When cold, flu or a hangover hits, chefs and doctors alike turn to their own tried-and-true remedies to restore balance.
These are the dishes and drinks that soothe and strengthen you.
Hydrate with tea
According to respiratory specialist Ricardo José, hydration is key to keeping the mucous membranes moist.
Immunologist Jenna Macciochi recommends thyme tea with raw honey, which soothes the throat and supports the airways.
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Marshmallow root tea can also help calm irritation.
Try the carrot trick
For a dry, tickly cough, honey in warm lemon or peppermint tea works wonders.
Ricardo José also suggests shredding carrots, covering them with sugar and leaving them overnight. The sweet syrup that forms coats the throat and eases coughing.
Get the juices flowing
Professor Ron Eccles opts for warm foods like tomato soup, chicken soup or curry, which stimulate saliva and relieve coughing.
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Jenna Macciochi prefers warm broths with garlic, ginger and shiitake mushrooms, rich in immune-supportive compounds.
Turn to turmeric
Asma Khan swears by haldi doodh which is a warm milk with turmeric.
The combination of fat and curcumin is powerfully anti-inflammatory and helps restore balance to the body.
Whip up a nourishing broth
Dietitian Sophie Medlin recommends blended vegetable soups made with bone broth for protein and nutrients, plus some added chicken or tofu.
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Ricardo José enjoys canja, a Portuguese soup with chicken, rice, garlic and mint that comforts and hydrates.
Sip soothing teas
Ricardo José mixes warm tea with lemon peel, turmeric and manuka honey.
The lemon helps clear congestion, turmeric reduces inflammation and honey soothes the throat.
Jenna Macciochi also drinks citrus and ginger shots with cayenne and black pepper.
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Find cold comfort
When sore throats strike, Sophie Medlin opts for smoothies made with berries and kefir, while Ron Eccles and Ricardo José recommend ice cream or ice lollies to numb the pain.
Dietitian Priya Tew suggests plain Greek yogurt for its cooling effect.
Focus on fluids with flu
When appetite is low, Ron Eccles sticks to energy drinks, coffee and tea.
Jenna Macciochi chooses coconut water and light broths with garlic and miso. Ricardo José once again turns to his staple, canja, and stresses that hydration is essential.
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Rebuild your strength
Once appetite returns, Sophie Medlin suggests pasta bakes with vegetables and protein.
Ron Eccles goes for hearty stews with lamb or beef and root vegetables to restore energy and strength.
Start gently after a stomach bug
Priya Tew advises fasting at first, then slowly reintroducing dry, bland foods like crackers or rice. Dairy should be avoided for a few days.
Restore gut balance
After illness, Emily Leeming and Sophie Medlin recommend yogurt, kefir and fiber-rich foods like oats and fruit to rebuild gut health and microbiome diversity.
Load up on magnesium
For headaches, Tom Zeller Jr. leans toward magnesium-rich foods like spinach, peanuts and whole grains, which may help reduce the frequency of attacks.
Spice up your life
Thomasina Miers brews “fire cider,” a fermented apple cider vinegar tonic with chili, ginger, honey and spices. It supports digestion and keeps for months in the fridge.
Eat your way to recovery
As health returns, Jenna Macciochi focuses on slow-cooked meals, fermented foods and colorful vegetables.
Ricardo José adds protein and probiotics like yogurt or kefir to restore balance.
The hangover cure
For a self-inflicted malaise, Thomasina Miers starts with a green juice of celery, parsley and apple, followed by coffee, water and grilled sourdough with fried egg, crispy chickpeas, cheese and chili oil.
This article is based on information from The Guardian.