A registered dietitian has advised incorporating specific foods into your diet that will improve your gut health and reinforce your immune system. And they can help stave off the dreaded winter illnesses.
As the cold weather sets in and people spend more time indoors, where germs can rapidly spread, it may seem impossible to evade seasonal viruses. Despite this, there are actions you can take to protect yourself. An expert has specified certain foods for this purpose.
Speaking on social media platform Instagram, Dr Megan Rossi, a registered dietitian and gut health scientist, explained: “Fighting off a cold or the flu? After all the festive fun and family get-togethers, you might have shared more than just presents this season.
“There’s been a rapid increase in flu cases in the UK thanks to the ‘quad-demic’, and Australia also experienced its worst flu season on record. So if you feel a cold or the flu coming on, or are focusing on prevention ahead of New Year celebrations, then like me, it is time to start tapping into your gut – immune connection to up your first line of defence.”
She therefore encouraged everyone to add nine “science-backed foods to your plate this week”. She stated: “Aim to eat as many of them as possible over the next seven days along with upping your plant diversity as gut microbiome diversity has been linked with a lower risk of respiratory tract infections. “
Dr Rossi cited research from a meta-analysis in the Public Library of Science One journal, which found that changes in the gut microbiome are associated with Covid, flu, TB, pneumonia and recurrent respiratory tract infections. Speaking about the foods, she added: “They are filled with nutrients and phytochemicals like vitamins A, D, C, E, B6 and B12; folate, copper, iron, zinc, selenium, flavonoids, fibre, omega-3 and curcumin, which strengthen your immune health.”
The foods she recommended are:
- Barley grains
- Chia seeds
- Broccoli
- Turmeric
- Walnuts
- Sun-exposed mushrooms
- Garlic (raw)
- Carrots
- Firm tofu
When it comes to tofu she specifically advised opting for firm tofu as it is “nearly double as nutrient dense” as silken due to the water content of the latter. If you have a common cold, the NHS recommends the following to aid your recovery:
- Gargle salt water to soothe a sore throat (not suitable for children)
- Drink a hot lemon and honey drink to soothe a sore throat
- Get plenty of rest
- Eat healthy food (it’s common for small children to lose their appetite for a few days)
- Breathe in steam to ease a blocked nose – try sitting in the bathroom with a hot shower running
- Drink lots of fluid, such as water, to avoid dehydration
Medicines like paracetamol or ibuprofen can also help ease aches or lower a temperature. And decongestant nasal sprays, drops or tablets can be used to unblock your nose – but these should not be used by children under six.
The health body adds: “If you have a high temperature or do not feel well enough to do your normal activities, try to stay at home and avoid contact with other people until you feel better.”