As seasons change, seniors often face a range of illnesses influenced by various factors, such as weather changes, dietary adjustments, and fluctuating immunity levels. However, we can usually avoid these illnesses by paying attention to our diet and maintaining our immunity. Where seasonal diseases strike, following an immunity-boosting diet can aid in a speedy recovery. To help clear up confusion about what to eat during sickness, here are suggestions on what to eat if you are down with these common seasonal ailments.
- Flu
During the monsoon season, flu outbreaks are common, causing fever, cold, and cough. Senior citizens may experience a reduced appetite during this time. However, providing our bodies with the necessary energy to recover is essential. Opting for smaller, frequent meals and incorporating fresh fruits and vegetables is a good way to ensure we receive the required minerals and nutrients. Soups, porridges, broths, and khichdi are also excellent choices. Staying hydrated by drinking water and herbal teas is crucial to alleviate symptoms and aid recovery.
Suggestions: Try chicken soup with dill leaves; add ginger, tulsi, or cinnamon to your tea; and eat more almonds, lemons, and garlic. Fun fact: Bell peppers contain more vitamin C than oranges, so don’t forget to include them too!
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- Diarrhoea
Diarrhoea can be a distressing experience for senior citizens. Consuming bland, non-spicy foods along with proper hydration can expedite recovery. The BRAT diet (bananas, rice, applesauce, and toast) is designed to ease symptoms. Supplement it with boiled potatoes and porridge for added sustenance. Low-fibre foods are gentle on the digestive system, helping it recover quickly. Salty foods like crackers can also aid in replenishing lost fluids and electrolytes such as sodium and potassium. Cooked eggs without oil or seasonings are another viable option.
Suggestions: Opt for soups, porridges, coconut water, clear broths, and decaffeinated teas. Remember, the BRAT diet is intended for short-term use, so resume your regular diet as soon as possible. Also, contrary to popular belief, dairy products like yoghurt and buttermilk can benefit recovery due to their probiotic properties.
- Sore throat
When faced with a sore throat, choosing foods and drinks that are gentle on the throat is crucial. Surprisingly, bananas provide relief and have a low to medium glycaemic index, making them suitable for seniors with diabetes. Soups are also a great option—chicken-based for non-vegetarians and vegetable-based with ingredients like carrot, celery, and turnips for vegetarians. A soothing drink of lemon juice and honey in warm water can also provide relief.
Suggestions: Consider soups, scrambled egg whites, ginger or honey tea, oatmeal, and pomegranate juice. Cooked vegetables without spices or traditional remedies like haldi doodh can be helpful. Ginger candies can provide relief as well!
- Respiratory issues
Respiratory conditions like asthma and Chronic Obstructive Pulmonary Disorder (COPD) are more prevalent during winter but can occur during other seasonal changes as well. Including certain foods in your diet can promote lung health and reduce inflammation. Walnuts, rich in magnesium and omega-3 fatty acids, are known to boost lung health. Beetroots are high in nutrients that support lung health and lower blood pressure, aiding in better breathing. Apples have also been shown to reduce complications from asthma and COPD. Tomatoes, mushrooms, oranges, eggs, leafy greens, and broccoli are additional foods that can help alleviate respiratory issues.
Suggestions: Incorporate high-fibre foods such as whole grains, peas, lentils, beans, and chia seeds into your diet. Limit salt intake and enjoy your daily cup of coffee—it has benefits!
By incorporating these foods into their diet, seniors can aid their recovery from common seasonal ailments. Remember to consult a healthcare professional if you need personalised dietary advice and to address any specific concerns or allergies you may have. With a focus on nutrition, you can stay healthy and enjoy the changing seasons to the fullest!
