For a cold

感冒

Avoid: sugary drinks

不要喝含糖饮料

When you have a cold you generally feel low on energy, so it can be tempting¹ to reach for a sugary drink as a quick pick-me-up. Unfortunately though, that's a bad move because sugar causes ?inflammation in the body and weakens the immune system, making it harder for white blood cells to fight the virus.

感冒时，人们往往无精打采，所以喝含糖饮料提神是个诱人的选择。但不幸的是，这一行为并不明智，因为糖会引发身体炎症、削弱免疫系统，使得白细胞更难与病毒作斗争。

Try: Keep hydrated by drinking hot drinks or water, which will flush the toxins² from your body. Fruit and vegetables will provide the nutrients³ you need to boost your immune system and help get rid of the infection.

可以试着喝热饮或水保持水分，它们会冲走体内毒素。水果和蔬菜会提供营养物质、增强免疫系统、帮助摆脱感染困扰。

For a phlegmy cough

咳嗽（有痰）

Avoid: milk

不要喝牛奶

The idea that you should avoid dairy products, and in particular milk, when you have a cough or cold is one that has been around for years, because many people believe it increases the ?production of phlegm.

人们一直都知道，咳嗽或感冒的时候，应避免食用乳制品，尤其是牛奶，因为很多人认为牛奶会增加痰的分泌。

Recent research, however, has shown this isn't the case. But while milk won't result in more mucus, it can still make the existing phlegm thicker and more irritating to your throat. This can make it harder to breathe and can aggravate⁴ a cough.

然而，最新研究表明情况并非如此。虽然牛奶不会带来更多粘液，但却会使痰更为粘稠、刺激咽喉。从而导致呼吸更为困难、咳嗽也更为严重。

Try: Again, drinking water will help as it can thin out the mucus. Vitamin C has anti-inflammatory properties, so try eating citrus fruits, berries and leafy greens too. Omega-3 fatty acids also reduce inflammation so make sure you are eating plenty of oily fish.

可以尝试喝水，有助于减少粘液。维生素C有消炎性质，所以可以吃一些柑橘类水果、浆果和绿叶蔬菜。欧米茄3脂肪酸也有消炎作用，所以多吃一些富含脂肪的鱼吧。

For an upset stomach

肠胃不适

Avoid: citrus fruits

不要吃柑橘类水果

Oranges and other citrus fruits might be full of vitamin C but they are also highly acidic and can aggravate the lining⁵ of the stomach, especially when you're not feeling too well. Tomatoes and tomato-based sauces will most likely have the same effect as they are also very acidic.

虽然橙子和其它柑橘类水果富含维生素C，但它们也很酸，会对胃部造成影响，特别是在你生病的时候。西红柿和番茄酱也有可能带来相同的影响，因为它们也非常酸。

Avoid alcohol because it contains chemicals that are difficult to metabolise and will make your stomach even more unsettled.

不要喝酒，因为它含有难以代谢的化学物质，喝下去肚子会更加难受。

Try: Bland⁶ foods, such as rice, crackers⁷, baked chicken and toast, are easy for the stomach to tolerate.

尝试吃一些清淡的食物，比如米饭、饼干、烤鸡肉和吐司，这些是易消化的食品。

For migraines

偏头痛

Avoid: cured meats

不要食用腌制的肉

Research in America found that people who suffer from migraines have higher levels of a gut⁸ bacteria which processes nitrates. This means they are more sensitive to foods containing nitrates.

美国的研究发现：患有偏头痛的人群，其体内某一肠道细菌（处理硝酸盐）的水平也更高。这就意味着，他们对含有硝酸盐的食物更为敏感。