Getting the flu shot every year is an important way to protect your health.
Some people, however, may experience mild side effects such as headaches, fever, or dizziness.
What you eat and drink before and after vaccination can help your body manage the process more smoothly.
Eat a light meal before vaccination
A small, balanced meal with protein and complex carbohydrates can help stabilize blood sugar and reduce the risk of dizziness.
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Examples include yogurt with oats or a banana with nut butter.
Stay hydrated before the shot
Proper hydration supports circulation and helps prevent feeling faint during vaccination. Water or herbal tea is recommended.
Avoid dehydration
Even mild dehydration can worsen dizziness. Drinking a glass of water or an electrolyte-rich beverage beforehand can be helpful.
Choose protein-rich foods after the shot
Protein plays a key role in antibody production. Sources like chicken, lentils, tofu, or eggs provide the building blocks your immune system needs.
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Add vegetables and fiber
Fiber and beta-glucans from vegetables, oats, or mushrooms help strengthen immune responses and support gut health.
Include probiotic foods
Probiotics from foods like yogurt or fermented products promote a healthy gut balance, which is important for immunity.
Focus on vitamin C-rich foods
Fruits and berries high in vitamin C can reduce oxidative stress and support the immune system after vaccination.
Use anti-inflammatory ingredients
Foods such as turmeric and oily fish rich in omega-3 fatty acids can help moderate inflammation without weakening the body’s natural immune response.
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Eat a nutrient-dense, balanced meal
A meal like chicken broth with vegetables such as carrots, broccoli, spinach, and mushrooms provides protein, fiber, and antioxidants in one dish.
Drink herbal tea or broth after vaccination
Warm beverages like herbal teas or broths help regulate body temperature and may ease mild side effects such as headaches or muscle soreness.
Stay well-hydrated in the days after
Fluids support blood circulation, improve nutrient delivery, and may reduce side effects like fatigue and sore muscles.
Maintain a healthy diet throughout flu season
A diet rich in polyphenols, zinc, selenium, and vitamins A, C, and E strengthens the immune system and complements the protective effect of the flu vaccine.
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This article is based on information from Medical News Today.
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