How to Nourish Your Body When You Are Sick
THE NATURAL PANTRY | REAL FOOD BUILDS REAL HEALTH
HOW TO NOURISH YOUR BODY WHEN YOU ARE SICK
The Cause, The Effect, and Simple Steps to Support Recovery. THE CAUSE THE EFFECT AND SIMPLE STEPS TO SUPPORT RECOVERY
When someone in the house starts feeling sick; these are the questions I get asked most: What should I make? Which supplement should I reach for? How much rest is enough?
As a mama and a nutritional therapy practitioner, I want caring for your family to feel more manageable. Start with nutritious food you can tolerate, fluids/electrolytes within reach, and give yourself permission to rest.
The cause:
Your body is responding to an infection
Your immune system uses a coordinated effort of cells, tissues, and organs to respond to germs. It kicks into gear to help fight what's trying to invade your body. Whole food diet helps that system function. Vitamins C & D and zinc are among the nutrients that help the immune system fight, but taking extra does not automatically mean a stronger response.
The effect:
Eating and caring for yourself can feel harder
A sore throat can make a normal meal miserable. A stuffy nose may interfere with sleep. Throw in caring for children, even deciding what to serve can feel like another job. I encourage clients to keep the meals simple for a few days.
Steps you can take to make nourishment easier
1 Build meals around soups and stews
Warm chicken and vegetable soup, beef stew, or a creamy vegetable soup can be easier to manage when your appetite is low.
Make them with meat stock or bone broth, tender vegetables, and a protein such as shredded chicken or slow-cooked beef.
Choose gluten-free ingredients and skip added sugar.
For a simple chicken soup, simmer chopped carrots, celery, and zucchini in butter and stock, then add cooked shredded chicken. Season to taste.
For a thicker vegetable soup, blend cooked cauliflower into the broth before adding the chicken. Keep portions small and offer more when it sounds appealing.
2 Keep broth and fluids close by
Sip warm meat stock or bone broth between meals if it appeals. As your appetite returns, add meat and vegetables to make it more substantial. Broth alone is not a complete meal but it does support your blood sugar because its packed with protein and fat.
3 Include fermented foods if you tolerate them
Try a small serving of sauerkraut or another lacto-fermented vegetable alongside a meal, or plain unsweetened yogurt or kefir made from pasteurized milk. It's great probiotics and helps your gut.
4 Leave added sugar and gluten out of this menu
For this Natural Pantry menu, choose whole foods instead of sweetened drinks, candy, pastries, or packaged snack foods.
Check broth, seasoning blends, sauces, and prepared soups for added sugar and gluten-containing ingredients as well as fillers.
Use blended vegetables, coconut milk/cream, or coconut flour to thicken soup rather than wheat flour.
Fruit can stay on the menu but limited. If you consume fruit make sure you pair it with a fat to keep your blood sugar in balance.
Remember do the best you can and most importantly don't feel guilty about what you feed yourself. You're doing the best you can to manage not feeling well.
5 Make room for rest and easy preparation
Freeze individual portions of soup when you feel well. This is something I do before I know the sick season is coming. I do a few batch meals so I can easily pull them out of the freezer.
Keep plain frozen vegetables and a broth you like on hand.
Its ok to ask for help. Ask someone to bring a meal or maybe handle an errand so you can rest.
Supplements to consider
Food comes first. However, supplementation is definitely a game changer to help with symptoms. Here are the supplements I keep on hand.
Note - these are a list of supplements. This is not a list of recommendation to take all at once. Each supplement supports different symptoms. If you would like an individual supplement support plan please reach out to me here.
Shop the Natural Pantry supplement collection:
A multivitamin and mineral formula marketed for daily immune system support.*
Shop Immuplex https://www.standardprocess.com/store/mynaturalpantry/products/immuplex?variantProductId=4940
A formula marketed for targeted support of a healthy immune response.*
Shop Congaplex — https://www.standardprocess.com/store/mynaturalpantry/products/congaplex?variantProductId=2915
A vitamin C product marketed to support immune function, skin, connective tissue, and bone health.*
A zinc supplement marketed to support normal immune function.* It is not interchangeable with the zinc lozenges studied for colds.
Shop Zinc Chelate — https://www.standardprocess.com/store/mynaturalpantry/products/zinc-chelate?variantProductId=8357
Provides vitamins A and D and DHA. Review total vitamin A and D intake before combining it with a multivitamin or other supplements.
Shop Cod Liver Oil — https://www.standardprocess.com/store/mynaturalpantry/products/cod-liver-oil?variantProductId=2685
A mineral product for calcium support.* Consider it when there is a nutritional reason to supplement; it is not a treatment for fever or viral infections.
Shop Calcium Lactate —https://www.standardprocess.com/store/mynaturalpantry/products/calcium-lactate
Marketed for healthy adrenal function and occasional stress support.* It is not a treatment for infection-related fatigue.
A formula containing bovine thymus extract. Discuss whether this product fits your individual plan.
Shop Thymex — https://www.standardprocess.com/store/mynaturalpantry/products/thymex?variantProductId=7925
An herbal formula marketed for healthy immune function and upper respiratory tract support.*
Shop Echinacea Premium by MediHerb — https://www.standardprocess.com/store/mynaturalpantry/products/echinacea-premium
An herbal blend marketed for short-term immune support.*
Shop Andrographis Complex by MediHerb — https://www.standardprocess.com/store/mynaturalpantry/products/andrographis-complex
An herbal spray marketed to support healthy throat tissue and mucous membranes.*
Shop Herbal Throat Spray Phytosynergist by MediHerb — https://www.standardprocess.com/store/mynaturalpantry/products/herbal-throat-spray-phytosynergist
*These products are not intended to diagnose, treat, cure, or prevent any disease.
A place to begin today
Choose one easy meal and let someone know what help you need.
Caring for yourself belongs on the list, too.
If you would like support making everyday nourishment feel more manageable for your family, book a nutritional therapy consultation with me.
We can look at your food patterns and where individualized support may be helpful.
With Blessings,
Dominique
The Natural Pantry
This article provides general education and does not replace diagnosis, treatment, or individualized medical advice. *I earn income from qualifying purchases made through my shop links.
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