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By Teri O.
When I have a cold, especially with a sore throat, I always crave a bubbly sip of Sprite. Sometimes it’s the only thing I’ll drink. I’ll also eat lots of chocolate pudding and other sweet treats that make me feel better. But my cold symptoms always seem to get worse and last longer than the colds of other people in my house. Why would that be???
As it turns out, research has shown that a diet high in refined sugars contributes to chronic low-grade inflammation. This bodily stress diverts metabolic resources, potentially making the body less efficient at overcoming a pathogen, like a cold virus. It can actually worsen the symptoms of a cold or flu by suppressing the immune system. Moreover, many bacteria use simple sugars as a primary fuel, so don’t feed them!
A little sugar isn’t harmful when you have a cold, as long as your overall diet is balanced. But a lot of sugar may increase inflammation and make it harder for your body to fight the infection, which can make you feel worse or slow recovery. According to Biologyinsights.com, high sugar intake can temporarily weaken immune function, especially the activity of white blood cells that help fight infections.
It can be hard to avoid having a sweet snack while sick during the holidays or, heaven forbid, on Valentine’s Day! But even though a spoonful of sugar helps the medicine go down, don’t overdo it! After all, it’s an apple a day that keeps the doctor away. Relying on sugary foods instead of nutrient‑dense whole foods rich in Vitamin C and Zinc can make recovery slower. Meals of broth, chicken soup, miso soup, and hot and sour soup will ensure the body has a steady supply of energy and building blocks needed to fight the infection.
Hydration is one of the most important factors in recovering from a cold or flu. Drinking plenty of fluids such as water, coconut water, and herbal teas (ginger, peppermint, chamomile) will help replace lost fluids and electrolytes, which will help your overall immune function. Instead of sugary drinks, try warm water with lemon, or hot tea with honey and lemon. You can also eat water‑rich fruits such as pineapples, oranges, and grapes, which are high in Vitamin C. And finally, while garlic, ginger, and turmeric don’t cure a cold, they too can support your immune system.
Get well soon!
