health, nutrition

Foods to reach for when you’re sick


The dreaded Winter cold has become not so much an ‘if I will catch it’ but a ‘when I will catch it’ unwanted Christmas tradition that sneaks up on the best of us, no matter how hard you try to avoid those people coughing and sneezing on the commute to work. The increased stress levels and work loads many of us experience  over the Christmas period can lead to unhealthy eating habits and a weakened immune system. At times when you’re feeling unwell or run down, paracetamol may provide a quick remedy but it’s not great for our long term health. The good news is, the secret to a healthy immune system, and fighting of the dreaded Winter bug can be found in the kitchen in a whole indulgence of great tasting food. We’ve rounded up the best of the natural food recipes in this blog post for you try.


Flu remedy : Reach for Sweet potato soup 

Perfect now the weather has descended in to a Winter chill, sweet  potato soup is a great dish to come home to and curl up from the cold. Inexpensive and packed with vitamins A, C, D and B6 it will provide a much needed boost for your immune system, and won’t aggravate a sore throat. The vitamin D found in sweet potatoes is also critical for your overall health this time of year as it primarily made in our bodies from sunlight. It also plays an in important role in our energy levels and moods and helps to build healthy bones, heart and skin.

saladMulti vitamin : Reach for green salads 

If you’re looking to sustain long term health and healthy eating habits, think about reaching for green salads and smoothies. Nutrient dense, they’re full of fibre and vitamin A, and can reduce heart burn and aid in digestion.



Upset stomach : Reach for oatmeal 

The last thing you may feel like doing when you’re sick is eating, but a small bowlful of porridge can help settle your stomach, and give your body the energy it needs to get better.  A natural source of fibre, porridge supports bowl function and decrease the chance of constipation and diarrhoea.  Porridge also lowers cholesterol and aids in weight loss, as even a small bowl will release energy slowly, keeping you fuller for longer. lemon

Sore throats : Reach for Honey and lemon 

A sore throat and a cold goes together with Winter  like sunshine and sunburn. Many of us reach for a cup of hot tea or coffee to keep us going throughout the day, but try switching your regular hot drink for a honey and lemon. Packed with vitamin C, the immune modulating effect of this drink can protect you from seasonal infections, and drunk regularly can significantly reduce the number of colds and flus you get. Also great for the skin, citrus fruits are popular detoxifier, and will boost your digestive system.


Fatigue and general aches : Reach for coconut milk 

Sweet and delicious, coconut milk tastes like it might be bad for you, but its anything but. A source of important minerals needed to maintain blood volume, its a great drink to have after exercise or feeling sick. The electrolytes found in  coconut milk also helps to prevent exhaustion and muscle cramps.  If you don’t have any milk try a teaspoon of coconut oil in a cup of tea.


The Inspire team





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