Foods To Eat And Foods To Avoid For Preventing Respiratory Infections
Respiratory tract infections (RTIs) affect the areas we use to breathe, including our sinuses, throat, lungs, and airways. Respiratory infections are classified into upper respiratory infections, which affect the nose and throat, and lower respiratory infections, which involve the lungs and airways.
Understanding this difference helps in selecting the appropriate treatment. Common causes include viruses, like the common cold and flu, and bacteria, such as Streptococcus pneumonia.
These infections spread easily through the air or by touching contaminated surfaces. While most RTIs improve on their own, it's wise to see a healthcare provider if symptoms last or get worse. In this blog, we’ll discuss foods to prevent respiratory infections and foods to avoid for respiratory infections.
Know About Some Common Respiratory Infections And Their Symptoms
| Respiratory Infection | Description | Symptoms | Prevention/Treatment |
| Common Cold | The common cold is caused by various viruses and can also be contagious. It can affect anyone, especially during winter. | Mild headache, body aches, sneezing, coughing, congestion, sore throat, and a runny nose. | Stay hydrated, rest, and use over-the-counter medications for relief. |
| Pneumonia | Pneumonia can be caused by bacteria or viruses and is more serious, particularly for the elderly or those with weakened immune systems. | Fever, chills, difficulty breathing, chest pain when coughing, fatigue, and confusion in older adults. | Vaccination and good hygiene are key; antibiotics are often needed for bacterial pneumonia. |
| Influenza (Flu) | Influenza is a viral infection that spreads easily, especially in crowded places during winter. | Fever, chills, muscle aches, headaches, sore throat, fatigue, cough, and in children, vomiting and diarrhoea. | Get the annual flu vaccine, practice hand hygiene, and consider antiviral medications early on. |
| Tuberculosis (TB) | TB is caused by bacteria. It spreads through the air. It's more common in certain populations and can be serious. | A continuous cough lasting three weeks or more, chest pain, coughing up blood, night sweats, fatigue, weight loss, chills, and loss of appetite. | Early medical treatment with antibiotics is crucial, and vaccination (BCG) can help in some areas. |
| COVID-19 | COVID-19 is caused by the SARS-CoV-2 virus and spreads easily, leading to varying degrees of illness. | Fever, cough, difficulty breathing, fatigue, loss of smell or taste, nausea, vomiting, diarrhoea, and conjunctivitis. | Vaccination, wearing masks, and practicing good hygiene are essential; get tested if you have symptoms. |
If the symptoms persist and continue to worsen, please consult a healthcare professional.
There are various methods for the prevention of respiratory infections. But did you know that diet for preventing respiratory infections can be achieved through dietary modifications? A study conducted in 2020 during the pandemic stated that poor nutritional status impairs the ability of your immune system to fight back infections, particularly viruses.
Here's an insight into foods to prevent respiratory infections and foods to avoid for respiratory infections.
What To Eat With Respiratory Infection?
Eating the right foods to prevent respiratory infections also aid recovery from respiratory infections in both the upper and lower respiratory tract. Here’s a list of foods to eat for healthy lungs, along with some tips on how much to eat and their health benefits:
1. Apples: It is a famous saying that an apple a day keeps the doctor away. Eating at least one apple a day helps improve lung function, making it one of the best foods for respiratory health.
2. Turmeric: Include 1 teaspoon of turmeric in your meals or smoothies daily. Turmeric is known as one of the best foods to strengthen the respiratory system. It has excellent anti-inflammatory properties and is extremely good for promoting respiratory health.
3. Peppers: Consuming a cup of bell peppers (red, yellow, or green) can provide a significant dose of vitamin C, strengthening the respiratory system.
4. Onion: Adding half an onion to your daily diet can be beneficial. Onions have natural anti-inflammatory properties that may help prevent respiratory infections.
5. Nuts and seeds: Aim for a small handful (about 30g) of walnuts, almonds, or flax seeds daily. These are rich in omega-3 fatty acids, and help reduce inflammation and repair damaged cells due to infection.
6. Yoghurt: A healthy gut promotes overall health. Yoghurt is a probiotic and is an excellent source of probiotics that help strengthen the immune system, reduce inflammation, and prevent respiratory infections. Try to include a serving (150-200g) of plain yoghurt daily.
7. Olive Oil: Use 1-2 tablespoons of extra virgin olive oil in cooking or as a dressing. It consists of anti-inflammatory agents that provide protection against respiratory conditions.
8. Ginger: Ginger is known for its anti-inflammatory properties and is one of the best foods for respiratory health. As a natural remedy for preventing respiratory infections, it detoxifies the lungs and improves circulation, enhancing overall lung health. Incorporate 1-2 grams of fresh ginger into your diet daily.
9. Beetroot: Consuming half a medium beetroot daily boosts the immune system and prevents the chances of developing respiratory infections. Beetroots also help relax blood vessels, reduce blood pressure, and improve oxygen uptake.
10. Eggs: Eating 1-2 eggs a day provides protein essential for recovery and helps strengthen the immune system.
What Not To Eat With Respiratory Infection?
When dealing with respiratory infections, certain foods can worsen symptoms or hinder recovery. Here are 10 foods to avoid:
1. Sweets: Foods high in sugar, such as cakes, ice creams, and sugary drinks, can suppress immune function and increase inflammation, raising the risk of infections.
2. Fried foods: While not all fried foods are equally harmful, they often contain unhealthy fats that can lead to inflammation, bloating, and discomfort, making it harder to breathe.
3. High-sodium foods: Excess sodium can cause fluid retention, which may worsen breathing difficulties for individuals with lung conditions. Processed and canned foods often contain high levels of sodium.
4. Caffeinated beverages: Drinks like coffee, tea, and energy drinks can interfere with certain medications and may cause restlessness or increased heart rate, which can be uncomfortable during illness.
5. Dairy products: While dairy is nutritious, it can increase mucus production in some individuals, especially those with respiratory issues like asthma. This can lead to worsened symptoms during flare-ups.
6. Processed meats: Foods like sausages, bacon, and ready-to-cook meats can promote inflammation and put stress on the lungs, potentially worsening respiratory conditions.
7. Refined flour products: Foods made from refined flour, such as white bread, pasta, cakes, and biscuits, can contribute to inflammation and poor lung health, as they often lack essential nutrients.
8. Artificial additives: Foods containing artificial preservatives and colourings may provoke allergic reactions and inflammation in sensitive individuals, impacting respiratory health.
9. Alcohol: Excessive alcohol consumption can weaken the immune system and lead to dehydration, making it harder for your body to fight off infections.
10. Spicy foods: While they can be beneficial for some, spicy foods may irritate the throat and exacerbate coughing for others, especially during respiratory infections.
Frequently Asked Questions (FAQ’s)
1. What foods clean your lungs?
Foods that help prevent respiratory diseases and support lung health include apples and leafy greens. Omega-3-rich foods like salmon reduce inflammation, while citrus fruits boost vitamin C to enhance respiratory function.
2. What foods are bad for your lungs?
Foods to avoid for lung health include processed sugars and trans fats, such as sugary snacks and fried foods, which can harm lung function. Excessive dairy may also cause mucus buildup. Opt for whole, unprocessed foods for better respiratory health
3. Which Indian food is good for the lungs?
Turmeric is excellent for lung health due to its anti-inflammatory properties. Additionally, lentils and spinach provide essential nutrients that support respiratory function.
4. What drink helps the lungs?
Warm herbal teas, especially those with ginger or peppermint, can help soothe the lungs and improve respiratory function. Additionally, staying hydrated with water supports overall lung health and mucus clearance.
Take away
You are what you eat. Healthy eating isn’t just important when you’re unwell; it should be a part of your everyday life for long-term health. Alongside the best foods to boost lung health and the foods you should avoid for respiratory infections, there are other important measures you can take.
Regularly washing your hands, maintaining personal hygiene, ensuring good sanitation, wearing face masks, practising social distancing, and getting vaccinated can all help protect you from respiratory infections. Remember, prevention is better than cure.
To support your health even further, consider consulting a dietitian. They can provide personalised advice tailored to your needs. Start making these positive changes today to keep yourself and those around you healthy!
References
- https://www.ncbi.nlm.nih.gov/books/NBK53632/#:~:text=Excerpt,rhinosinusitis%20and%20acute%20otitis%20media.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7542326/#:~:text=The%20dietary%20imbalance%20caused%20by,64%2C75%E2%80%9377).
- https://www.tandfonline.com/doi/full/10.3402/ijch.v75.29954
- https://www.sciencedirect.com/science/article/pii/S2095754816000041
Note: The information provided in this blog is intended for general knowledge. It is important to remember that it should not replace professional medical advice. If you have any concerns about respiratory infections or related symptoms, please consult a healthcare provider.
