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Soups, stews and broths are popular for different ailments. Illustration: iStock When you have … a cold Turn to turmeric<\/p>\nWhen you have … a hacking coughHydrate with teas<\/p>\n
For Dr Ricardo Jos\u00e9, consultant in respiratory medicine, hydration is key: \u201cIt\u2019s about taking frequent sips throughout the day to keep the mucous membranes moist.\u201d Immunologist Dr Jenna Macciochi agrees, saying: \u201cI often stir a spoonful of raw honey \u2013 nature\u2019s soothing antimicrobial \u2013 into a cup of thyme tea (thyme steeped in water), which helps ease irritation and supports respiratory health. I also love marshmallow root tea, which is great for the mucous membranes.\u201d<\/p>\n
Try the carrot trick<\/p>\n
Tailor your food-based remedy to the type of cough you have. \u201cFor a dry, tickly cough, honey in warm tea \u2013 lemon or peppermint \u2013 is very soothing,\u201d says Jos\u00e9. \u201cAnother remedy I\u2019ve always liked is shredding carrots, covering them with sugar and leaving them overnight in the fridge. By morning they release a sweet syrup; a spoonful coats the throat and helps calm down an irritating cough.\u201d For a chesty cough, \u201cwarm liquorice root tea and foods with bromelain such as fresh pineapple may help reduce mucus thickness\u201d.<\/p>\n
Get the juices flowing<\/p>\n
Emeritus Prof Ron Eccles, former director of the Common Cold Centre at Cardiff University, goes for warm foods. \u201cAnything tasty such as tomato soup, chicken soup or a curry \u2013 I like chicken tikka bhuna \u2013 promotes salivation and mucus secretions in the airway and helps to soothe a cough. You could also suck a lozenge as this has a similar demulcent [irritation-relieving] effect and makes you swallow, which inhibits the cough reflex.\u201d Macciochi takes a similar approach. She says: \u201cI lean on warm broths with garlic, ginger and shiitake mushrooms, which are rich in immune-supportive compounds and easy to digest.\u201d<\/p>\n
Soups, stews and broths are popular for different ailments. Illustration: iStock When you have … a cold Turn to turmeric<\/p>\n
Asma Khan, chef and owner of Darjeeling Express in London, says: \u201cMy mother gave me haldi doodh, or turmeric milk, as a child and it\u2019s still my go-to. The curcumin in turmeric is a powerful anti-inflammatory, and when you combine it with the fats in warm milk, it becomes much more bioavailable [easily absorbed]. It\u2019s not some trendy wellness drink to me \u2013 it\u2019s what my family has used for generations to soothe a sore chest and ease the body back into balance. Bring a mug of full\u2011fat milk to the boil, let it cool slightly, then stir in one teaspoon of ground turmeric. Drink warm before bed.\u201d<\/p>\n
Whip up broth<\/p>\n
Specialist dietitian Sophie Medlin focuses on \u201csoft, nourishing foods. Soups are great; ideally a blend of different vegetables cooked in bone broth for protein and nutrients. We also want some additional protein, so some shredded roasted chicken or tofu\u201d. Jos\u00e9 tucks in to a bowl of canja, \u201ca traditional Portuguese soup that my family always made when someone was sick. It\u2019s prepared with chicken, rice and a light golden broth, garlic and finished with fresh mint. The chicken provides protein for repair, the rice is gentle on the stomach and provides energy from carbohydrates, the broth is hydrating, the garlic antibacterial, and the mint acts as a natural decongestant\u201d.<\/p>\n
Thomasina Miers, co-founder of Wahaca and author of Mexican Table also loves broth. \u201cI find Asian broth particularly soothing, with its garlic and ginger and a few grains of rice. I often go to the butcher\u2019s purely to buy bones for stock and will roast the bones while using the oven for something else. We have a roast chicken once a fortnight, so I rescue bones from everyone\u2019s plates for the stockpot. The flavour and goodness is transformative.\u201d<\/p>\n
Not a broth fan? \u201cI crave warming, easy-to-digest meals such as soups with orange veggies like pumpkin, rich in beta-carotene, a form of vitamin A, which supports immune function, and spices such as turmeric to regulate inflammation,\u201d Macciochi says.<\/p>\n
Sip soothing teas<\/p>\n
Jos\u00e9 drinks plenty of water and \u201cwarm tea with strips of lemon peel, turmeric and manuka honey before bed. The lemon helps relieve congestion and adds a little vitamin C, turmeric has anti-inflammatory properties, and honey soothes the throat while offering antiviral and antibacterial effects, particularly manuka honey\u201d. Macciochi says she prioritises hydration, vitamin C and zinc-rich foods to support her immune system. \u201cI\u2019ll often make a citrus and ginger shot with lemon, orange, grated ginger, and a pinch of cayenne and black pepper.\u201d<\/p>\n
When you have … a sore throatCold comfort<\/p>\n
For Medlin, \u201csmoothies can feel soothing. I would use frozen mixed berries and kefir for bonus gut health benefits\u201d. Eccles recommends \u201cice\u2011cream or an ice lolly to soothe the pain and irritation of a sore throat\u201d. Jos\u00e9 agrees that \u201csoft ice-cream can numb the throat and give some relief\u201d, while dietitian Priya Tew likes \u201cplain Greek yoghurt, as it can be cooling and soothing\u201d.<\/p>\n
Raid the tea (and booze) cupboard<\/p>\n
Warm drinks also get lots of votes. Medlin is \u201ca fan of hot honey and lemon as the honey can have antiseptic qualities and lemons have vitamin C, which can help to shorten the duration of a virus\u201d. Macciochi likes \u201ca warm herbal tea with marshmallow root, honey and slippery elm, which helps coat the throat\u201d. Meanwhile, Miers says: \u201cHot toddies are our mainstay for a sore throat \u2013 with honey and lemon for the children and glugs of whiskwhiskeyus.\u201d<\/p>\n
Stick to soft<\/p>\n
Jos\u00e9 focuses on textures that heal. \u201cWhen my throat hurts, I stick to soft foods such as mashed potatoes, yoghurt and smoothies, as they go down easily without scratching or irritating the tissue.\u201d<\/p>\n
Sip on spices<\/p>\n
Khan, on the other hand, rustles up a strong masala chai with fresh ginger and crushed black pepper. \u201cThe warmth of the tea soothes the throat, but the ginger and pepper do the real work \u2013 increasing circulation, clearing the sinuses and helping fight off infection. In a pestle and mortar, grind four or five cardamom pods, three or four cloves and a quarter of a teaspoon of black peppercorns. Add to a pan with a grating of fresh ginger (to taste), one mug of full-fat milk and half a mug of water. Add two teaspoons of loose black tea. Bring just to the boil, then strain and drink hot.\u201d<\/p>\n
When you have … a bout of flu Focus on fluids<\/p>\n
Eccles says it can be difficult to eat anything at first. \u201cDuring flu I often have little appetite and lack energy, so I have energy drinks, coffee and tea to pick me up and get going.\u201d Macciochi sips \u201ccoconut water or an electrolyte-rich herbal tea for hydration\u201d, followed by \u201cclear bone broth or veggie broth with garlic, miso and greens, when I can tolerate them\u201d. Jos\u00e9 goes back to his staple, canja, \u201calong with warm lemon tea with manuka honey\u201d. He reiterates that \u201chydration is absolutely essential\u201d.<\/p>\n
A bowl of comfort<\/p>\n
\u201cFlu knocks you out,\u201d says Khan, \u201cso I always want khichdi, the ultimate comfort food. It\u2019s gentle, nourishing and easy to digest. Made with rice, moong dal [mung beans], a little turmeric and a touch of ghee, it gives your body the fuel it needs without overwhelming the system. It\u2019s soft, warm and full of love. Wash half a cup of rice and half a cup of moong dal. In a heavy pan, combine with four cups of water, half a teaspoon of turmeric and a pinch of salt. Simmer until the grains soften and break down to a porridge-like consistency. In a small pan, heat one teaspoon of ghee, and add half a teaspoon cumin seeds and a little grated ginger. Stir into the khichdi and serve warm.\u201d<\/p>\n
Strength-building suppers<\/p>\n
Once you\u2019re ready to eat, it\u2019s time to get your strength back. Medlin knocks up \u201ca pasta bake with plenty of veg and some protein such as chicken or cheese, which means you have something to reheat easily when you start to have an appetite again. The more veg, the better, as different vegetables have different benefits in terms of vitamins and antioxidants\u201d. For Eccles, it\u2019s all about \u201cfoods to build me up, such as porridge and tasty meat stews with lamb or beef, and plenty of vegetables such as carrots, onions or potatoes\u201d.<\/p>\n
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Have a tummy bug? Focus on fluids before food. Illustration: iStock When you have … a tummy bugNil by mouth, then bland<\/p>\n
Tew has nothing at first as \u201cthe stomach can need a break. Then I build it up slowly, eating drier, plainer foods such as crackers\u201d. She adds that it\u2019s worth avoiding dairy for a few days, \u201cas it can make you feel more nauseous and sometimes the body can struggle more with it after a bug\u201d.<\/p>\n
Brews to soothe<\/p>\n
Similarly, Macciochi stops eating and focuses on fluids at first, \u201ccooled ginger tea or plain water with a pinch of sea salt and a splash of apple cider vinegar\u201d. Dr Emily Leeming, a scientist, dietitian and author of Genius Gut, agrees that \u201cstaying hydrated is important, so I\u2019ll sip water or herbal teas. If I\u2019m feeling nauseous, ginger tea can help to settle the stomach\u201d. While for Khan, \u201cthe only thing I trust is ajwain [carom seed] tea, or sometimes saunf [fennel seed] tea. Both seeds are used in Ayurveda [an Indian holistic system of medicine] for digestion. For either tea, boil a teaspoon of the seeds in one and a half cups of water for five minutes, strain and sip slowly while still warm\u201d.<\/p>\n
Nibble cautiously<\/p>\n
Once over the worst, Leeming says: \u201cI tend to focus on eating very plain foods such as toast, rice or bananas, a little but often. They\u2019re gentle on the gut, give some energy without being too heavy and provide some nutrition to help support your body on the mend.\u201d Medlin also keeps it bland with \u201ctoast, oatcakes, rice cakes and fruit pur\u00e9es \u2013 any fruit will do\u201d. For Khan, \u201conce things settle a bit, I eat some plain rice with yoghurt, but no spices. It\u2019s about letting the healing happen gently\u201d.<\/p>\n
Restore your microbiome<\/p>\n
\u201cOnce I\u2019m up and about again, over the course of a day or so, I start adding back in foods for my gut microbiome,\u201d says Leeming. \u201cLive yoghurt or kefir and fibre-rich foods such as oats and stewed apples can be a gentle start, working up to adding in a range of different-coloured fruit and veg, whole grains and a handful of nuts and seeds.\u201d Medlin also aims to recover gut health by \u201cgetting plenty of plants back into my diet; soups and smoothies can feel like an easier way to do this\u201d.<\/p>\n
When you have … a splitting headacheMagnesium-rich morsels<\/p>\n
\u201cCluster-headache patients are typically unable to eat during an attack \u2013 it would be akin to asking what I\u2019d like to eat when a hot steel rod is being driven into my eyeball,\u201d says Tom Zeller jnr, author of The Headache. \u201cThat said, during a period when the attacks are coming, but between individual headaches, I gravitate toward green vegetables \u2013 particularly spinach \u2013 peanuts, bran cereals and other foods rich in magnesium, which some evidence suggests might be helpful in reducing attacks. That\u2019s not to suggest supplementation with magnesium is a cure, but any potential port in a storm, as they say.\u201d<\/p>\n
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Feeling run down? Have some spices on hand. Illustration: iStock When you have … general lurgyPut fire in your belly<\/p>\n
When feeling generally run down, chef Anna Jones\u2019s cure-all \u201cfire honey\u201d comes into its own. \u201cIt\u2019s pleasing, bright-orange sunshine in a jar,\u201d she says. \u201cPeel the zest of a lemon and an orange, finely chop a red chilli and 50g ginger, add the lot to half a pot of good-quality, runny honey. Grate 30g of fresh turmeric into the honey (or a tablespoon of ground turmeric) and mix. It can sit in your fridge for up to two weeks and see you through the whole winter.\u201d When you need a boost, \u201cpop a tablespoon in a mug and top it up with hot water. You could add an extra slice of lemon or orange, too\u201d.<\/p>\n
Spice up your life<\/p>\n
Miers keeps a spicy remedy on hand all winter. \u201cI make a fire cider and put it in the fridge,\u201d she says. \u201cIt\u2019s a simple ferment I learned about in Mexico, which helps gut health and is deliciously thirst-quenching. Essentially, you flavour vinegar with ginger, chilli and your favourite seasonings \u2013 I love rosemary and star anise \u2013 then sweeten with honey or agave, and add sparkling water. For one 400ml jar, finely slice two jalape\u00f1o chillies, a thumb-sized piece of ginger and another of fresh turmeric (optional). Place in a sterilised jar with two rosemary sprigs, a cinnamon stick, two tablespoons of honey, the zest and juice of an orange, and 350ml of apple cider vinegar. Leave in the fridge for at least a week \u2013 the health benefits peak after three weeks \u2013 and the vinegar will last for six months in the fridge.\u201d <\/p>\n
And once you\u2019re feeling better …<\/p>\n
Once on the road to recovery, Macciochi focuses on \u201crebuilding strength and supporting my gut \u2013 think slow-cooked stews, fermented foods such as sauerkraut or kefir, and plenty of colourful plants\u201d. Jos\u00e9 takes a similar approach. \u201cI return to a balanced diet with a good amount of protein (for example, eggs) to support healing. If antibiotics are needed, I bring in probiotic foods such as natural yoghurt or kefir to help restore gut balance.\u201d Tew, meanwhile, picks soups. \u201cI make a vegetable and lentil soup, but if you\u2019ve had the flu you aren\u2019t likely to have the energy to make soup, a shop\u2011bought one would be fine,\u201d she says.<\/p>\n
When you have … a hangoverJuice, water \u2013 then a fridge raid!<\/p>\n
When the malady is more self-induced, Miers first loads up on vitamin-rich liquids. \u201cCelery, parsley and apple is the green juice of choice in Mexico, and it always makes me feel better. They add cactus and pineapple \u2013 local ingredients over there \u2013 but I sub in ginger for some fire and oomph. Then it\u2019s lots of water, a good strong coffee and, when I can face it, grilled sourdough with a fried egg, crispy chickpeas, a few leaves, a grating of good cheese, and chilli oil normally does the trick \u2013 and whatever other delicious things I have in the fridge.\u201d – Gua\u2013dian<\/p>\n","protected":false},"excerpt":{"rendered":"When you have … a hacking coughHydrate with teas For Dr Ricardo Jos\u00e9, consultant in respiratory medicine, hydration…\n","protected":false},"author":2,"featured_media":217781,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[235,8447,26579,59,102,5489,56,54,55],"class_list":{"0":"post-217780","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-health","8":"tag-alcohol","9":"tag-flu","10":"tag-for-you","11":"tag-gb","12":"tag-health","13":"tag-health-wellness","14":"tag-uk","15":"tag-united-kingdom","16":"tag-unitedkingdom"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/217780","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/comments?post=217780"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/posts\/217780\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media\/217781"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/media?parent=217780"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/categories?post=217780"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/uk\/wp-json\/wp\/v2\/tags?post=217780"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}