Flu shots save lives, particularly among vulnerable populations. However, few people look forward to injections. You might wonder how you should prepare and what you should eat beforehand — or whether you even should.
Get your questions answered. Here’s what to eat before getting the flu shot and how to nurture yourself with a bit of TLC afterward.
Should You Get a Flu Shot?
Getting a flu shot offers your best chance against getting an infection you can spread to others. Therefore, reporting for your annual shot protects you and your loved ones — a win-win.
However, many Americans fail to get these injections, even when insurance covers them. Only a little over half made an appointment for their shot during the 2021-2022 season and kept it, according to Centers for Disease Control and Prevention figures.
The CDC recommends that everyone six months and older get vaccinated. Limited exceptions exist for people with Guillain-Barre and other autoimmune disorders, but your doctor should let you know if you fall under these guidelines. When in doubt, consult with your physician.
If you choose not to get vaccinated, you risk the following:
- A higher risk of death if you are infected
- More severe symptoms upon infection
- Possible long-term organ damage from excessive fever
- Increased dangers of spreading the disease to your loved ones
Therefore, talk to your doctor about getting your annual shot. Even people without physicians can often get vaccinated at pharmacies. Many states also offer programs for the uninsured and underinsured, so check with your nearest provider regarding eligibility.
Is Eating Before the Flu Shot a Good Idea?
Eating before the flu shot is a wise choice. While a lack of food won’t affect the shot’s efficacy, a snack beforehand can reduce your chances of side effects.
For example, some people get dizzy and faint from needles. You’re more likely to do so if your blood sugar is low because of a lack of fuel. However, providing your body with the nutrition it needs minimizes your risk of light-headedness and may prevent you from feeling woozy afterward.
Foods to Eat Before the Flu Shot
The best foods to eat before the flu shot nourish your body with the nutrients it needs to shore up its defense system. Many provide immunity-boosting benefits, too. Here’s a short list of what your meal should include.
1. Pre and Probiotics
Pre and probiotics nurture your gut, helping ease any nausea you might experience. Additionally, they have oodles of health benefits like boosting immune function and reducing gas, bloating and constipation.
Prebiotics refer to the types of dietary fiber that nurture your intestinal microbiome — the colonies of helpful bacteria in your intestines. Probiotics are the bacteria themselves, present in fermented foods. An apple and yogurt parfait is ideal to eat before the flu shot, as it contains both substances in a readily accessible form.
2. Colorful Foods
Did you know that the various colors of fruits and vegetables correlate to different nutrient profiles? That’s right — Mother Nature included a handy color code to help you ensure you get everything you need. All you have to do is eat the rainbow, including at least three colors on your plate.
For example, some of the phytonutrients you’ll find are:
- Deep red and blue: Anthocyanins for your brain and heart health.
- Yellow and orange: Carotenoids, lutein and zeaxanthin for protection against disease and immune-boosting powers.
- Leafy greens: A plethora of B vitamins, including folate and carotenoids.
3. Nuts and Seeds
Did you know that your mindset can affect how much pain you feel from the injection, even influencing the side effects you experience afterward? The human body is a remarkable thing, inseparable from the brain — what happens in one impacts the other.
Nuts and seeds are chock-full of healthy minerals like magnesium, selenium and zinc. These nutrients help improve neurological function and are crucial for making serotonin and dopamine, two neurotransmitters associated with a positive mindset.
4. A Little Healthy Protein and Fat
Protein and fats take longer to digest than carbohydrates. That means they keep you feeling fuller longer, helping to ease lightheadedness.
Example Meals for Before the Flu Shot
Aim to eat a meal with these nutrients before your appointment. One delicious example is a yogurt parfait. Other ideal meals include:
- A tuna salad wrap on a whole-grain tortilla with tomatoes and greens.
- A Bento box containing nuts, cheese, lean meat like turkey, and berries.
- Whole-grain pasta with turkey meatballs, red pepper and basil.
What to Eat After the Flu Shot
You know that eating before the flu shot is a good idea, but what about afterward? Even if you take the right steps, you could still experience side effects like injection-site soreness, fatigue, and low-grade headache, muscle aches and nausea, as if you were sick.
Therefore, nurture yourself after your injection. Here are some ideal comfort foods to keep on hand after your flu shot:
- Chicken soup
- Whole grain crackers
- Bananas
- Oatmeal
- Applesauce
- Orange juice
- Hot herbal tea — some versions, like chamomile, can relax you if your injection makes you feel anxious.
Eating Before Getting the Flu Shot
It’s a good idea to eat before getting the flu shot. Doing so can minimize your risk of side effects and prevent lightheadedness. It also nourishes your body with recovery fuel.
Follow this guide for what to eat before the flu shot. Thank you for doing your part to slow the spread of infectious diseases while protecting yourself and your loved ones.