Healing After a Cold, Flu or Infection with Chinese Nutrition
The viruses this year have been (wow!) particularly hard to pass and many of my clients have ended up with secondary infections; sinus infections, bronchitis, and pneumonia as a result. These conditions do real damage to the body, especially the soft, moist tissue of the lungs. Which can leave you with long term shortness of breath, exercise aversion, and fatigue.
Chinese medicine observed this and for nearly the first 2000 years of our medicine, infections and their long-term effects have been the primary concern of our ancient doctors. During a time when sanitation and nutrition were not at the level we now enjoy, a virus was frequently a disabling event. The treatment, theories, and herbal medicine of this specialty are vast and sophisticated. But what I would like to give you here is what you can do at home after a virus to help yourself heal and support your own recovery nutritionally.
Healing from pneumonia, or any respiratory infection, takes time, patience, and a gentle steady approach. In Chinese Medicine, recovery isn’t just about clearing symptoms. It’s about rebuilding strength to the body, nourishing the Lung Yin and Spleen Qi, gently resolving lingering phlegm, and restoring immune function to help prevent future illness. And nutrition- what we eat- is the perfect way to accomplish those goals.
The Basics of Recovery: What are the Goals?
Nourish Lung and Spleen Qi
The Lungs govern breath and energy circulation, while the Spleen helps convert food into usable energy. These two systems work closely together to rebuild strength and vitality after illness.
Clear Residual Phlegm and Dampness
Pneumonia and sinus infections often leave behind phlegm in the body. Strengthening digestion and avoiding phlegm-producing foods helps move this out gently.
Support Immune Resilience (Wei Qi)
Wei Qi is your body’s protective energy. A strong immune system helps prevent relapses.
Supportive Foods for Your Recovery
Now is a time to be gentle with your digestion. Choose foods that are warming and easy to absorb, like soups, stews, and porridges. These are much more digestible right now than cold smoothies or raw salads. Focus your eating on the foods below and you will have the building blocks you need for recovery.
Lung-Supportive Fruits
Stewed pears, especially with a little honey and cinnamon, can moisten and nourish the Lungs. If you choose one thing to help your lungs repair, this is it! A pear a day until you feel your lungs have recovered.
Soups, Broths, and Stews
They hydrate, nourish, and are easy on the digestive system. Add soft vegetables, rice or millet, some protein, and warming herbs and spices like ginger or garlic.
Whole Grains
Rice, oats, barley, and millet offer steady energy and support the digestive energy of the Spleen.
Gently Cooked Vegetables
Lightly cooked leafy greens like spinach, celery, bok choy, or kale help support immunity, replenish nutritional cofactors for health, and move out lingering heat or inflammation.
Proteins for Repair
Choose softer, easy-to-digest options like chicken, fish, eggs, or well-cooked lentils. These help rebuild tissues and replenish Qi and Blood.
Warming Spices and Herbs
Ginger, garlic, turmeric, cinnamon, cardamom, and cloves support digestion and circulation in Chinese medicine. You can use them in teas or to season your food.
Probiotic-Rich Foods
Warm miso soup, room-temperature yogurt, or small amounts of fermented vegetables like kimchi and sauerkraut help restore gut health. In TCM, digestion and immunity are deeply connected. If you are sensitive to histamine, use these foods sparingly or not at all. Instead work in the garden or pet your animals and kiss your children. Seeding your good bacteria doesn’t have to come from food.
Foods to Avoid for Now
Cold and Raw Foods
Avoid smoothies, raw vegetables, and icy drinks. These require too much vital energy to process fully and can weaken digestion and slow your healing.
Damp-Forming Foods
Too much dairy, refined sugar, processed snacks, and greasy foods may contribute to lingering phlegm or fatigue.
Stimulants and Irritants
Skip coffee, hot spices, alcohol, and cigarettes. These stress the system and can interfere with the body’s healing process.
Heavy or Hard-to-Digest Foods
Rich meats, fried food, and large meals require more digestive effort. During recovery, your body needs that energy for healing.
Above all, trust your body’s pace, rest as often as you can, and ask for support if you need it.
If you are struggling to recover post a bad virus, let me know if you’d like a custom plan of acupuncture, cupping, and herbs to support your recovery.