HEALTHPLAN MAGAZINE

As winter progresses and with many having gathered together to celebrate the festive season, concerns in Spain over infections such as colds and flu heighten. Emergency departments are facing significant pressure as many fall victim to these viruses. For this reason it is crucial to focus on prevention to help reduce the chance of worsening flu or cold symptoms, in particular the build up of the dreaded mucus, which is often overlooked and underestimated.

Usually, when dealing with congested airways, we concentrate on anti-flu medications and stocking up on tissues. Yet, we often overlook one crucial aspect: our diet.

When it comes to preventing mucus-related issues, incorporating specific foods into our diet can help ensure that it does not worsen. This proactive approach can be instrumental in preventing conditions such as bronchitis – the inflammation of bronchial linings accompanied by the expulsion of thick, discoloured mucus.

In general, dairy products have been labelled as harmful due to their ability to increase mucus formation. However, to date, there is no scientific evidence that clearly supports this equation. What has been proven is that if there is a significant presence of dairy products in our diet, they will increase the consistency of the mucus, making expulsion difficult and therefore prolonging nasal and/or bronchial congestion.

Below we list seven foods and drinks that hinder the removal of mucus and are therefore best to avoid if suffering from a cold or the flu.

Dairy products: Milk, cheese, yoghurt, butter: Lactose, a component found in dairy, can be challenging to digest. If someone feels nauseous or notices heightened mucus production after consuming dairy, it is advisable to abstain from it until cold and flu symptoms subside.

Red meat: This is a significant factor that can contribute to excessive mucus production. While protein is beneficial for metabolism and muscle building, an excess of it, particularly in red meat, can pose risks. This can result in the accumulation of mucus in the throat.

Sugary foods and drinks: High-sugar foods are unsuitable for long-term health, and sweets can worsen your sinus problems. Foods that contain refined sugars, such as sweets, chocolate, and baked goods, can cause your body to become inflamed and produce excess mucus.

Processed foods: Consuming food additives, including preservatives and thickeners, can disturb the balance in your gut and contribute to problems such as inflammatory reactions or intestinal diseases. These artificial substances have the capacity to trigger both excessive and inadequate mucus production.

Alcohol: Consuming alcohol can weaken the esophageal sphincters, causing irritation and heightened phlegm production, similar to other foods and beverages that induce mucus. Additionally, alcohol acts as a diuretic, potentially leading to dehydration and impeding the proper drainage of phlegm when consumed excessively.

Foods that trigger reflux: According to studies, foods that trigger GERD can also increase mucus production:

• Fried food
• Chilis
• Tomatoes
• Citrus fruits
• Peppermint
• Fatty meats such as bacon
• Cheese

Foods containing histamine: Foods that cause your body to release histamine can increase mucus production. However, this often only affects people who have histamine sensitivity or intolerance, which is likely to be the result of enzyme deficits in the gut.

Foods high in histamines include:

• Some types of fish, such as tuna, pike, and mackerel
• Processed meats
• Mayonnaise
• Dairy products such as milk, cheese, butter, and cream (for some people)
• Fermented products such as alcohol, yoghurt, and sauerkraut
• Spinach
• Tomatoes
• Citrus fruits
• Grapes
• Bananas
• Strawberries

Why does the human body produce mucus?

The substance we commonly refer to as phlegm or mucus is naturally present in our respiratory tract on a daily basis. Comprising water, proteins, and cellular waste, the Spanish Society of General and Family Physicians (SEMG) notes that approximately 30 millilitres are expelled through the digestive tract each day in a process that often goes unnoticed by individuals.

This mucus becomes more noticeable when the body faces an attack (from viruses, bacteria, pollution, etc.). In response, the lungs increase the secretion of a thicker mucus, and coughing serves as the body's mechanism for expelling it.

How can you reduce mucus?

To reduce mucus, choose water or unsweetened natural juices. Drink more fluids to thin the mucus for easier expulsion. Also, include anti-inflammatory foods to boost the immune system.

Disclaimer

The information provided in this article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. It is important to consult with a qualified healthcare professional for personalised guidance regarding your specific health situation. Never disregard professional medical advice or delay seeking it because of something you have read in this article. If you think you may have a medical emergency, call your doctor or emergency services immediately. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Reliance on the information in this article is solely at your own risk.