- Flu season this year shows increased rates of respiratory illnesses.
- Less sunlight exposure and staying indoors with sick household members can increase flu rates.
- Food groups that support gut health like fibres, proteins and healthy spices support the immune system.
- Include foods like oats, smoothies, samp and brown rice in your meals for the day.
Nothing hits you with the cold sweats, feverish cough and sneezing fits like the dreaded cold.
As South Africa heads into winter, flu season is in full swing with the rise of respiratory illnesses and the current surge of respiratory syncytial virus (RSV), according to the National Department of Health.
As much as the common cold is an expected occurrence when temperatures drop and the air becomes dryer, those who are high-risk like pregnant women, those living with HIV or other chronic illnesses like diabetes, tuberculosis or heart disease are the most vulnerable to severe symptoms and possible death.
Getting the flu vaccine is “a safe and effective way to protect yourself and those around you from influenza,” says Nomantu Nkomo-Ralehoko, Gauteng Health and Wellness MEC.
But since the flu is still incurable, there are ways to help support the function of your immune system and live an overall healthier lifestyle to help reduce the severity and length of your cold.
Some of these ways include eating better foods rich in vitamins and antioxidants for good health.
Why is there a spike in flu during winter?
An age-old question that plagues minds as soon as the nights come in sooner and that scratchy throat appears, we spoke to Mpho Tshukudu, registered dietician and spokesperson for the Association for Dietetics in South Africa (ADSA), to get her theories.
In her expert opinion, she believes that, “In winter, we spend less time outdoors and the days are shorter. Less exposure to sunlight leads to low levels of melatonin and vitamin D. The low levels of these nutrients can lead [to] compromised immune health. These nutrients need sunlight to be generated.”
Mpho also explains that often, we spend more time indoors with windows closed, leaving people more likely to breathe the same air as someone who has the virus. Our immune systems are also weakened due to the drop in temperature.
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Breakfast:
- Oats with milk/ yoghurt and cinnamon, cardamon and seeds or nuts
- Sorghum porridge with milk and nut peanut butter
- Whole grain bread with peanut butter
- Wholegrain bread with eggs, cucumber and tomato slices
- Smoothie: fruit, green leafy vegetables, nuts or seeds and milk or yoghurt and cinnamon
Lunch and dinner:
- Samp, beans and ground nuts with sautéed cabbage
- Fermented sorghum with chicken and okra stew
- Beans, sweet potato, spinach and onion soup
- Pasta, chicken liver, tomato and onion sauce
- Mashed potato, sardine and green beans
- Brown rice with a bean and vegetable (brinjal, onion, peppers, tomato, garlic) curry
Tip: It is important to season your foods with pure spices and herbs for flavour and nutrition.
How important is it to eat healthy food for the immune system?
Although food by itself can’t boost or keep your immune system healthy, healthy foods can support your immune system’s function.
She says, “A balanced immune system is vital for good health. If it is overactive it can lead to autoimmune conditions, and if suppressed it makes you vulnerable to infections. You need a healthy gut for its balance because the gut houses 60 to 70 percent of your total immune system.
“The gut microbes interact with the immune system in the gut, and the interactions play a role in how the immune system learns what is good or bad for us from an early age. When your gut becomes dysfunctional, your immune system does too. If you are constantly getting sick or dealing with chronic infections, it may be due to your gut health. You may also be having digestive issues such as bloating, excessive offensive gas, constipation, or diarrhoea.”
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Good foods for a good gut
Mpho shares some examples of foods that are rich in prebiotics, probiotics, fibre, protein and healthy fats that you can easily transition into your daily diet that still tastes good without breaking the bank.
1. Fibre and prebiotic-rich foods: fruits and vegetables with peels, if possible, whole grains such as corn, sorghum, millet, oats, wheat, legumes include beans and lentils, nuts and seeds
2. Protein: plants include legumes, nuts and seeds. Animals include poultry, red meat and fish.
3. Colourful fruits and vegetables have phytonutrients, fibres, vitamins and minerals
4. Spices add flavour and have prebiotic and antioxidant properties. These include turmeric, ginger, garlic, black pepper, cinnamon, oregano and rosemary.
5. Vitamin A: green leafy vegetables, yellow and orange fruits and vegetables, tomato, liver, fish and eggs.
6. Vitamin C: guava, citrus fruits, mango, pawpaw, potato, broccoli, brussels sprouts and peppers
7. Vitamin D: oily fish such as sardine and salmon, liver and eggs
8. Zinc: oats, nuts, beans and lentils, pork, beef and shellfish
9. Selenium: Brazil nuts, whole grains, beans and lentils, chicken and beef
