You may not think about the importance of your lung health until you experience a breathing problem. Your lungs provide oxygen and keep every other organ functioning by removing carbon dioxide from your body. Genetics, disease, and the environment can affect the health of your lungs and cause respiratory problems. When your lung health is affected, it impacts the quality of everyday life and can prematurely shorten your lifespan.
Various external stressful factors such as polluted air, weather changes, unhealthy food intake, erratic schedules, and improper lifestyle play havoc on our immunity, and the respiratory organs bear the brunt. Sneezing, runny nose, watery eyes, or feeling achy are all symptoms of the pesky common cold. Adults generally suffer from over 4-6 episodes of cold in a year. However, the chances of getting a cold are higher in winter and spring compared to other times. Labours and workers are more likely to fall prey to upper respiratory tract infections (URTI) such as asthma, bronchitis, and pneumonia. This is attributed to their working environment, which usually includes dust, chemicals, aerosols and other particles in the factory.
Various external stressful factors such as polluted air, weather changes, unhealthy food intake, erratic schedules, and improper lifestyle play havoc on our immunity, and the respiratory organs bear the brunt.
Compared to the common cold, the symptoms of URTI are much more severe. Still, they can be treated with proper nutrition and remedies if detected early on and if regular care is taken along with adequate rest. Colds usually go away after about a week, but some symptoms may last longer. Although a sore throat or a stuffy nose may be gone after just a few days, it can sometimes take up to three weeks for a cough to disappear completely. Rather than reaching for a bottle of medicine, there are other reliable ways to cure a cold.
Eating a nutritious diet during a cold could result in better recovery and the added bonus of no side effects. Diet is crucial in maintaining one’s health for any given health condition. As Hippocrates mentions, “let food be thy medicine.” One mustn’t compromise or deprive their taste buds of relishing tasty food because they suffer from a stuffy nose. Keeping a light diet when suffering from a cold is preferred as digesting it becomes easy. Here is a list of food one can choose to tackle the cold head-on.
LEMON WATER: To start the day, a glass of hot lemon water does wonders in clearing a heavy head caused and nasal congestion. The vitamin C in lemon water helps shorten the common cold’s duration.
EGG WHITES: They are a rich source of protein and have zinc and vitamin D in abundance, which helps give you energy and improves immune function.
SALMON: They are the best source of protein to eat when affected by a cold; they are a rich source of omega-3 fatty acids and possess anti-inflammatory properties that help enhance immunity.
CHICKEN SOUP WITH SOME SPICES: Chicken soup is a rich source of protein, and the spices in it add flavour to the soup and help in clearing nasal congestion.
LEAFY VEGETABLES: Kale, spinach, and other greens effectively help in boosting immunity during a cold episode. The leafy greens are rich in vitamins like vitamins A, K, C, and E, which are all immunity-boosting vitamins that result in faster recovery.
GINGER TEA: Ginger is another root that helps in soothing sore throats, and it has antioxidant properties that help flush out toxins. Ginger tea is effective in clearing nasal congestion.
TOMATO SOUP: Tomato soup with ginger and garlic add taste to it. The carotenoids and other vitamins help boost immunity and soothe a sore throat.
TURMERIC MILK: It is an ancient remedy for boosting immunity. Turmeric has antibacterial and antiviral properties that help keep the flu at bay. Turmeric is also known to control mucus production.
HONEY: Honey has antioxidant and antibacterial properties and thus helps in soothing a sore throat.
VITAMIN-C RICH FRUITS: Kiwis, broccoli, tomatoes, and oranges are packed with vitamins C and E, which are essential to boost the immune system when down with a cold.
PEPPER: The capsaicin in pepper helps clear nasal congestion and also helps suppress coughing fits.
APPLES: It is a famous saying that an apple a day keeps the doctor away. Eating apples helps in improving the function of the lungs.
BEETROOT: It boosts the immune system and prevents the chances of developing respiratory infections. Beetroots also help in relaxing blood vessels, reducing blood pressure, and improving oxygen uptake.
GARLIC: The allicin in garlic helps ward off respiratory infections and promotes immunity. Including garlic in your diet during a cold will result in fewer symptoms.
YOGHURTS: Healthy gut promotes overall health. Yoghurt is a probiotic and is an excellent source of probiotics that help strengthen the immune system, reduce inflammation, and prevent respiratory infections.
Other nutraceuticals to combat the symptoms of the common cold include:
| Nutraceuticals | Benefits |
|---|---|
| Vitamin C |
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| Vitamin D |
|
| Zinc |
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| Elderberry |
|
| Probiotics |
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| Selenium |
|
Foods that one should avoid during a cold
ALCOHOL: It is best to avoid alcoholic beverages as this significantly lower immunity and causes dehydration.
PROCESSED FOOD: It is best to avoid food with high sugar content or deep-fried item as they have zero nutrients and can trigger a runny nose and inflammation in the throat.
CAFFEINE BEVERAGES: These beverages can dehydrate and worsen the symptoms.
DAIRY PRODUCTS: Avoiding dairy might be the best move while you’re sick. Dairy products may worsen or thicken phlegm production in certain individuals.
SODIUM INTAKE: Sodium can cause fluid retention that may cause breathing issues in people with lung problems.
You are what you eat. Eating healthy is not something that is to be done only in times of illness. Although tasty, healthy food is encouraged to get through the illness with ease, one should also bear in mind certain restrictions. Preventive measures can help prevent respiratory infections. Measures like washing hands regularly, maintaining proper personal hygiene, proper sanitation, wearing face masks, and maintaining social distance in crowded areas.
