Over the winter months, we welcome frigid temperatures, frequent snowfalls and of course, cold and flu season”. During this time, we begin to experience a weakened immunity due to the change in weather, the lack of sunlight and shorter days.1Certain measures can be taken to avoid getting sick, such as frequent hand washing and getting the flu vaccine.2It’s also helpful to  get adequate sleep, stay hydrated and nourish our bodies with food.

Sick day management can be challenging. You may be experiencing fatigue, congestion,  and a lack of an appetite.3When we’re not feeling so well, it’s normal for our appetites to be suppressed. Our days may feel dull and dragged out and our energy levels lower than usual. During recovery from an eating disorder, this can become more challenging and requires extra attention to stay on track with recovery.4Efforts should be made in order to consume a sufficient amount of energy required for eating disorder recovery and also to recover from the cold or flu. Since hunger cues may be affected, without proper attention an individual can easily under-eat, become dehydrated and as a result prolong their sickness and regress in their recovery.5

When we are ill, our body’s defense army will work extra hard to attack the virus impairing our wellness. This is why maintaining regular eating habits and nourishing our bodies is crucial to repairing and strengthening our immune system. It can be beneficial for individuals in eating disorder recovery to practice mechanical eating during times of sickness. Eating based the clock, every 2-4 hours, will help meet energy and micronutrient needs despite feeling unwell.5Intuitive eating should be avoided as appetites tend to be suppressed during times of sickness.

Since we know that the common cold can diminish our hunger and speed up satiation, an easy way to manage our energy intake during recovery is to choose more nutrient dense foods and drink energy rich fluids5. A simple way to add extra energy to our meals and snacks is to use full fats in recipes and meals, such as rich cheeses, full fat yogurts and heavy creams. Increasing the nutrient content in beverages is highly recommended and can be accomplished by replacing water with milk, soda or fruit juices..Choosing to make soups and smoothies when we are feeling sick can also been a good choice rather than consuming heavy meals when our appetites are suppressed. Finally, staying warm and scheduling in adequate time to rest is imperative for your body to heal sufficiently.


  1. Influenza (Flu). (2018). In Center for Disease Control and Prevention. Retrieved from https://www.cdc.gov/flu/about/season/flu-season.htm
  2. Allan, G. M., Arroll, B. (2014). Prevention and treatment of the common cold: making sense of the evidence. InCanadian Medical Association journal186(3), 190-9.
  3. Influenza (Flu). (2018). In Centers for Disease Control and Prevention. Retrieved from https://www.cdc.gov/flu/about/qa/coldflu.htm
  4. Karges, C. (2016). Dealing With Sickness: Maintaining Recovery During the Holiday Season. In Eating Disorder Hope. Retrieved from https://www.eatingdisorderhope.com/blog/dealing-with-sickness-maintaining-recovery-during-the-holiday-season
  5. Leech, R. M., Worsley, A., Timperio, A., & Mcnaughton, S. A. (2015). Understanding meal patterns: Definitions, methodology and impact on nutrient intake and diet quality. In Nutrition Research Reviews,28(01), 1-21. doi:10.1017/s0954422414000262




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