The Misguided Myth: Why Not to 'Starve a Fever'
For centuries, the saying “feed a cold, starve a fever” guided how people approached illness. This advice, however, is a dangerous myth, especially with an inflammatory illness like COVID-19. While your appetite may decrease naturally due to the body's inflammatory response, deliberately restricting calories can be harmful. A strong immune response demands a lot of energy and specific nutrients to fight infection and repair damaged tissues. Denying your body this fuel can lead to malnutrition and delay recovery. Instead of eating less, the goal is to eat smarter, focusing on the right types of food and prioritizing consistent intake, even if in smaller quantities.
The Importance of Eating and Hydrating During COVID-19
During an infection like COVID-19, your body works overtime. This increased metabolic activity means you need more calories and extra protein to support your immune system and repair cells and tissues. This is true even if you are bedridden and less active. Neglecting nutrition can cause your body to break down muscle for energy, leading to weakness and a longer recovery period.
Equally important is hydration. A fever increases fluid loss through sweat, and other symptoms like vomiting or diarrhea (present in up to one-third of COVID patients) can also cause dehydration. Dehydration can exacerbate symptoms like fatigue and headaches. Drinking enough fluids is vital for regulating body temperature, transporting nutrients, and flushing out waste products.
Strategies for Eating When You Have a Low Appetite
When your sense of taste and smell is altered, or you simply have no appetite, eating can feel like a chore. The key is to shift your mindset from large, traditional meals to small, frequent, and nutrient-dense options. Here are some strategies:
- Eat Small, Frequent Meals: Instead of three large meals, try eating smaller portions every 2-3 hours. This is less overwhelming for your stomach and can help you maintain a steady intake of calories and nutrients throughout the day.
- Choose Nutrient-Dense Foods: Prioritize foods that pack a lot of nutritional punch into a small serving. Options like smoothies, soups, and yogurt are great for this.
- Stay Hydrated: Keep a water bottle or a pitcher of fluids constantly by your bed or where you are resting. Sip throughout the day. Set an alarm to remind yourself to drink if you need to.
- Focus on Bland, Easy-to-Digest Foods: If you are experiencing stomach upset, bland foods like toast, rice, bananas, and applesauce (the BRAT diet) are easy on the digestive system.
- Don't Stress: If you miss a meal, don't worry. Just get back on track with your next small portion. The goal is consistent support, not perfection.
Recommended Food and Fluid Choices
- Hydrating Fluids: Water, clear broths, herbal teas (such as ginger or peppermint), oral rehydration solutions, and coconut water can help replenish fluids and electrolytes.
- Protein Sources: Lean poultry (like chicken soup), eggs, and yogurt provide vital protein for muscle repair.
- Easy-to-Digest Carbohydrates: Oatmeal, rice, toast, and mashed potatoes can provide necessary energy when solid food is difficult.
- Smoothies: A great way to get multiple nutrients into one easy-to-consume drink. Blend fruits, leafy greens, a protein source (like yogurt or protein powder), and a liquid base.
- Fruits and Vegetables: Soft fruits like bananas, melons, and berries, along with cooked vegetables like carrots and spinach, provide essential vitamins and antioxidants.
Comparison Table: Best vs. Worst Foods When Sick with COVID
| Type of Food | Best Choices for COVID Recovery | Worst Choices (Limit or Avoid) | Why? |
|---|---|---|---|
| Carbohydrates | Oatmeal, rice, toast, pasta, mashed potatoes | Heavy, greasy fried foods, sugary snacks, refined carbs | Easily digested energy vs. inflammatory and gut-irritating foods |
| Proteins | Lean poultry (chicken soup), eggs, plain yogurt, fish | Fatty red meat, processed meats | Supplies building blocks for immune cells and repair vs. can increase inflammation |
| Fruits & Veggies | Cooked spinach, carrots, bananas, cantaloupe, berries | Strong-flavored or raw vegetables (e.g., cabbage, radishes), spicy peppers | Essential vitamins and antioxidants vs. potentially irritating stomach and sore throat |
| Fluids | Water, herbal tea, broths, electrolyte drinks | Alcohol, caffeine (coffee), sugary juices | Hydrates and soothes vs. dehydrates and can cause inflammation |
The Role of Key Nutrients
Focusing on specific nutrients can give your immune system an extra edge. Protein is fundamental for building and repairing tissues, and the amino acids it provides are used by the immune system to create new proteins. Vitamins C, D, and Zinc are also critical. Vitamin C supports white blood cell production, while vitamin D helps regulate the immune system. Zinc is necessary for wound healing and immune function. Ensuring your diet includes sources of these, or discussing appropriate supplementation with a healthcare provider, can support your body's fight against the virus.
Conclusion: Nourish Your Body, Support Your Recovery
Ultimately, the answer to "is it better to eat more or less when you have COVID?" is to focus on nourishment over quantity, eating regularly even with a low appetite. The goal is to provide your body with the fuel and nutrients it needs to fight the infection effectively and recover as quickly as possible. Stay well-hydrated, choose easy-to-digest, nutrient-dense foods, and listen to your body's specific needs. For more details on nutritional strategies during illness, consult resources like those from the National Institutes of Health.
Remember, your body is working hard to heal, and good nutrition is a critical ally in that process. By making mindful food choices and prioritizing hydration, you can significantly aid your journey back to full health.
