ISLAMABAD, Nov 12 (Wealth Pakistan): Health experts say that eating nutritious foods and staying hydrated before and after a flu vaccination can make the experience smoother and help the body recover faster.
According to the Centers for Disease Control and Prevention (CDC) and other health authorities, getting a flu shot every year — typically in autumn and winter — remains the best protection against influenza and its complications.
Before the Flu Shot: Hydrate and Eat Light
Flu vaccines are safe and effective, though mild side effects such as a low-grade fever, muscle pain, or fatigue may occur. Nutrition experts recommend proper hydration and light, balanced snacks to help reduce dizziness and nausea.
Preventive cardiology dietitian Michelle Routhenstein advises drinking water or herbal tea and having a light snack before vaccination. “A banana with nut butter or yogurt with oats keeps blood sugar stable and helps prevent lightheadedness,” she explained.
Şebnem Ünlüişler, a genetic engineer and longevity specialist at the London Regenerative Institute, said stabilizing blood sugar and staying hydrated can prevent faintness. “Even mild dehydration can increase dizziness,” she noted, recommending water or an electrolyte drink before the jab.
After the Flu Shot: Eat Balanced and Anti-Inflammatory Foods
After vaccination, experts suggest a nutrient-rich meal to support the immune system as it forms antibodies.
Nutritional therapist Elena Rolt said that the body goes through mild inflammation and oxidative stress while building immunity, making balanced nutrition essential. “Protein aids antibody production, beta-glucans from mushrooms boost immune response, probiotics support gut health, and vitamin C reduces oxidative stress,” she explained.
Rolt recommended chicken broth with garlic, onions, leafy greens, and mushrooms, paired with berry-based drinks such as cranberry or sea buckthorn tea with honey. “This combination supports recovery and reduces mild side effects,” she said.
Ünlüişler added that turmeric and oily fish rich in omega-3s help manage inflammation without interfering with immune function. “Lean meats, legumes, and tofu supply amino acids needed for antibody production,” she added.
Stay Hydrated to Support Recovery
Hydration is just as important after a flu shot as before it. Rolt said that water, herbal teas, or broths help regulate body temperature and keep nutrients circulating. “Staying hydrated may reduce side effects like headache, fatigue, and muscle soreness,” she noted.
Ünlüişler added that fluids assist the immune system by maintaining temperature and easing post-vaccine symptoms. “Combining hydration, balanced nutrition, and anti-inflammatory foods creates the best internal environment for the immune system to build protection,” she said.
Healthy Eating Throughout Flu Season
Experts also stress that maintaining a healthy diet during flu season helps boost immunity. Routhenstein recommended foods rich in zinc, selenium, and vitamins A, C, and E.
She said that complementing vaccination with nutrient-dense foods lowers the risk of infection and supports faster recovery if illness occurs.
This news was originally published by Medical News Today.