Diet and catarrh

Can we do anything with our diet to reduce the build up of catarrh or phlegm


❄️Winter is upon us, and that means cold and flu is making its rounds.

🗣Catarrh is the build up of mucus in the airways or cavity of the body, usually affecting the nose, throat and sinuses.

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This may make you feel
🗣The need to clear your throat
- wipe your nose constantly
- Clear your nose if it’s blocked
🤕Headache
😵Reduced sense of taste or smell
🛌It may also affect your sleep making you feel tired.

Tips to help with catarrh
🚬Avoid triggers: such as allergens or smokey places
🚰Stay hydrated- Sip on plenty of fluids throughout the day.
🔥Avoid warm dry places or places with air conditioning. Try to keep the air humid to avoid irritation. Inhale steam from a bowl of hot water, you can add menthol or eucalyptus oil (adults only)
👩🏻‍⚕️Talking to a pharmacist or GP about suitable over the counter medicine such as decongestants, antihistamines or steroid nasal sprays.
🛌Raise your head up (use an extra pillow) whilst sleeping to make breathing easier and clear the mucus of your chest
🍋Drink hot lemon and honey to help relieve a sore throat
💤Get plenty of rest.

What can a dietitian do?
👩🏻‍🏫There is insufficient evidence to suggest that one food item or group of foods can help combat the symptoms of a chesty cough. As dietitians we can recommend.
-A healthy balanced diet
🍞rich in whole-grains
- vegetables
🐓lean protein sources
🐟some fish
and a little bit of healthy fats.
- Encourage more nutrient-dense foods: these are foods that are jam packed full of vitamins and minerals (vegetables)
🚰Stay hydrated
😷Struggling to eat? Try adopting a little and often approach. Introducing 6 small meals/snacks instead of 3 meals.
🍶🍵If solid foods are too much, try softer food items like cottage pie. Nourishing drinks such as homemade soups, smoothies and milkshakes
🛌💤Most importantly make sure you are getting sufficient rest

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Lindsay Benson