What to eat when you’re sick

Lesotho Times - - Health -

WHEN you’re un­der the weather, the last thing you want is to eat some­thing that makes you feel worse.but what if the last thing you want is chicken soup or crack­ers, and you’re crav­ing ice cream or a glass of wine?

It de­pends on what’s wrong with you, ex­perts say. Here are com­mon symptoms and ex­pert sug­ges­tions on foods that help — and hin­der — re­lief.for di­ar­rhoea caused by a stom­ach virus or a meal that didn’t agree with you, try the BRAT diet, says James Lee, MD, gas­troen­terol­o­gist with St. Joseph Hos­pi­tal in Or­ange, Calif.

“Many dif­fer­ent things can cause di­ar­rhoea, such as Crohn’s dis­ease or col­i­tis,” he says, so see your doc­tor if symptoms con­tinue for longer than two weeks or sooner if signs of de­hy­dra­tion ap­pear, or if di­ar­rhoea is ac­com­pa­nied by fever, blood, se­vere pain, or se­vere nau­sea and vom­it­ing. Best foods: The BRAT diet: ba­nanas, rice, ap­ple­sauce and toast. Oat­meal, boiled pota­toes, saltine crack­ers, and baked chicken or turkey with­out skin are also safe bets. Worst foods: Sug­ar­less candy and gum con­tain­ing sor­bitol or other ar­ti­fi­cial sweet­en­ers, which aren’t di­gestible and can trig­ger di­ar­rhoea. Other foods that can cause gas and bloat­ing in­clude onions, ap­ples, broc­coli, cab­bages, and beans. Dairy may also ag­gra­vate di­ar­rhoea, as well as al­co­hol and caf­feine.

You’re con­sti­pated Con­sti­pa­tion can oc­cur when not eat­ing enough fi­bre-rich whole grains, fruits, and veggies, which stim­u­late di­ges­tion. “Adults need be­tween 25 and 30 grams of fi­bre a day,” says Dr Lee. Best foods: High-fi­bre whole grain breads, nuts, beans, prunes, oat- meal, flaxseed, broc­coli, pears, and ap­ples.

(Here are the 20 best foods for fi­bre.) Drink­ing six to eight glasses of wa­ter per day also helps get things mov­ing, says Dr Lee. Worst foods: Choco­late, dairy prod­ucts, iron sup­ple­ments, nar­cotics (pain med­i­ca­tions) and some blood and anti-de­pres­sion med­i­ca­tions may worsen con­sti­pa­tion.

You’re feel­ing nau­seous Feel­ing queasy makes all foods sound un­ap­peal­ing, but the right ones can ease symptoms by calm­ing stom­ach acids, says Dr Lee. “In gen­eral, keep food por­tions small and odours to a min­i­mum.” Best foods: Saltine crack­ers or pret­zels can help, says Dr Lee, as does small quan­ti­ties of dry toast or ce­real. Gin­ger or lemon tea, fresh or frozen lemon slices, and pep­per­mint also work. Worst foods: Greasy, spicy, or oily foods, caf­feine, al­co­hol, and car­bon­ated drinks can make nau­sea worse.

It hurts to swallow When you have a sore throat, sev­eral foods can coat your throat and soothe the pain, says Lau­ren Slay­ton, RD, founder of Food­train­ers. com and au­thor of The Lit­tle Book of Thin (Perigee 2014). Best foods: Com­bine pep­per­mint tea (luke­warm, not hot) — which has anal­gesic and anaes­thetic ef­fects — and Manuka honey, which is known for its wound-heal­ing prop­er­ties. Soft, creamy foods such as cream soups, mashed pota­toes, yo­gurt, scram­bled eggs, and cus­tards are also sooth­ing. Worst foods: Avoid hot liq­uids and hard, scratchy foods such as potato chips, nuts, and gra­nola. The acidic juices from raw fruits and veg­eta­bles, as well as or­ange juice, grape juice, and lemon­ade can also ir­ri­tate a sore throat.

Your en­tire body aches Foods that ease mus­cle aches de­pend on the spe­cific rea­son for the body aches, says Kris­tine Arthur, MD, in­ternist at Or­ange Coast Me­mo­rial Med­i­cal Cen­tre in Foun­tain Val­ley, Calif.“for gen­eral mus­cle aches, food con­tain­ing mag­ne­sium or cal­cium may help ease sore­ness,” she says. Best foods: Mag­ne­sium-con­tain­ing foods in­clude nuts, ba­nanas, beans, leafy greens, and av­o­ca­dos. Foods high in cal­cium such as canned salmon, yo­gurt, dark-green leafy greens, and or­ange juice for­ti­fied with cal­cium also lessen mus­cle cramp­ing and pain. Worst foods: Any­thing that de­hy­drates you can worsen mus­cle aches, says Dr Arthur, par­tic­u­larly al­co­hol and caf­feine. — Time

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