Feel Sick? How to Feed Yourself Well

When you’re feeling under the weather this fall, these foods are just what the doctor ordered.

Fall is the season of sickness, so don’t be surprised if you’re suddenly sneezing, wheezing, coughing, aching, and feverish this fall. When you’re feeling sick, food may be the last thing on your mind, but it’s the first thing your body needs to nourish you back to health. While no single food is a cure-all, do-all remedy, certain foods are better than others because they may actually help you feel better and possibly get better faster! Yet when you’re feeling bad, eating the wrong foods can make things even worse, so you also need to know which foods to avoid when you’re sick. Whenever you’re under the weather, pick up—and pass up!—these foods to help you eat well, feel well, and get well. 

Best Foods for Getting Better 

Even if you’ve lost your appetite and can’t stomach the thought of eating, your body still needs nutrient-dense foods to help you heal and stay properly hydrated. And aren’t you sick and tired of being sick and tired? When you’re feeling achy and awful this fall, get off the couch and into the kitchen to grab these feel-better foods: 

1. Chicken Soup is Good for More than the Soul

Grandma was right after all…chicken soup is just what you need when you’re sick. Chicken soup is brimming with vitamin-rich vegetables to help your body fight off illness and protein-packed chicken to feed your need for nutrients and calories. And studies have shown the broth in chicken soup can help clear up sinus congestion, as well as prevent the dehydration caused by a fever or sweating. If this classic favorite isn’t yours, try other broth-based soups like bone broth or minestrone because they also provide the nutrients, hydration, and sinus-relief you need when you’re sick. 

2. Hot Teas Ease Congestion and Illness

For centuries, many cultures have treated tea as medicine due to its illness-fighting abilities. Today, modern science is catching up and catching on to this concept because studies have shown that the anti-bacterial compounds in tea, especially green tea, can help fight off infections. Just like broth-based soups, warming liquids like hot tea help relieve congestion and keep you hydrated. 

3. Get a Whiff of the Benefits of Garlic

You shouldn’t turn up your nose at garlic because it’s packed with antiviral, antibacterial, and anti-fungal properties that can give your immune system the healthy boost it needs to fight infections like the common cold. 

4. Bananas are Appealing for Tummy Troubles

When you’re sick, bananas are as good as gold because they’re packed with potassium, which replenishes the electrolytes lost during bouts of sweating and nausea. They’re also soft, bland, and easy to digest for a sensitive stomach. And the soluble fiber in bananas can help you recover from diarrhea.  

5. Ginger Kicks Nausea and Viruses to the Curb

Ginger has been at the root of healing traditions for centuries, but now modern medicine is supporting this ancient wisdom about the benefits of this soothing superfood. Ginger’s magical medicinal powers stem from its main bioactive compound, gingerol, which can help fight viruses and infections. And ginger has a long history of relieving nausea and settling an upset stomach. So, whenever you’re queasy or sneezing, warm up to ginger.  

Worst Foods for Getting Well 

The following foods may do more harm than good when you’re feeling sick:  

• Spicy foods – While a little spice can be nice for clearing up congestion, you should steer clear of spicy foods because they’re rough on a sensitive stomach.  

• Sweet treats – There’s no way to sugarcoat it…snacking on sugary candy, cookies, and ice cream can weaken your natural defenses by causing inflammation that affects your body’s ability to fight disease. 

• Fried foods – Deep-six those deep-fried favorites like French fries and onion rings, along with other greasy grub, because they can contribute to inflammation that suppresses your immune system.  
  
  

When fall is in the air, getting sick should be on your mind. If you find yourself sniffling, sneezing, and suffering this fall, you can get bet