This has been a pretty rough season for colds and flu, and everything else you can catch. I don’t know anyone who hasn’t been sick, including myself. For the past few weeks I’ve been getting lots of questions about what and how to eat while you’re sick. While there isn’t a lot of detailed science in this area, there are some good strategies to follow.
When you’re really sick with a fever, your appetite is usually almost non-existent. This is when fluids are most critical. If your fever is above 100 degrees, I suggest switching from water to a sports drink. Water just may not have the oomph to get into your tissues and cells like a sports drink does, especially if you’re not eating any food. Don’t wait too long to do this. Once you’re dehydrated and running a higher fever, you won’t be able to catch up on your own. Most importantly, if you are an adult with a fever over 102 degrees, see your physician immediately. The likelihood of dehydration is very high and you might need medical intervention.
If you have a cold or other virus that has you feeling lousy but you still have an appetite, fluids are still your number-one concern. As long as you are eating, water should be a great hydrator. Drink constantly. Next, eating regularly will help you feel better and avoid heavy weakness and the headaches that sometimes come from these illnesses. Hopefully, a little more fuel will also help you heal more quickly.
Light foods are best. Chicken soup is always wonderful, as are toast or crackers with a little light cheese, cereal with nonfat milk, melon with a little nonfat yogurt, or whatever sounds like it will taste good to you. I’m going to re-emphasize soups, because they are such good fluid sources as well. Fatty foods will not make you feel good while you’re sick. They hang around in your stomach too long and may lead to upset stomach symptoms and heartburn.
If you feel your sweet tooth starting to act up, you’re probably starting to feel better. Begin to feed your brain again with the standard Good Mood Diet strategies: eating a good breakfast, combining protein and carbohydrates each time you eat, and eating every 2½ to 3 hours (even if you’re eating less than the standard menu). Try to add the egg back to your diet and see if an apple with peanut butter does the trick. That’s what worked for me this time.
Once you are in the clear, get right back to exercise, but do it slowly. If you’ve been down for the count, you’ll have to work to get back to your pre-illness fitness level. Take it easy. There’s no point in injuring yourself and having to sit out a week because you thought you were stronger than you are. Returning to exercise slowly will help boost your mood and your immune system, while you get your body back into fat burning mode.
Stay well, and stay happy!
Yours in Good Health,
Dr. Susan Kleiner