Coughing? High fever? Cold? Breathing issues? Chances are you have been gripped by H3N2, especially if you live near Delhi-NCR. You must have even heard your doctor say, “This is viral season.” People who have been keeping up with the news know that 69% of households in the National Capital Region have been affected by flu, with 50-70% households complaining of at least one member reporting symptoms of flu.
The reason behind this outbreak? The post-monsoon waterlogging, outdoor strolls, and fluctuating temperatures are the leading causes, not to mention that viral infections like these are communicable. Hence, if a friend, colleague, or family member has it, your chances of suffering from it also increase unless you practice caution, wear masks in public places, and maintain a safe distance from the patient. Slurrp connected with Dr Archana Batra, a dietician and certified diabetes educator, to help you understand how your food choices play a crucial role in this viral season.
H3N2 Outbreak: Foods To Avoid
Speaking about the H3N2 outbreak in Delhi-NCR, Dr Archana Batra said, “During a viral infection, the body is in a state of inflammation. Certain foods can exacerbate this and hinder your immune system's function.“ She suggested avoiding certain foods like processed food and refined sugar because it’s like adding fuel to the fire. Sweets, packaged snacks, sugary drinks, and baked goods can suppress the response of your immune system.
Similarly, heavy dishes, oily foods, and fried items are difficult to digest and can put a strain on your system. This would rather divert your body’s energy from healing and fighting the infection to digest complex carbohydrates. In such a situation, dairy products can increase mucus production and phlegm, both of which can worsen respiratory issues, especially if you suffer from a persistent cough. She said that while some spices, when added in moderation, can be beneficial, spicy food can lead to digestive discomfort and a sore throat.
Difficulty In Breathing? Here Is What You Should Eat
If you are experiencing difficulty in breathing or a persistent cough, the first step is to consult a physician or pulmonary specialist, but when it comes to healing and nourishment, you have to go an extra mile than just resting and gulping down medicines. Since H3N2 is showing worse symptoms among people with existing respiratory issues, children, and elders, it will be better if caretakers offer them warming soups and stews. The hydrating broths can soothe the throat and help to break the congestion.
According to Dr Archana Batra, “Ginger, mint, and tulsi teas can help soothe the throat and provide a feeling of relief.” Patients can also indulge in steamed vegetables, lightly seasoned, because they are easy to digest and packed with nutrients that can bring down the inflammation. Similarly, foods rich in omega-3 fatty acids, like walnuts, flaxseeds, and fish, can work wonders for inflammation and recovery from viral infection.
Seasonal Produce = Immunity Booster
One of the primary issues in North India right now is getting hands on fresh produce. Due to incessant rain, crops have been destroyed, and the seasonal vegetables and fruits are limited in the farmer’s market. You can get your hands on items available throughout the year, but they are not as nutritious as the ones that are cultivated for this time of the year. Dr Archana Batra suggests including garlic, ginger, pepper, turmeric, and cloves while cooking. They have anti-inflammatory and antimicrobial properties.
In this season, you should also consume more millet because it is easy on the digestive system, and lentils and legumes are rich sources of protein. When it comes to vegetables, picky root veggies like beetroot and potatoes, or the ones grown above the ground like bottle gourd, ridge gourd, brinjal, etc. they have a lower chance of carrying germs. Seasonal fruits that must be a part of the diet are pears, jamun, pomegranate, papaya, and apples. They are rich in antioxidants and boost immunity.
Meal Plans For H3N2 Patients
In the recovery phase, your diet plays a role in not just nourishing your body but also helping you find relief from the symptoms. Dr Archana Batra suggests to patients, “Focus on small, frequent, and easily digestible meals to keep energy levels stable without overwhelming your system.” You can follow a meal plan with breakfast, including ragi or oats porridge. For lunch or dinner, you can have khichdi made with moong dal and seasonal vegetables, and snacks should include herbal tea, vegetable broth, or a ripe banana. While you are keeping up with your diet, you should keep yourself hydrated with ginger tea, warm water, and clear soups.
Dr Archana Batra says, “Both the monsoon season and a viral infection can weaken your ‘digestive fire’ as humidity slows down the metabolism, making it harder for your body to process heavy, oily, and fried foods. Consuming them can lead to indigestion, bloating, and a general feeling of lethargy, diverting your body's energy away from recovery. Sticking to light, home-cooked, and simple meals is the best strategy to keep your digestion strong and your immunity robust.”