Fighting Colds and Flu with Exercise and Nutrition

by Sara Baker, MS, CSCS

As colder weather approaches for most of the country, colds and flu will become more common.  Though there was a fear last winter of a “twindemic” with COVID and the flu hitting at the same time, the flu season was almost completely eliminated due to offices, most schools, and large indoor spaces being closed as well as frequent mask wearing. 

However, as workplaces, gyms and other larger indoor spaces continue to open, this cold and flu season will likely be worse than last year.  Avoiding people who are sick and washing your hands frequently, are still your number one defenses against colds and flu, but exercise and good nutrition can act as strong medicine as well. 

Though winter often means comfort foods and staying inside more, regular exercise and an overall good quality diet boosts our immune system, so staying consistent with both exercise and diet throughout the the colder months are important.  Read below for answers to a few common questions regarding exercise and diet during cold and flu season.  

Should I exercise when I have a cold? 

The general rule of thumb is if your symptoms are above your neck (runny nose, sneezing, small amount of congestion etc.) then moderate exercise is ok and might even make you feel better.  If your symptoms are below the neck such as chest congestion, chills, fever or muscle aches it is better to rest. 

What type of exercise should I do when feeling slightly sick?

This is going to be a personal preference.  Some might prefer a walk in the sunshine, while others might want to lift some weights.  The flow of yoga might feel good to some, but maybe tricky for others who are a bit congested which is likely to impact balance.  The most important thing is to listen to your body and keep the exercise moderate. 

Don’t worry about doing the ‘right’ kind of exercise. Remember, all movement counts and even short 10 minute bouts of exercise can improve and maintain health.  Even when it is cold out, getting out in the sunshine helps our body produce vitamin D, an important vitamin to help with immunity. 

What foods are best to eat to strengthen my immune system? 

There is not a specific diet you need to follow to keep your immune system strong but instead focus on a mostly plant-based diet with plenty of healthy fats and whole grains.  Focusing on vegetables and fruits will supply your body with natural vitamins, minerals and antioxidants, all important for health and fighting inflammation.  Try to limit processed foods, high sugar foods and alcohol. 

The following nutrients play a role in the immune system so try to incorporate a wide variety of foods to consume these germ fighters. 

• Beta Carotene is found in plant foods, such as sweet potatoes, spinach, carrots, mango, broccoli and tomatoes.
• Vitamin C-rich foods include citrus fruits, berries, melons, tomatoes, bell peppers and broccoli.
• Vitamin D is found in fatty fish and eggs. Milk and 100% juices that are fortified with vitamin D also are sources of this important nutrient.
• Zinc tends to be better absorbed from animal sources such as beef and seafood, but also is in vegetarian sources such as wheat germ, beans, nuts and tofu.
• Probiotics are “good” bacteria that promote health. They can be found in cultured dairy products such as yogurt and in fermented foods such as kimchi.
• Protein comes from both animal and plant-based sources, such as milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans and lentils.

What foods should I eat when I am sick?

Similar to foods that strengthen your immune system, focus on whole foods with plenty of fruits and vegetables.   Often, our appetite wanes when we are not feeling well and a large plate of vegetables might not sound appealing.  Try different preparations of food to make sure you are consuming adequate nutrients.   Soups and smoothies are a great way to get in plenty of vitamins and minerals when struggling with a lack of appetite.   Soups and other water based foods such as fruits are also important to consume while sick to help us keep hydrated.  Herbal teas can also help with hydration and some can help with sore throats and nausea. 

Avoid foods that increase inflammation in our bodies.  These include highly processed meats, most packaged foods, foods laden with sugars and alcohol. 

Colds and flus cannot necessarily be prevented or completely avoided but by taking care of your  body with consistent exercise and good nutrition, you can help your immune system stay strong. 

Resources:

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20058494

https://health.clevelandclinic.org/eat-not-fight-colds-flu/

https://pubmed.ncbi.nlm.nih.gov/12696983/

https://www.eatright.org/health/wellness/preventing-illness/how-to-keep-your-immune-system-healthy