Donald 🐝 Grandy PN

5 years ago · 1 min. reading time · ~10 ·

Blogging
>
Donald 🐝 blog
>
What Should You Eat When Sick?

What Should You Eat When Sick?

Foods that help you fight bugs faster (and avoid catching them at all).

By John Berardi, Ph.D.

You might not realize it, but what happens in your digestive tract plays a hugerole in how well you’re able to fight off germs. And what you eat — even, at times, whether you eat — can have a direct impact on how quickly you recover from a cold or flu and whether you catch the bug in the first place.

Here are some tips for boosting your immunity and feeling better fast.



EATING WHEN SICK:

SHOULD YOU FEED A COLD?
STARVE A FEVER?

Here's how to fight infection faster and avoid getting sick in the first place

YOUR GUT: IMMUNITY HEADQUARTERS

Chemicals in the digestive tract fight bacteria, viruses and fungi

Saliva contans powerful antimicrobials
like lysozyme, alpha-amylase, and lactoferrin

THE DIGESTIVE SYSTEM CONTAINS

SEG]

OF OUR IMMUNITY

Hydrochioric acid breaks down most
germs before they can reach your intestines

Proteins and other chemicals
fight any remaining harmful bacteria

Our own good bacteria
provide strong protection, too

FEEDING THE IMMUNE SYSTEM

The immune system needs plenty of nutrients, so if your diet is poor, you'll
get sick more often (catch-22: you eat and absorb less when you're sick)

DECREASED NUTRIENT AVAILABILITY

Low appetite/
decreased
food intake

Diarrhea/
loss of
nutrients

Poor Intestinal
absorption damage

Activation of
inflammatory &
immune response

Redistribution
of nutrients

Increased
metabolic rate

INCREASED DEMAND FOR NUTRIENTS

BALANCE YOUR GOOD BACTERIA

Prebiotic a

PREBIOTICS

* Vegetables: asparagus, garlic,
Jerusalem artichokes, leeks, onions

* Carbs: barley, beans, oats, quinoa, rye,
wheat, potatoes, yams

« Fruit: apples, bananas, berries, citrus, kw

« Fats: flax seeds, chia seeds

+ Supplements: With meals, take capsules or
powders containing 2-4g per day

PROBIOTICS

* Dairy: yogurt, cheese and kefir
with kve and active cultures

* Fermented products: pickles, sauerkraut,
kimchi, miso, tempeh, soy BW

* Supplements: With meals, take re
capsules or powders providing 3-5 billion “live
organisms” per day (10 billion if you're sick).

ABOUT “FEED A COLD, STARVE A FEVER”...

Even the healthiest diet can't protect you from every invader
So, how much should you eat when you're sick?

BACTERIAL /, {a I~ VIRAL
FEVERS INFECTIONS 6) i® / INFECTIONS coLps

Science hasn't confirmed whether or not “feed a cold, starve a fever” actually works.
Which is why the best prescription is probably.

EAT IF YOU'RE HUNGRY

 

HONEY

Antibactenal and
antimicrobial properties;
an effective cough
suppressant

CHICKEN

GARLIC

Acts as an antibiotic;
can lessen the severity
of colds and other
nfections.

GREEN
TEA

Boosts B cell
antibodies; helps

SOUP

Prowdes fluids,
electrolytes and ant -
nflam matory nutnents
that decrease symptoms.

ELDER-
BERRIES

Antiviral properties;
rich in phytonutnents.

us get nd of invading
pathogens

...AND SUPPLEMENTS THAT MAY HELP, TOO

e Vitamin C Quercetin

e Zinc  Beta-glucan
e Elderberry Extract * Stevia

* Ginseng Selenium

YOUR STAY-HEALTHY PRIORITIES
(IN ORDER OF IMPORTANCE)

TO PREVENT GETTING SICK:

Avoid over- or under-exercising

Avoid over- or under-eating

Maintain a healthy body weight

Wash your hands

Get enough sleep and manage stress
Eat nutrient-dense foods

Feed your healthy bacteria

IF YOU'RE ALREADY FEELING SICK:

Drink lots of fluids

Rest and recover

If you're hungry, eat

If you're not hungry, don't

Focus on immune-boosting foods
Supplement with pre- and probiotics
Use immune-boosting supplements

what-to-eat-when-sick


Eating and Immunity

If your diet is lousy, you’ll get sick more often than someone who eats a healthier diet.

Viruses and bacterial infections will hit you harder and keep you out for longer. Meanwhile, eating poorly while you are sick will only make you sicker.

Good nutrition allows our bodies to respond to germy invaders quickly and efficiently.

And in order to function well, the cells of our immune system need plenty of vitamins, minerals, amino acids, and essential fatty acids.


Donald Grandy

Precision Nutrition Certification - Pn1

Sport and Exercise Coach

dongrandy@gmail.com

*This content is strictly for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any lifestyle program.




"
Comments

Articles from Donald 🐝 Grandy PN

View blog
4 years ago · 1 min. reading time

Noble Samurai is an organization dedicated to developing and improving all elements of the market re ...

4 years ago · 1 min. reading time

Today the guys at Noble Samurai are launching a brand new, Facebook Video Ad System that will comple ...

3 years ago · 1 min. reading time

The Feed Zone Cookbook: Fast and Flavorful Food for Athletes (The Feed Zone Series) Kindle Edition · ...

You may be interested in these jobs

  • Atlantic Roll Forming

    contract administrator

    Found in: Talent CA 2 C2 - 3 days ago


    Atlantic Roll Forming Berry Mills, Canada

    Education: Secondary (high) school graduation certificate · Experience: 1 year to less than 2 years · or equivalent experience · Work Term: Permanent · Work Language: English · Hours: 32 to 40 hours per week · ...

  • WINGO GROUP INC

    business development officer

    Found in: Talent CA 2 C2 - 5 minutes ago


    WINGO GROUP INC Burnaby, Canada

    Education: · Expérience: · Education · Bachelor's degree · Tasks · Develop policies · Plan development projects · Conduct surveys and analyze data on the buying habits and preferences of wholesale and retail consumers · Prepare reports, research papers, educational texts or art ...

  • Safai Maintenance

    cleaner

    Found in: Talent CA 2 C2 - 1 day ago


    Safai Maintenance Wetaskiwin, Canada

    Education: · Expérience: · Education · No degree, certificate or diploma · Work setting · Cleaning service company · Various locations · Relocation costs covered by employer · Willing to relocate · Tasks · Sweep, mop, wash and polish floors · Dust furniture · Vacuum carpeting, ...