Foods To Eat And Foods To Avoid For Preventing Respiratory Infections
The infections occurring in the body parts involved in breathing like the sinuses, throat, lungs, and airways are known as respiratory tract infections (RTI). Respiratory infections are of two types: upper respiratory tract infections and lower respiratory tract infections. Most respiratory infections get better without treatment, but sometimes you may need to consult your healthcare provider.
Know About Some Common Respiratory Infections And Their Symptoms
S.No. | Respiratory Infections | Symptoms |
1. | Common Cold | Fever, Mild headache, body pain, Coughing, Sneezing, Congestion, Sore throat, Running nose. |
2. | Fever, Mucous (Green, yellow or bloody), Chills, Breathlessness, Loss of appetite, Chest pain while coughing or breathing, Sweating, confusion in the elderly, and Fatigue. | |
3. | Influenza | Headache, Running nose, Fever, Chills, Muscle ache, Throat pain, Cough, Fatigue, Body pain, eye pain, in children vomiting, and diarrhea. |
4. | Cough lasting for three weeks or more, Chest pain, sweating at night, Coughing blood, fatigue, loss of weight, Chills, Fever, and Loss of appetite. | |
5. | Fever, Chills, Cough, Diarrhoea, Nausea, Vomiting, Nasal congestion, Rash, Runny nose, Fatigue, Muscle pain, Chest pain, conjunctivitis, Headache, Trouble breathing, Loss of smell and taste. |
There are various methods for the prevention of respiratory infections. But did you know that prevention of respiratory infections can be done by making dietary modifications? A study conducted in 2020 during the pandemic stated that poor nutritional status impairs the ability of your immune system to fight back infections, particularly viruses.
Here's an insight into foods to eat for the prevention of respiratory infections and foods to avoid with respiratory infections.
What To Eat With Upper Respiratory Infection?
- 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.
- Turmeric: Turmeric is known to have excellent anti-inflammatory properties and is extremely good for promoting respiratory health.
- Peppers: It is a rich source of vitamin C and helps in providing strength to the respiratory system.
- Onion: Including onions in the daily diet can be beneficial in preventing and treating respiratory infections as it has anti-inflammatory properties.
- Nuts and Seeds: Walnuts, hazelnuts, almonds, flax seeds, and chia seeds are rich in omega-3 fatty acids and help in reducing inflammation and repairing damaged cells due to infection.
- Yogurt: Healthy gut promotes overall health. Yogurt is a probiotic and is an excellent source of probiotics that help strengthen the immune system, reduce inflammation, and prevent respiratory infections.
- Olive Oil: It consists of anti-inflammatory agents that provide protection against respiratory conditions.
- Berries: Blueberries, strawberries are great sources of vitamin C that provide strength to the respiratory system.
- Ginger: Ginger is known for its anti-inflammatory properties. It also detoxifies the lungs and improves the circulation to the lungs, thereby improving lung health.
- 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 improves oxygen uptake.
- Tomato: It is a rich source of lycopene that works by reducing inflammation of the lungs and improving the function of the lungs.
- Eggs: It is rich in protein and should be included in the daily diet for the prevention of respiratory infections
What Not To Eat With Upper Respiratory Infection?
- Sweets: Foods high in sugar must be consumed less to avoid the risk of developing respiratory infections. Example: cakes, ice creams, cola, etc.
- Fried Foods: They are packed with unhealthy fats that increase your bad cholesterol and the risk of heart disease. Fried foods can cause bloating and discomfort, making it hard to breathe. They also lead to weight gain and increase the pressure on the lungs.
- Sodium Intake: Sodium can cause fluid retention that may cause breathing issues in people with lung problems.
- Caffeine: Avoid taking drinks that contain caffeine. Caffeinated beverages include drinks we regularly consume like tea, coffee, energy drinks, cocoa, etc. Caffeine can interfere with certain medications and can cause restlessness or nervousness.
- Dairy Products: Dairy products can worsen the symptoms of people with lung disease. While milk is nutritious and loaded with calcium, it contains a breakdown product called casomorphin that can potentially increase mucus in the intestines. During flare-ups, people with lung disease often experience an increase in mucus.
- Processed Meats: It can cause inflammation and stress on the lungs and worsen the condition in people with lung problems.
- Refined flour: White bread, pasta, cakes, and biscuits contain refined flour. These foods contribute to poor lung health.
A Healthy Outside Starts From The Inside
You are what you eat. Eating healthy is not something that is to be done only in times of illness. Healthy eating must be practiced regularly as it is essential to eat healthy in the long run. Apart from the foods mentioned above to consume for prevention and foods to avoid respiratory infections, certain preventive measures can help prevent respiratory infections. Measures like washing hands regularly, maintaining proper personal hygiene, proper sanitation, wearing face masks, maintaining social distance, and getting vaccinated must be followed regularly for prevention of respiratory infections as prevention is better than cure.
