Influenza, a familiar but often overlooked word, comes quietly every year with the change of seasons. It affects the health and life of each of us, regardless of age and occupation. In this cold season, I met Mr. Zhang, a retired teacher who was lying in bed with the flu and was suffering from recurrent illnesses that were difficult to recover. Surprisingly, it was his seemingly harmless diet habits that actually exacerbated Xi condition.
Mr. Zhang's story is not unique. During the flu, our dietary choices are more important than we think. Some of our daily favourites may have unwittingly contributed to the spread of the flu. Therefore, I decided to share with you a special "taboo" guide that lists those foods to avoid during flu season to help you and your family stay away from unnecessary health risks.
In the following pages, we will explore the effects of the flu on the body, the relationship between diet and the immune system, and those foods that should be avoided during the flu. What's more, I'm going to give you some practical tips to help you stay healthy and fit this flu season. Let's start this health journey that is both educational and practical!
Flu Secrets: It's not just the common cold
Influenza, medically known as influenza, is an acute respiratory infection caused by the influenza virus. It differs from common colds in that it is characterized by rapid spread and more severe symptoms. Understanding the basics of influenza is essential for prevention and treatment.
Definition and characteristics of influenza
Influenza viruses: Mainly caused by three types of viruses: A, B, and C, among which A and B viruses are the most common.
Highly contagious: Influenza viruses are highly contagious because they are transmitted through droplets and direct contact.
The main symptoms of the flu
Acute onset: high fever, chills, muscle aches and fatigue.
Respiratory symptoms: cough, sore throat, nasal congestion.
Distinction between influenza and common cold
Symptom severity: The flu usually has more severe symptoms, such as high fever, severe headache, muscle pain.
Risk of complications: Influenza can cause serious complications such as pneumonia and myocarditis.
Precautionary measures
Vaccination: The flu vaccine is an effective way to prevent the flu.
Healthy lifestyle: Eating a balanced diet, exercising moderately, and getting enough sleep can help boost immunity.
Principles of Influenza Treatment
Seek medical attention: Seek medical attention as soon as you develop flu symptoms.
Symptomatic treatment: Treatment is based on symptoms, such as fever and cough.
Get enough rest: Getting enough rest is key to treating the flu.
The flu is not a simple cold, its effects are more profound and severe. By increasing personal protection awareness, vaccination, and maintaining good Xi habits, we can effectively prevent and respond to influenza. Knowing these basics is important to protect yourself and your family from the flu.
The Relationship Between Diet and the Flu: How to Strengthen Your Immune Shield with Diet?
During flu season, our dietary Xi plays a vital role in strengthening or weakening the immune system. This section will delve into how eating right can help you fight off the flu and how eating Xi wrong habits can exacerbate the condition.
The link between the immune system and diet
The immune system is our body's first line of defense against the flu virus and other pathogens. Proper nutrient intake is essential for maintaining the proper functioning of the immune system. For example, vitamins C and E are powerful antioxidants that protect immune cells from damage. Minerals such as zinc and selenium are essential for the normal function of immune cells.
How a poor diet can weaken immunity
On the one hand, foods high in sugar can temporarily suppress the effectiveness of the immune system and reduce the body's ability to fight off viruses. On the other hand, excess saturated and trans fats can lead to an inflammatory response that may worsen flu symptoms. In addition, a lack of adequate protein and essential nutrients can also weaken the immune system and reduce resistance to viruses.
Myths revealed: Dietary myths during the flu
Common misconceptions include relying too much on supplements and ignoring the importance of a well-rounded and balanced diet. Supplements are not a substitute for the complex nutrients and fiber found in whole foods. In addition, some people may mistakenly believe that eating large amounts of a certain food (such as garlic or ginger) will prevent or cure the flu, ignoring the diversity and balance of nutrients.
Simple and practical dietary advice
Increase your intake of vegetables and fruits, especially those rich in vitamins C and E. Make sure you get enough protein and choose lean meats, fish and soy products. Limit your intake of high-sugar and high-fat foods.
Stay well hydrated and avoid dehydration.
With these simple yet effective dietary adjustments, you'll not only be able to improve your body's resistance to the flu, but you'll also be able to boost your overall health. Remember, no single food or nutrient can provide all the protection, and a balanced and varied diet is key.
Food groups that should be avoided
Sweet trap: high-sugar foods
Mechanism: Sugar can temporarily suppress the immune system and weaken the attack of white blood cells against viruses.
Examples: sugary drinks, sweets, desserts, etc.
Scientific basis: Studies have shown that foods high in sugar can temporarily reduce the immune system's ability to respond.
Hidden Burdens: Greasy Foods
Digestive burden: Fatty foods increase the burden on the digestive system, causing the body to devote more resources to the digestive process and reduce resistance to the flu.
Examples: Fast food, fried foods, high-fat meats.
Health Tip: Reducing your intake of greasy foods can help maintain good digestive health and immune function.
Chemical reactions: processed foods and artificial additives
Potential risks: Artificial additives in food may cause a mild inflammatory response in the body that can affect the immune system.
Examples: Canned food, instant noodles, foods containing preservatives and colorings.
Scientific explanation: Certain additives may cause an overreaction of the immune system, affecting the body's ability to fight off the flu.
Stimulants & Suppressants: Caffeine and Alcohol
Sleep effects: Caffeine and alcohol can interfere with normal sleep patterns, and getting enough sleep is essential for the immune system.
Examples: coffee, tea, alcoholic beverages.
Health tip: Reducing caffeine and alcohol intake, especially when feeling unwell, can help ensure better rest and recovery.
Optimize your diet to boost your immunity: a nutritional guide for flu season
During the flu season, optimizing dietary Xi is essential to boost immunity and speed up recovery. Here are some scientific, practical dietary advice designed to help you stay healthy during this special time.
Rich and colorful fruit and vegetable intake
Vegetables and fruits are natural sources of vitamins and minerals that are essential for boosting the body's resistance. For example, oranges, lemons, and strawberries are rich in vitamin C, which helps boost the immune system. Meanwhile, dark green vegetables such as spinach and kale are rich in antioxidants, which can help reduce inflammation and fight infections.
Maintain moisture balance
Adequate water intake is essential for maintaining bodily function, especially during the flu. The flu can cause the body to become dehydrated, so maintaining adequate hydration can help thin your phlegm and reduce your cough. It is recommended to drink at least 8 glasses of water a day, which can be water, herbal tea, or low-sugar beverages.
An easy-to-digest, nutrient-dense option
During the flu, appetite may wane, so it's especially important to choose foods that are easy to digest and nutrient-dense. For example, chicken soup is not only easy to digest, but it also contains vitamins, minerals, and proteins that can help restore physical strength. Whole grains, lean meats, legumes, and dairy products are also good sources of high-quality protein, which contributes to the proper functioning of the immune system.
Reduce sugar and processed foods
High levels of sugar and processed foods may suppress the function of the immune system and delay the recovery process. Minimize the intake of these foods and choose all-natural, unprocessed foods to ensure the quality of your nutrient intake.
Eat a balanced diet
A balanced diet is key to ensuring that your body gets all the essential nutrients. Make sure each meal contains carbohydrates, protein, and healthy fats, as well as enough vitamins and minerals. Such a diet helps to support the immune system and improve the body's resistance.