The temperature gradually dropped and started to get colder. The first cold will also appear at this time. For this reason, Dr. María José Crispín, a nutritionist at Menorca Clinic, prepares a diet rich in certain foods that can help you relieve the common cold.
Common cold symptoms can last 7 to 10 days. Congested nose, sore throat, weakness, sneezing, hoarseness, general malaise… Once “caught”, we already know there are few solutions, just wait it out, rest and strengthen your body. But if we still have time, we can try to prevent it; if we’re already in the process, we can reduce the intensity of symptoms.
Dr. María José Crispín, nutritionist at Clínica Menorca, tells us: “Yes, there are many natural remedies that can help relieve typical common cold symptoms. Vitamin C is essential for your immune system to function optimally to fight viruses and bacteria that cause colds. Recommended foods are: kiwi, grapes, strawberries, melon, papaya, green leafy vegetables, cabbage, tomatoes, broccoli and citrus fruits such as oranges, limes, lemons, grapefruits and tangerines.“.
In addition to foods rich in vitamin C, experts recommend other natural ingredients that can be used as home remedies to help reduce cold symptoms:
Spicy food
Chili peppers and cayenne pepper, chili peppers, cayenne, tabasco…
because?
Because they contain capsaicin, which can reduce congestion, thin mucus, and aid drainage.
garlic and onions
Eat it raw or as a base for hot soups.
because?
Garlic contains allicin and onion quercetin, which can both thin mucus and help expel phlegm. They also have antiviral properties.
citrus
Like I said, oranges, lemons, tangerines…
because?
They contain vitamin C, which participates in immune processes, strengthens the body’s defenses and strengthens the body against external attacks by viruses and bacteria.
chicken soup
Just chicken or as a base for soup with garlic, onions and other vegetables.
because?
Chicken contains cysteine, which is released in broth and has important mucolytic and expectorant effects.
liquid
Mainly water, but also if we add lemon, broth, infusion. But definitely avoid soft drinks (especially carbonated drinks), industrial juices and of course alcohol or beer 0.0.
because?
They moisturize the respiratory mucosa and provide better defense against viruses that grow in dry environments.
Bifidobacterium yogurt
Natural or flavored, better fat-free and no added sugar.
because?
They contain probiotics that stimulate defenses. You must take it for several months to prevent colds.
Honey
We can use it as a treatment method, take one tablespoon on an empty stomach in the morning, if the throat is itchy or sore, the effect is very good. We can even add a few drops of lemon. But we can also add it to an infusion like thyme, which will also help further relieve coughs, to yogurt instead of sugar, or to breakfast toast. We can make a syrup by heating it a little to get a more liquid consistency and adding a small amount of lemon. Take one teaspoon 3 times daily.
because?
It reduces coughing attacks and soothes the throat as it has very beneficial antibacterial properties. Recommended as prevention and treatment. Additionally, it provides phosphorus and potassium, which act as relaxants.
Other things you can do to recover from a cold
· Stay home and get enough rest.
· Sweating in a hot steam bath or shower.
· Stay hydrated, drink water, natural juices rich in vitamin C, sugar-free lemonade, infusions, chicken soup, vegetable soup.
· Sleep with an extra pillow for a more upright posture. You’ll breathe better.
· Keep your nose clean with warm salt water and lubricate it with almond oil.
· Avoid dairy products when you are sick as this increases the risk of inflammation and mucus buildup.