Foods to Eat When You Have the Flu

 

If you have the flu, you may not feel like eating or drinking. A fever, sweating and loss of appetite are common with the flu. As a result, you can easily become dehydrated. But it is important to rest, stay hydrated, and eat nutritious foods. The worst of your symptoms should be gone after five to seven days.

When it comes to hydrating beverages, water is the best option. As well as providing fluid, it acts as a natural detox for the body. If you are looking for something with more flavor, you can also drink:

• broth;
• ginger tea;
• herbal tea with honey;
• honey and lemon tea (mix equal parts with hot water);
• 100% juices; or
• Low-sugar sports drinks.

Fruits and vegetables also contain water and can help prevent dehydration.

Although not typical of the seasonal flu, vomiting and diarrhea are symptoms that could warrant the use of electrolytes.

Foods to eat

Eating the right foods gives your body the energy and nutrients it needs to function, and this is just as important if you have the flu as when you are well.

Here are some tips on what to eat when you have the flu. 

1. Broth

Chicken, beef, or vegetable broth are a soothing and nutritious choice from when symptoms begin until you have fully recovered.

Broth helps prevent dehydration, and the warm elements can help soothe a sore throat and relieve congestion.

2. Chicken soup

Chicken soup is traditionally thought of as a go-to food when you are feeling sick. Though scientific evidence is lacking to back up its healing properties, it can be easy to stomach when you are under the weather.

It also has nutritional benefits:

• The broth provides fluids and electrolytes to prevent dehydration.
• The chicken provides protein and zinc.
• Carrots are a good source of vitamin A.
• Celery and onions provide vitamin C.
• Herbs contain antioxidants.

3. Garlic

Garlic provides flavor and is a potential remedy for various ailments.

A 2020 review concluded that garlic has antiviral properties and may help prevent the spread of viral infections by boosting the immune system.

You can add garlic to food, use garlic supplements, or eat raw garlic to get its health benefits.

4. Vitamin D foods

Although vitamin D is essential for bone health, it also contributes to the functioning of the immune system.

Some research has suggested that vitamin D supplements may help prevent infection with the flu and COVID-19 and reduce the risk of complications if they occur.

Foods containing vitamin D include:

• cod liver oil;
• some fish, such as trout and salmon;
• dairy milk;
• fortified oat, almond and soy milks.

5. Yogurt

Yogurt is a good source of probiotics. Probiotics are “good” bacteria that can help support the immune system.

One small study has suggested that probiotics may reduce the severity of the flu in some people.

When choosing yogurts, look for those that contain:

• live active cultures;
• vitamin D;
• little or no added sugar.

6. Vitamin C-containing fruits and vegetables

Vitamin C is crucial for boosting your immune system, which is especially important when you are sick.

Foods high in vitamin C include: 

• red or green peppers;
• oranges or 100% fresh orange juice;
• grapefruit juice;
• lemon juice;
• kiwi;
• broccoli.

7. Leafy greens

Spinach, kale, and other leafy greens can also help boost your immune system when you have the flu, being quality sources of nutrients such as vitamins A, C, E and K.

8. Broccoli

Broccoli provides essential nutrients that may benefit your body when you have the flu. They include the immune-boosting vitamins C and E, along with calcium and fiber.

9. Oatmeal

When you are sick, a hot bowl of oatmeal can be a soothing, nutritious food choice. Oatmeal is a good source of several immune-boosting nutrients, including: 

• copper
• iron
• selenium
• zinc
• fiber
• protein

10. Spices

Adding certain spices (such as ginger and turmeric) to your diet may help ease symptoms, as they contain anti-inflammatory properties that can help break up congestion.

Consider adding them to tea or hot water with lemon. They can also add flavor to a soup or broth.

Hot peppers and horseradish can also help clear sinus passages and alleviate mucus buildup.

Meanwhile, when you are sick with the flu, stay away from alcohol (can lower your immune system), fatty foods (hard to digest) and foods and drinks like candy, sweetened beverages, and some fruit juices (which can prolong diarrhea).

Eating a nutritious diet year-round is a great way to boost immunity, which may in turn help prevent flu. While there is no specific immune-boosting diet, it may help to eat foods rich in various nutrients and antioxidants, such as: 

• Vitamin C: Oranges, peppers, and grapefruit;
• Vitamin D: Salmon, mushrooms, and fortified milk;
• Zinc: Oysters, red meat, and fortified cereals;
• Selenium: Seafood, eggs, and dairy;
• Iron: Lean meat, white beans, and nuts;
• Protein: Beans, nuts, and poultry;
• Probiotics: Kefir, yogurt, and kimchi;
• Prebiotics: Garlic, onions, and leeks.

If symptoms are severe, worsen, or persist, consider seeking medical advice.

Brain implants can treat depression, dementia and chronic pain

 

Now a team of scientists is developing a new generation of brain implants, which they hope will have an even bigger impact on world health.

In an engineering lab at the University of Cambridge, professor of technology George Malliaras and his team are launching a project that they hope will help millions of people.

They are developing brain implants to treat neurological and mental health conditions which will affect four in every five of us.

"Brain implants can give us a new treatment for diseases that are currently either untreatable or ineffectively managed by pharmaceuticals," Prof Malliaras explains.

Brain implants have the potential to treat a vast range of conditions.

"The list is ever expanding, but we're talking about brain and spinal cord injuries, Parkinson's, dementia, depression, OCD (Obsessive compulsive disorder, which is a mental health condition where a person has obsessive thoughts and compulsive behaviours), and it's looking promising for rheumatoid arthritis and Type 1 diabetes too.”

The implants work by sending out small electrical impulses that change the way our neurons behave. (Neurons are nerve cells, which send messages between our body and our brain through electrical signals. They affect the way we walk, talk, eat and breathe. By changing the way they work, it is possible to eliminate pain or re-stimulate parts of the brain affected by disease or injury.)

"We already know that we can use electrical impulses to diminish the tremor for some with Parkinson's disease," says Prof Malliaras.

While implants are an invasive procedure, they could offer advantages over one-off treatments. 

"Implants can constantly monitor the brain to detect abnormal activity and then correct it more gently when needed."

In 2021, scientists in the US reported promising results from an early study using brain implants to treat severe depression.

What is Sarcopenia?

 

Derived from the Greek root words sarx (flesh) and penia (loss), sarcopenia is defined as a decline in muscle mass, strength and function. It is often associated with older adults, but some forms of sarcopenia can also affect middle-aged people.

Everyone loses muscle with age, typically about 3%-5% each decade after age 30. Inactive people lose the most. The loss can become more noticeable and start to speed up at around age 60.

When you lose so much muscle and strength that you have trouble getting through daily routines, you may be diagnosed with sarcopenia. After age 80, studies suggest somewhere between 11% and 50% of people have sarcopenia.

Sarcopenia can be a serious problem. Once you have lost a lot of muscle and strength, you may struggle to do things such as getting out of chairs, opening jars or carrying groceries. You also can become frail and have a higher risk of falls, broken bones, disability and death.

Here are some of the things happening in our bodies as we age that might contribute to sarcopenia: 

• Reduction in nerve cells responsible for sending signals from the brain to the muscles to start movement;
• Lower concentrations of some hormones, including growth hormone, testosterone and insulin-like growth factor;
• A decrease in the ability to turn protein into energy;
• Increases in inflammation, partly due to disease.

Sarcopenia Risk Factors

Age

Sarcopenia is rare before age 60, though the process of losing muscle begins decades before that. In addition to the biological changes that are part of the aging process, older adults are likely to have additional risk factors, such as inactivity, a poor diet and chronic disease, which contribute to loss of muscle and strength.

Sedentary lifestyle

Studies suggest that staying active as you age can cut your risk of sarcopenia significantly. The more time you spend sitting or lying down during the day, the more muscle mass and strength you are likely to lose. Spending a lot of time inactive may contribute to lost muscle and strength even if you exercise during other parts of the day.

Diet

A poor-quality diet appears to contribute to sarcopenia. Some studies show a link between eating too little protein and developing sarcopenia. Other dietary habits, including diets low in fruits and vegetables, may also play a role. 

Diets with a lot of ultra-processed foods — manufactured products with high levels of sugar, salt, additives, and unhealthy fats — also have been linked to low muscle mass.

In general, older adults who are malnourished, because they eat too little or eat a diet that does not provide adequate nutrients for their needs, are at higher risk for sarcopenia and decline more rapidly when they have it. 

Obesity

Some of the same factors that raise the risk for sarcopenia, such as inactivity and a poor diet, can lead to obesity. When you have both conditions, doctors call it sarcopenic obesity. Obesity appears to worsen sarcopenia. High levels of body fat increase inflammation and change how your body responds to a hormone called insulin, both of which can speed up muscle loss. Obesity can also make it harder to stay active, leading to a cycle of muscle loss and fat accumulation.

Chronic illness

Having a chronic disease such as chronic obstructive pulmonary disease (COPD), kidney disease, diabetes, cancer, or HIV increases the risk of sarcopenia.

While sarcopenia can have serious consequences and you cannot prevent all the losses of muscle and strength that come with age, you can regain some of your strength with exercise and a good diet.

Sarcopenia Treatment

The primary treatments for sarcopenia are lifestyle changes, especially increases in physical activity:

An active lifestyle that includes strength training

Strength training, which is also called resistance training, can help you regain strength and mobility. You should do a combination of exercises that work your arms, legs, abdominal muscles, back and chest.

As you work on strength, it is also a good idea to include aerobic exercise, such as walking, to build your endurance and improve overall health, and balance exercises, to reduce your risk of falling.

Sarcopenia diet

A high-quality diet with plenty of protein, including protein from plant foods such as beans and nuts

You are likely to get the best results when you combine a protein-rich diet with strength training.

Falls and Fractures in Older Adults

 

More than one in four people aged 65 years or older fall each year. Falls can result in hip or arm fractures and other injuries. The risk of falling — and fall-related problems — rises with age.

Thus many older adults fear falling, even if they have not fallen before. This fear may lead them to avoid activities such as walking, shopping, or taking part in social activities. But staying active is important to keeping the body healthy and actually helps to prevent falls.

Many things can cause a fall:

• Your eyesight, hearing and reflexes might not be as sharp as they were when you were younger.
• Certain conditions, such as diabetes, heart disease, or problems with your thyroid, nerves, feet, or blood vessels can affect your balance and lead to a fall.
• Conditions that cause rushed movement to the bathroom, such as incontinence, may also increase the chance of falling.
• Older adults with mild cognitive impairment or certain types of dementia are at higher risk of falling.
• Age-related loss of muscle mass (known as sarcopenia), problems with balance and gait, and blood pressure that drops too much when you get up from lying down or sitting (called postural hypotension).
• Foot problems that cause pain, and unsafe footwear such as backless shoes or high heels, can also increase the risk of falling.
• Some medications can increase a person’s risk of falling because they cause side effects such as dizziness or confusion.
• Safety hazards in the home or community environment can also cause falls.

Steps to take to prevent falls:

• Stay physically active.
  Regular exercise improves muscles and makes you stronger. Exercise also helps keep your joints, tendons and ligaments flexible. Mild weight-bearing activities, such as walking or climbing stairs, may slow bone loss from osteoporosis, a disease that makes bones weak and more likely to break.

• Try balance and strength training exercises.
  Yoga, Pilates and Tai Chi can all improve balance and muscle strength. You can also try lifting weights or using resistance bands to build strength.

• Fall-proof your home that will help you avoid falls and ensure your safety.
  
  
• Have your eyes and hearing tested - Even small changes in sight and hearing are linked to an increased risk for falls.

• Find out about the side effects of any medicines you take such as feeling sleepy or dizzy.
  
  
• Get enough sleep - If you are tired, you are more likely to fall.

• Avoid or limit alcohol. Too much alcohol can lead to balance problems and falls.
• Stand up slowly. Getting up too quickly can cause your blood pressure to drop. That can make you feel wobbly.
  
  
• Use an assistive device if you need help feeling steady when walking. Using right size canes and walkers correctly can help prevent falls.
  
  
• Take extra caution when walking on wet or icy surfaces.
  
  
• Keep your hands free. Use a shoulder bag, fanny pack, or backpack to leave your hands free to hold on to railings.
  
  
• Choose the right footwear. To fully support your feet, wear nonskid, rubber-soled, low-heeled shoes. Do not walk on stairs or floors in socks or in shoes and slippers with smooth soles.
  
  
• Always tell your doctor if you have fallen. A fall can alert your doctor to a new medical problem or issues with your medications or eyesight that can be corrected.
  
  
• Keep your bones strong (by getting enough calcium and vitamin D) to prevent fall-related fractures. Healthy bones may help prevent serious injury, such as breaking a hip or other bone. To keep bones strong:

o    Try to get at least 150 minutes per week of physical activity.  

o    Quit smoking and avoid or limit alcohol use. Tobacco and alcohol use may decrease your bone mass and increase your chance of fractures.

o    Try to maintain a healthy weight. Being underweight increases the risk of bone loss and broken bones.

Cutting ultra-processed food consumption could lower Type 2 diabetes risk

 

Research published in March 2024 linked eating larger amounts of ultra-processed foods to a greater risk of 32 adverse health outcomes, including cancer, heart disease, metabolic syndrome, nonalcoholic fatty liver disease and type 2 diabetes.

Now, a new study by researchers at University College London in the United Kingdom, in collaboration with other experts, provides additional evidence that people who eat more ultra-processed foods are at increased risk of developing type 2 diabetes.

In addition, the study also observed that this risk may be lowered by replacing ultra-processed foods with less processed foods in a person’s diet.

The findings were recently published in the journal The Lancet Regional Health – Europe.

“Ultra-processed foods are typically made from combining many ingredients that have undergone lots of industrial processing,” Samuel Dicken, clinical scientist and doctoral researcher at the Centre for Obesity Research in the Division of Medicine at University College London, explained.

“They often use ingredients that you wouldn’t cook with at home, such as additives and novel types of fats, carbs, and protein,” he noted.

The problem, he continued, is that:

“Ultra-processed foods are everywhere, they’re highly accessible, cheap, convenient, and heavily marketed. Examples include sugary drinks, ready meals, savory snacks (such as crisps), breakfast cereals, and plant-based alternatives. They can often be identified by a long list of ingredients on the package, with lots of colorful branding, and some of them with nutrition/health claims such as low in fat or high in fiber.”

At the study’s conclusion, Dicken and his team found that every 10% increase of ultra-processed foods in a person’s diet was associated with a 17% higher risk for developing type 2 diabetes.

Additionally, they found that replacing ultra-processed food with less processed foods was associated with a lower rate of type 2 diabetes in the study population.

They found that substituting 10% of ultra-processed foods in a person’s diet with 10% of minimally processed foods or processed culinary ingredients reduced type 2 diabetes risk by 6%, and substituting 10% of ultra-processed foods in the diet with 10% of processed foods reduced diabetes risk by 8%.

“The key conclusion from this, is that generally consuming a less processed diet is a good idea for reducing our risk of type 2 diabetes,” Dicken continued. “Generally consuming a less processed diet, particularly avoiding sugary drinks, and savory snacks is also a good idea for reducing our risk of type 2 diabetes.”

“The results are consistent with existing research that highlights the significant impact of ultra-processed foods on metabolic, cardiac, and neurological health,” Noa Tal, a board certified-endocrinologist, of the Pituitary Disorders Center at Pacific Neuroscience Institute in Santa Monica, CA, explained. “It’s encouraging to see that the risk associated with ultra-processed foods can be reduced by substituting them with less-processed foods.”

“It’s possible that certain ultra-processed foods affect the microbiome differently or interact with the gut-brain barrier in unique ways, potentially leading to increased inflammation or other metabolic disturbances,” she hypothesized.

“Understanding these mechanisms could help identify which components of ultra-processed foods are most detrimental and how they influence health outcomes, ultimately guiding more effective strategies to mitigate their negative effects,” said Tal.

For those looking to lower their intake of ultra-processed foods, Monique Richard, a registered dietitian nutritionist and owner of Nutrition-In-Sight, said one of the first priorities would be to first understand why they are being consumed:

“There are a variety of reasons ultra-processed foods may be incorporated in someone’s diet including convenience, financial or accessibility limitations, availability or distribution of what is offered outside the person’s choice — in a school, work or childcare setting for example — or due to a preference or affinity; for example, children on the autism spectrum or with a sensory disorder may only eat ultra-processed foods.”

 “Looking at your grocery cart, your trash bin, and your food receipts can provide a lot of insight as to where your nourishment is coming from as well as a peak into the level of quality,” Richard added. “It is also an opportunity for catapulting change.” 

She also offered some general tips to help cut down on ultra-processed foods in your diet such as:

• ·         Fill your plate with fiber-rich foods and healthy fats that will keep you fuller for longer.
• ·         Eat foods that take a while to chew — such as salads, whole grains, whole fruits, vegetables, nuts in their shell — as this can help improve the ways in which the nutrients are metabolized (absorbed into the body).
• ·         Swaps ultra-processed foods such as cereal for old-fashioned oats with nuts, seeds and fruit.
• ·         Take a pass on the orange-powdered “cheese” puffs and opt for a natural snack, such as an orange, instead.

Is it Bad to Drink Coffee on an Empty Stomach?

 

 “Most people should not have an issue with drinking coffee on an empty stomach other than maybe having a little bit of extra stomach acid,” Bonnie Jortberg, nutritional scientist and associate professor of family medicine at the University of Colorado Anschutz Medical Campus, said.

While some people may experience discomfort, for the general population, there is no evidence that drinking coffee on an empty stomach leads to gastrointestinal pains, she added.

Though coffee affects people differently, the beverage can have a number of effects on the gastrointestinal system and the body as a whole.

 “The caffeine itself can cause loosening of the lower esophageal, or a relaxing of the lower esophageal sphincter, which is the doorway between the esophagus and stomach,” Harmony Allison, assistant professor of gastroenterology at Tufts Medical Center, said.

Not only does caffeine weaken the barrier between the esophagus and the stomach, but coffee stimulates the production of stomach acid, Jortberg added.

This combination can lead to acid reflux, or the contents of the stomach moving back into the esophagus. People usually experience heartburn as a result.

Importantly, Allison added, people who develop these bothersome symptoms after drinking coffee could do so regardless of having food in their stomachs.

There are, however, other issues that could be pronounced when drinking coffee on an empty stomach. For one, the acidity of coffee could be an issue for some people.

“Coffee is about a pH of five and the stomach is actually a pH of four,” said Allison.

If someone is drinking coffee on an empty stomach,  this could be uncomfortable, particularly for those with esophagitis, Allison added.

Having some food in the stomach before drinking coffee should eliminate any acidity or pH issues, said Allison.

Thus people can try having their coffee with food or adding milk if they are concerned about GI issues.

Coffee has other effects on the body too, such as increased urination or bowel stimulation.

“For some people, it does cause some stimulation of the smooth muscles,” said Allison. “They may find that they have loose stools after they have coffee or too much coffee, which can be uncomfortable.”

Beyond the gastrointestinal effects, some people may find that drinking coffee on an empty stomach leads to jitteriness, Jortberg said.

A 2014 meta-analysis found no significant association between coffee consumption and gastroesophageal reflux disease (GERD), which causes long-lasting or chronic acid reflux. And though there are some myths out there, coffee cannot cause stomach ulcers or in any other way damage the gastrointestinal system.

If someone does experience acid reflux, stomach pains, or other symptoms when they drink coffee on an empty stomach, eating beforehand is certainly not bad.

But if someone does not have time for breakfast before their morning cup of coffee, there are other small tweaks that may reduce the risk of any unwanted side effects.

People can put milk or creamer in their coffee to cut down the acidity, Jortberg recommended. For people who are lactose intolerant, it is important that they use plant-based milks, Allison added, or they could risk making any coffee-related stomach pains worse.

The type of coffee a person’s drinking could also be playing a role.

“There is a study that was done and it actually looks like your dark roasted coffees actually have less of an effect on stimulating stomach acid than your light roasted coffees,” Jortberg explained. “If you think that you’re somebody who’s sensitive to this, you may want to stick with dark roast.”

If someone is experiencing jitters, acid reflux, or other issues that could be attributed to caffeine, they could also try scaling back the amount of coffee they drink or choosing decaf, Allison added.

And though drinking coffee on an empty stomach is healthy for most people, it is important to always drink coffee safely—that means consuming no more than 400 milligrams of caffeine daily, as mentioned in the previous article.

Drinking too Many Cups of Coffee could put your Heart Health at Risk

 

A study found that people who consumed more than 400 mg of caffeine (which amounts of about four cups of coffee, two energy drinks, or 10 cans of soda) most days had a higher risk of cardiovascular disease (having elevated heart rates and blood pressure). The research was presented at the American College of Cardiology Conference in New Delhi, India.

 “In general, chronic elevations of blood pressure are a risk factor for future cardiovascular disease such as heart attack, heart failure, or stroke,” Jason Hopper, a cardiologist at Norton Heart & Vascular Institute, said.

The results were even more serious among those who consistently drank more than 600 mg of caffeine in one day.

“Due to its effect on the autonomic nervous system, regular caffeine consumption could put otherwise healthy individuals at risk of hypertension and other cardiovascular events,” Nency Kagathara, research author and researcher at the Zydus Medical College and Hospital in India, said. “Increasing awareness of these risks is vital to improve heart health for all.”

The relationship between caffeine and the cardiovascular system is well-established. For one, caffeine is known as a vasoconstrictor, which means that it can narrow the blood vessels and raise blood pressure.

“When the blood vessels become more narrow with the same amount of blood moving through them, the pressure increases. This is similar to the same volume of water flowing through a hose versus through a straw,” Amber Core, a registered dietitian at The Ohio State University Wexner Medical Center, said.

Elevated blood pressure increases the workload on the heart, which can sometimes lead to heart failure and abnormal heart rhythms in the long run, she added.

Caffeine is also a stimulant, so it tells the brain to be on alert—this triggers the body’s fight or flight response in the autonomic nervous system, which is responsible for regulating heart rate, blood pressure, and more.

 “As a part of this response, heart rate will often increase as the body prepares for any potential danger or threat,” Core said.

However, these elevations in blood pressure and heart rate are usually seen in the short term after a person consumes caffeine, and are less profound among chronic caffeine drinkers, said Hopper.

“The body can adapt to regular caffeine consumption, so these changes are more noticeable in people who don’t consume caffeine habitually,” he said.

Actually, however, previous research on the consumption of coffee, tea and other caffeinated drinks is mixed.

One study suggested that moderate coffee consumption leads to a decrease in all-cause and cardiovascular-related mortality, hypertension, cholesterol, heart failure and atrial fibrillation. Drinking coffee has also been linked to a lower risk of type 2 diabetes and could protect against dementia, among other benefits.

But other research has found drinking more than two cups of coffee every day could increase risk of dying from cardiovascular disease, specifically for people with very severe hypertension. 

People may also experience a fast heart rate, jitters, tremors or heart palpitations from drinking excessive amounts of caffeine, Aeshita Dwivedi, a cardiologist at Northwell Health Lenox Hill Hospital, said.

Beyond just its effects on the cardiovascular system, caffeine has also been associated with insomnia symptoms. Overconsumption of caffeine may also increase the risk of anxiety or make it worse in those who already live with the condition. 

Though there are both pros and cons associated with it, caffeine is considered healthy in moderation.

“Drinking too much caffeine is not recommended. However, caffeinated drinks are not all created equally. Everyone has a different tolerance, and it should be individualized based on your medical conditions,” said Dwivedi.

“Beverages such as energy drinks can oftentimes not only exceed the recommended amount of caffeine for a day, but also contain added sugars and additional ingredients such as nitric oxide,” said Core.

Added sugars can contribute to poorer heart health and can also put a person at risk for weight gain and type 2 diabetes. And nitric oxide can increase oxygen content in the blood, which is not advised for people with preexisting heart conditions, Core added.

If you are experiencing insomnia, restlessness, rapid heartbeat, or an upset stomach, those might be signs that your caffeine consumption is excessive, Hopper said.

“If you experience these symptoms, you should reduce your caffeine intake,” said Hopper. “The amount of caffeine that triggers these effects can vary depending on individual tolerance and how regularly you consume caffeine.”