The common saying “starve a cold, feed a fever” has been a popular piece of advice for generations. However, modern scientific understanding offers a more nuanced perspective on what the body truly needs when fighting a common cold. This article explores the validity of this traditional advice and provides current recommendations based on scientific evidence.
Debunking the Myth
The notion of “starving a cold” is not supported by scientific evidence and can hinder recovery. When the body battles an infection, it requires substantial energy and nutrients to fuel the immune system. Restricting food intake can weaken the body’s defenses, potentially prolonging the illness. This traditional belief does not align with how the body responds to viral invaders.
A study in the Netherlands observed that food consumption correlated with increased production of gamma interferon, a cytokine that stimulates immune cells to combat viral infections like the common cold. In contrast, food deprivation was linked to an increase in interleukin-4, involved in responses to bacterial infections often associated with fever. Therefore, giving your body the fuel it needs is important for a swift and effective immune response.
The Body’s Needs During Illness
The immune system demands significant energy to mount an effective defense against cold viruses. When a virus enters the body, immune cells like white blood cells are activated to identify and eliminate the threat. This process increases the body’s metabolic rate, requiring more calories and nutrients for optimal function. The familiar symptoms of a cold, such as a runny nose, cough, and congestion, are often signs of the immune system actively fighting the infection, rather than direct damage from the virus itself.
Hydration is equally important when you have a cold, as symptoms can lead to fluid loss. A runny nose, sweating (especially with a low-grade fever), and increased mucus production all contribute to dehydration. Insufficient fluid intake can worsen symptoms like fatigue, headaches, and congestion, and can also thicken mucus, making it more difficult to clear. Adequate fluid levels are necessary for regulating body temperature, delivering nutrients to cells, and maintaining overall organ function.
Recommended Foods and Fluids
Focusing on easily digestible, nutrient-dense foods supports the body during a cold. Broths and soups, particularly chicken soup, are excellent choices as they provide hydration, electrolytes, and protein. The warm steam from soups can also help alleviate congestion and soothe a sore throat.
Incorporating a variety of fruits and vegetables can supply essential vitamins and antioxidants. Citrus fruits like oranges and grapefruits, along with berries, are rich in Vitamin C, which supports immune function. Leafy greens such as spinach and kale offer a spectrum of vitamins and minerals. Easily digestible options like bananas and oatmeal provide energy and are gentle on the digestive system.
Drink plenty of water throughout the day to maintain hydration. Herbal teas, such as chamomile or ginger tea, can provide warmth and help with congestion and inflammation. If there is significant fluid loss, diluted electrolyte beverages can help restore fluid balance. Avoid caffeinated beverages and highly sugary drinks, as these can contribute to dehydration.