As we begin 2024 and head into the coldest months of the year, many of us will inevitably come down with colds, flus, and other seasonal illnesses. Fevers commonly accompany these bugs as our bodies work hard to fight off infection. While rest and medicine can help, the foods and drinks we choose to consume can also play an important role in relieving fever symptoms. Here are some options to help get you back on your feet faster:
Chicken Soup – This classic home remedy has stood the test of time for good reason. The broth, vegetables, and chicken provide hydration and nutrients while the heat helps clear nasal congestion. Some studies have even suggested compounds in chicken soup may have anti-inflammatory benefits. Sip a bowl at the first sign of illness to help lessen the severity of symptoms.
Ginger Tea – Ginger has long been used to treat gastrointestinal upset, but this aromatic root can also help fight fevers. Ginger helps induce sweating, which cools the skin and lowers body temperature. Brew a strong cup of ginger tea using fresh grated ginger or look for ginger tea bags at the store. The spicy heat will also help clear up sinus congestion. Add lemon and honey to taste.
Coconut Water – When a fever strikes, it’s easy to become dehydrated as the body loses more fluids through sweating. Keep hydrated and replace lost electrolytes with coconut water. Look for pure options without added sugar. The medium chain fatty acids in coconut water may also possess antimicrobial properties to help fight infection.
Frozen Fruit Pops – As appetite decreases with illness, get an easy nourishing food in ice pop form. Purée fruit like berries, mangos, pineapple, or 100% juices and freeze into ice pop molds. The frozen treat helps bring down fever due to the cold temperature and hydration. Popsicles made with yogurt or milk can also provide protein.
Green Smoothies – Blend up a smoothie using cold milk or yogurt plus leafy greens like spinach and fruits like avocado, berries, or banana. The dairy helps with hydration while the fruits and veggies pack in nutrients, antioxidants, and compounds with antimicrobial effects. Drink through a straw to avoid discomfort from cold symptoms.
Herbal Teas – Sipping on hot herbal teas can provide relief from various cold and flu symptoms. Chamomile is calming and antioxidative. Mint is soothing for congestion and indigestion. Elderberry, echinacea, and goldenseal have natural antiviral and anti-inflammatory benefits. A tea with lemon, honey, and spices like cinnamon, clove, and turmeric can decongest, soothe a sore throat, and provide antioxidants.
Broths – Warm, soothing bone broths made from chicken, beef, or vegetable stock deliver hydration and nutrients when food intake is low. As fever dehydrates, sipping broth replenishes electrolytes and minerals. Broths are easy on upset stomachs and their hint of protein can help maintain strength. Load your broth with garlic, onions, ginger, mushrooms and veggies for extra immune boosting benefits.
Oatmeal – High fever often destroys appetite, but do your best to get in whole grains like oatmeal when sick. Oats contain beta-glucans that support immunity along with vitamins and minerals. Opt for steel-cut or overnight oats made with milk or yogurt and add immune-helping toppings like cinnamon, nuts, seeds, and fruits. The soluble fiber in oats can also help with gastrointestinal issues.
Staying well-hydrated and nourished with the right foods and drinks can help decrease the misery of fever and illness during cold season. Drink plenty of fluids, incorporate fever-fighting foods into simple meals and snacks, and get plenty of rest.
If you feel a deep, nagging cough coming on, it may signal your body’s need for extra immune support. Boost your vitamin C intake by taking 500-1000 mg every few hours at the first signs of cough or cold symptoms. Vitamin C is a powerful antioxidant that can help shorten the duration and severity of upper respiratory infections. Loading up on vitamin C when that tickle in your throat starts or when cough symptoms begin can help give your immune system the tools it needs to effectively fight off the bug before it fully takes hold. Just be sure to stay below 2,000 mg of vitamin C per day and reduce dosage as symptoms improve to avoid adverse effects. Extra vitamin C along with proper rest and fluids can help you kick that cough more quickly.
