As with any old adage, there are often grains of truth. When it comes to the common cold, fevers, and what exactly your body needs to overcome them, there has been plenty of research. Is the solution always chicken soup? My mother certainly swears by it, but, like most things, there is a variety of foods, drinks, vitamins, and nutrients that the body may need at specific times to overcome common ailments.
How the Body Responds to Illness
Before we look at what to do when you get sick, it’s important to understand how exactly the body responds to two of the most common ailments:
Acute Rhinitis (The Common Cold)
When you catch a case of rhinitis, aka the common cold, your immune system initiates a multi-step response to combat the virus. The virus attaches to cells in the nasal passages and begins to replicate, triggering the release of cytokines—chemical messengers that alert the immune system to the problem. At the same time, blood vessels in the affected area dilate, allowing white blood cells to access the infection site and release additional chemicals to fight the virus. This process causes inflammation and symptoms like a runny nose and sore throat.
This response starts with the innate immune system, your body’s first line of defense. The innate immune system releases white blood cells to fight the virus and enables inflammation, which helps remove viruses from the body. After the innate immune system has tackled the virus, the adaptive immune response follows. It produces specific antibodies to attack the virus in a more targeted manner and remembers what viruses it has defeated in the past, allowing it to reuse effective antibodies in the future.
Influenza (The Flu)
When you catch the flu, your body responds similarly to how it does with a cold, but with a few key differences. Once again, the virus enters your respiratory tract and triggers an immediate innate immune response. The cytokines released cause the all-too-familiar symptoms of fever, muscle aches, and fatigue.
While a cold usually involves infection of the upper respiratory tract, influenza viruses can penetrate deeper into the lungs, which is why they often cause more serious respiratory symptoms and a fever. If this happens, the adaptive immune response must work effectively. A type of adaptive white blood cell known as T cells can recognize and destroy invasive virus cells, while other white blood cells work to eliminate infections in various ways.
These immune responses are not perfect and can sometimes cause tissue damage while attempting to control the virus. However, the common cold typically causes milder symptoms and less systemic involvement, reducing the risk of such damage. The bottom line is that both infections rely on the body’s ability to mount defenses with specific antibodies, which are crucial for fighting the current virus and protecting against future infections.
Why Nutrition Matters During Illness
Now that we understand the key players involved in fighting infection, how are they affected by what we eat? Research shows that calorie intake can improve cell-mediated immune responses because, well, all those white blood cells can’t run on thin air. White blood cells also need a steady supply of vitamin C, as it shields them from oxidation and enhances phagocytosis—the process by which bacteria and other unwanted particles are removed from cells.
The importance of knowing what to eat when we’re sick highlights the value of medical education and evidence-based practice. With programs like the Carson-Newman online FNP degree and others, new medical professionals are equipped with modern medical knowledge that uses research to improve outcomes for their patients.
What to Eat and What to Avoid
When you have a cold, your body is experiencing at least mild inflammation of the upper respiratory tract, which is why all that mucus collects in your throat and nose. At the same time, inflammation from a cold may suppress your appetite, so chicken soup is the perfect antidote. There has even been research on the benefits of chicken soup for colds, which found that the age-old cold food can inhibit neutrophil chemotaxis–in other words, it can slow or prevent this inflammation, causing white cells from migrating up your respiratory tract unnecessarily.
Of course, chicken soup isn’t the only option. Other hot foods and drinks can help thin mucus, and ingredients like ginger, honey, garlic, and even hot sauce are often recommended by experts.
When you have a fever, your body needs nutrient-rich, easily digestible foods to aid recovery. Your body’s elevated temperature makes it harder for bacteria and viruses to survive, but it also speeds up metabolism. Research shows that the elevated temperatures of a fever significantly increase protein breakdown, making it critical to replace much-needed protein and nutrients.
Stick to proteins you enjoy and can digest easily. Consider soup if a full meal feels like too much, and don’t shy away from fruits and vegetables, which can boost your intake of vitamin C and zinc.
Hydration is Key
Food is important, but frequent hydration can make a world of difference. Water, coconut water, and other electrolyte solutions keep the body hydrated, thin mucus and ease congestion. Studies have shown that coconut water, with its electrolyte content, can be particularly beneficial for maintaining fluid balance and preventing dehydration. Proper hydration helps regulate body temperature and plays a significant role in recovery.
Listening to Your Body
Your adaptive and innate immune systems are truly a marvel of evolution; they have the power to fight some of the nastiest infections and diseases. However, they rely on you to pay attention to your body’s signals. Whether you’re thirsty, hungry, hot, or cold, your body is constantly guiding you toward what it needs. When you’re sick, these signals become even more crucial. If you listen carefully to the first signs of illness, nourish yourself with the right foods, prioritize rest, and stay hydrated, your immune system will be in a much stronger position to combat the illness and speed up recovery.
Disclaimer: This content is for informational purposes only and is not intended as medical advice, nor does it replace professional medical expertise or treatment. If you have any concerns or questions about your health, always consult with a physician or other healthcare professional.
Published by Joseph T.
