India is witnessing a spurt in cases of influenza caused by the H3N2 virus, which is highly contagious. In 2023, India is likely to see a total of 3,038 lab-confirmed cases of different subtypes of influenza, including H3N2, according to the latest data available on IDSP-IHIP (Integrated Health Information Platform) till March 9. As per the data shared by the Health Ministry, from January 2 to March 5, 451 cases of H3N2 have been reported in the country. India also recorded its first two deaths due to seasonal influenza subtype H3N2, one each in Karnataka and Haryana. Respiratory disease, the virus is spread by infected droplets. In an advisory issued by the Indian Council of Medical Research (ICMR) last week, it urged people to wash hands with soap and water, wear a mask and avoid crowded places if symptoms appear, and during sneezing and coughing Cover your mouth and nose.
Fighting H3N2 Flu: Nutrition Is Key
Prachi Jain, HOD, Nutrition & Dietetics, CK Birla Hospital, Gurugram, shares, The three important Ms to come to deal with flu – Mask, Medicines and Food “To fight any infection and flu, our immunity and immunity system plays a role. Important role in fighting foreign body or infection. Good and adequate nutrition is important to strengthen our immune system.” While gaining strong immunity is a lifelong process dictated by a good lifestyle, it is important to pay attention to your diet when you have the flu.
H3N2 Influenza: Foods to Eat When You Have the Flu
Prachi Jain shares a list of food to include when you are sick:
1. A plate of Indian food consisting of all the food groups in proper proportion i.e. a healthy and balanced diet.
2. Eat enough protein – at least 0.8 to 1 gram per kg of body weight. If there is any deficiency, the protein intake can be increased to 1.2 to 1.5 grams after consulting a nutritionist/doctor. Proteins help build muscle, maintain and repair body tissues, aid in healing and speed up the recovery process. You can include milk and milk products, paneer, soya, tofu, pulses, nuts and boiled eggs in proteins.
3. Vitamins and Minerals – Include fresh seasonal fruits and vegetables after washing them properly as they are rich in antioxidants.
You can boost your immune system by including these nutrients:
Vitamin A – Carrots, Sweet Potatoes, Papayas, Apricots
Vitamin C – All citrus fruits like lemon, amla, tomato, orange, sweet lime etc.
Vitamin E – Sunflower seeds, safflower seeds, almonds and pistachios
Vitamin D – fortified milk and milk products, mushrooms, eggs, fish
Zinc and Selenium – Seeds like chia seeds, pumpkin seeds, sunflower seeds, whole pulses, whole grains, black sesame seeds, eggs, fish
4. Include probiotics and pre-biotics like yogurt, curd and fermented foods
5. Indian Herbs and Spices – These have anti-inflammatory, anti-microbial and anti-bacterial properties. Include basil, dry ginger, lemongrass, garlic, turmeric, black pepper, coriander etc. in your diet.
6. Omega 3 – Omega 6 – Include nuts and seeds like almonds, walnuts, chia seeds, flax seeds, pumpkin seeds and sunflower seeds.
7. Hydration – Stay hydrated by including coconut water, lemon water, fresh homemade soups, buttermilk and green tea. Maintain fluid intake of 2- 2.5 liters on a daily basis.
Also read: H3N2 Influenza: India in grip of virus, check symptoms and get treated
food to avoid when you have the flu
Prachi Jain shared a list of food to avoid when you have flu:
1. Avoid carbonated drinks, cold drinks, squash etc.
2. Avoid roadside, raw, stale food to avoid infection
3. Avoid eating fried food
4. Avoid bakery food items, flour containing junk food like pizza, pasta, burger and fries
5. Avoid processed foods like cheese and mayonnaise
6. Abstain from alcohol
7. Quit smoking and tobacco