Shingles, a painful rash caused by the varicella-zoster virus (VZV), can be a challenging condition to manage. The same virus that causes chickenpox, VZV remains dormant in the body and can reactivate later in life as shingles. While medical treatments like antiviral drugs are crucial, dietary choices can also play a significant role in managing symptoms, boosting the immune system, and promoting recovery. This article explores the connection between diet and shingles, providing guidance on foods to include and avoid for optimal healing.
Understanding Shingles
Shingles is a viral infection that occurs due to the reactivation of the varicella-zoster virus (VZV), which initially causes chickenpox. After a person recovers from chickenpox, the virus can remain dormant in nerve cells. If it reactivates, it causes shingles. Shingles involves painful skin rashes that may cause headaches, fever, and an upset stomach. It typically causes a painful rash on one side of your body or face. The rash contains blisters that scab over after 7 to 10 days.
Anyone can have shingles if they have had chickenpox. About 1 in 3 people will get shingles. Individuals over the age of 50 years should speak with their doctor to receive a shingles vaccine, as their risk of shingles increases with age.
Symptoms of Shingles
Symptoms of shingles include:
- A blistering rash that develops on one side of the body, usually around the waist and on the face
- Itching
- Chills
- A fever
- Headaches
- A shooting or burning pain
- An upset stomach
Shingles typically go away after 2-4 weeks. Young people and children generally experience milder cases of shingles, while most adults only have shingles once in their lives.
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The Role of Diet in Shingles Recovery
When a person has shingles, maintaining a healthy diet is important for several reasons:
- Immune support: A well-balanced diet provides essential nutrients that support immune system function. Since people experience shingles when VZV reactivates, a strong immune response is crucial for managing the virus and promoting healing.
- Faster recovery: Proper nutrition can help the body’s healing process. Nutrients such as zinc and vitamins C and E play roles in tissue repair and immune function, which can help speed up the healing of shingles lesions and minimize discomfort.
- Reduced inflammation: Foods rich in antioxidants, omega-3 fatty acids, and anti-inflammatory compounds can help reduce inflammation, which contributes to pain and discomfort during a shingles outbreak.
Evidence suggests that diet can be important in a person’s recovery from shingles. However, people should use dietary interventions alongside medical advice and treatment.
Foods to Avoid During a Shingles Outbreak
While there is limited specific guidance on the foods to avoid with shingles, certain foods may impair immune function. These include foods that degrade your immune system like fast and fried foods, anything high in saturated fat or added sugar, and processed foods. Avoiding certain foods can alleviate some of your symptoms.
- Spicy foods: Shingles can cause the skin to become sensitive and inflamed. Consuming spicy foods may exacerbate the discomfort and pain associated with the condition. Spicy foods contain compounds such as capsaicin that can stimulate nerve endings and increase blood flow to the skin, potentially intensifying the sensations of burning, itching, or pain. Therefore, consuming spicy foods might lead to additional discomfort in people with shingles.
- Foods high in sugar: The high sugar content in processed foods can lead to inflammation and weaken the immune response. Opting for whole, nutrient-dense foods instead of processed options can provide the body with essential vitamins, minerals, and antioxidants for optimal recovery.
- Processed foods: Highly processed foods are often high in salt, added sugars, and omega 6 fatty acids that may trigger inflammation and weaken your immune system.
- Alcohol: Alcohol consumption can negatively affect the immune system, potentially hindering the body’s ability to fight off VZV. Alcohol suppresses immune function by disrupting immune cell balance and inhibiting proper functioning. It can also lead to dehydration, which can further compromise immune responses. Furthermore, alcohol consumption might interact with medications doctors prescribe for shingles or cause adverse effects. It is best for people to limit or avoid alcohol while experiencing shingles to increase the likelihood of a swift recovery.
- High glycemic carbohydrates: High glycemic carbohydrates quickly break down in your body and create a rapid spike in your blood sugar. Spikes in your blood sugar trigger the release of inflammatory molecules and free radicals, which can stress out your body. Including too many high glycemic carbohydrates in your diet can potentially compromise your immune system and increase inflammation. Even a single high glycemic meal can promote increased inflammation. Some examples of high glycemic foods include candies and sweets, cakes and baked goods, sugary drinks, sugary cereals, sugary sauces, ice cream, white bread, and white rice.
- Saturated fats: Foods high in saturated fats should be avoided if you have shingles since they are linked to systemic inflammation. Foods high in saturated fat include butter, fatty pork, coconut oil, palm oil, sausages, bacon, and lard.
Foods to Include in Your Shingles Diet
A mixture of nutrient-rich foods may help improve the symptoms of shingles. Foods that boost the immune system may improve a person’s recovery. For older adults with shingles, keeping the immune system strong should be a key goal.
- Nutrient-rich foods: such as yogurt and mixed fruit.
- Vitamin-rich foods: meats, fish, and leafy green vegetables.
- Healthy fats: such as avocado.
- Protein-rich foods: such as eggs.
- Foods high in vitamins C, A, E, B12, D, and zinc: Vitamins C, A, E, B12, D, and zinc help reduce the risk of developing shingles attacks. Vitamins help keep your brain and neurological system working correctly and might even help you feel less tired. B vitamins, particularly B12, also help to protect your body against the effects of postherpetic neuralgia.
- Complex carbohydrates: Complex carbohydrates, such as those found in barley, brown rice, and sweet potatoes, can help reduce inflammation, making these foods a better choice than ones containing simple sugars.
- Protein-rich foods: The chlorophyll in green beans has anti-inflammatory properties, making them helpful for treating shingles.
- Omega-3 fatty acids: Omega-3 fatty acids also have a substantial anti-inflammatory impact. They are in foods such as oily fish (e.g., salmon), flaxseed, and almonds.
- Vegetables: Lettuce is alkalizing and helps to cleanse the liver and lymphatic system, both of which are affected by shingles. Romaine lettuce, which contains sedative ingredients that ease the nerves and soothe the body, is suitable for anybody experiencing nerve inflammation associated with a viral infection. The skin and spear tips of asparagus contain compounds that may inhibit the development of shingles. In addition to its many other health benefits, asparagus is a powerful alkalizer. Asparagus can restore health to someone whose system is acidic due to a buildup of toxins from an illness like shingles.
- Yogurt: Yogurt contains probiotics and the amino acid lysine, also known as L-lysine. These ingredients promote several bodily functions and help support the immune system. The L-lysine amino acid and probiotics found in yogurt have been shown to reduce the ability of the shingles virus to replicate.
- Herbal teas: Some herbal teas, such as echinacea, elderberry, and green tea, contain compounds that may support immune function.
- Mushrooms: Certain mushrooms, such as shiitake, reishi, and maitake, have compounds that may enhance immune responses.
- Garlic: Garlic contains compounds with potential immune-boosting properties.
- Turmeric: Curcumin, the active compound in turmeric, may have anti-inflammatory and immune-enhancing effects.
- Berries: Berries such as blueberries, strawberries, and raspberries are rich in antioxidants that can support immune health.
- Nuts and seeds: Almonds, walnuts, and sunflower seeds provide essential nutrients that support immune function.
- Fermented foods: Probiotic-rich foods such as yogurt, kefir, and fermented vegetables promote a healthy gut microbiome, which links to immune health.
- Spices: Spices such as ginger, cinnamon, and cayenne pepper may have immune-modulating properties.
Specific Nutrients and Food Sources
- Beta carotene: sweet potatoes, spinach, carrots, mangoes, broccoli, and tomatoes
- Vitamin C: citrus, berries, melons, tomatoes, bell peppers, and broccoli
- Vitamin D: fatty fish and eggs
- Zinc: beef, seafood, wheat germ, beans, nuts, and tofu
- Probiotics: yogurt and fermented foods
- Protein: milk, yogurt, eggs, beef, chicken, seafood, nuts, seeds, beans, and lentils
The Arginine and Lysine Balance
Dietary sources of protein contain varying amounts of amino acids, two of which are arginine and lysine. L-arginine, an amino acid that helps the body build protein, may play a role in supporting the replication of viruses such as varicella zoster, which is responsible for a rash known as shingles. The varicella-zoster virus, among other viruses in the herpes family, is able to use the amino acid arginine to reproduce in the nucleus of your cells so that it can successfully infect your body during an outbreak. Meanwhile, the amino acid lysine may exert antiviral effects by blocking the activity of arginine, which helps suppress the virus’s ability to replicate.
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Reducing your consumption of arginine-rich foods during a shingles outbreak may help reduce the viral infection’s severity and duration, though evidence of this dietary approach’s success is limited. Regardless, some people choose to eat foods with a high ratio of lysine to arginine at the first sign of a shingles outbreak to attempt to limit its severity and duration.
High-Lysine, Low-Arginine Foods
Dairy tends to be particularly rich in lysine and low in arginine. Some common dairy foods with this profile include yogurt, cheese, and milk. Select reduced-fat varieties when possible. Fish like tuna, salmon, cod, haddock, and herring are good sources of lysine with relatively low amounts of arginine, while chicken and turkey are good poultry options. Beef tends to offer a higher ratio of lysine to arginine as well.
Foods to Limit Due to Arginine Content
Because fruits and vegetables are typically low in protein, most are also low in lysine and arginine. However, grapefruit, oranges, grapes, and blueberries have an unfavorable ratio of lysine to arginine compared with other produce options. Meanwhile, nuts and seeds are sources of protein that are significantly richer in arginine than lysine.
Sample Recipes for Shingles
Here are a few recipe ideas that incorporate beneficial foods for shingles:
Vitamin-rich smoothie
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- Ingredients:
- 1/4 cup of orange juice
- 1 orange, peeled, sliced
- 1 mango, peeled, sliced
- 3 large carrots, peeled and shredded
- 225 grams (g) of ice
- Method:
- Place the orange juice, orange, mango, and carrots in a blender or food processor.
- Blend the ingredients.
- Add in the ice and blend until the mixture is smooth.
- Ingredients:
Kale with chana & coconut
- Ingredients:
- 1 tablespoon (tbsp) of butter
- 1 onion, finely chopped
- a thumb-sized piece of ginger, grated
- 2 heaped teaspoons (tsp) of cumin seeds
- 1 tsp of turmeric
- 1 tsp of ground coriander
- 2 tbsp of tomato purée
- 200 g kale, large stalks removed, leaves finely shredded
- 400 g can of chickpeas, drained
- 250 milliliters of vegetable stock
- 50 g of fresh coconut, grated
- 4 heaped tbsp of Greek-style yogurt
- 1 tbsp of mango chutney
- To serve:
- 1 tbsp of vegetable oil
- 3 garlic cloves, thinly sliced
- 2 tbsp of freeze-dried curry leaves (optional)
- Method:
- Heat the butter and the onion in a deep frying pan, then soften gently for 5 minutes. Turn up the heat, add the ginger and spices, and then fry for 2 minutes until fragrant. Stir in the tomato purée.
- Add the kale, chickpeas, stock, and two-thirds of the coconut, stir well, then cover the pan. Bring to a simmer and let the kale steam for 10 minutes until the vegetable becomes well wilted.
- Mix in the yogurt and chutney, then season. Remove the pan from the heat and cover it to stay warm.
- Heat the oil in a small saucepan. Add the garlic, and curry leaves, if applicable, and sizzle for 30 seconds to 1 minute until the garlic begins to turn golden. Spoon the oil, garlic, and curry leaves over the chickpeas and kale, then finish with the remaining coconut.
- Ingredients:
Egg-fried rice and salmon
- Ingredients:
- 1 tsp of brown sugar
- 3 tbsp of soy sauce
- 1 tbsp of extra virgin olive oil
- 2/3 cup of diced red onion
- 2/3 cup of diced red bell pepper
- 2 cloves garlic, minced
- one 1-inch piece of ginger, grated
- 3 large eggs, well beaten
- 4 cups of day-old cooked white rice
- 1 cup of frozen peas, thawed
- 2 cups of cooked salmon, in large chunks
- 2 green onions, thinly sliced, including the greens
- cilantro or parsley for garnish
- Method:
- Dissolve the brown sugar in the soy sauce in a small bowl. Set aside.
- Heat the olive oil in a large saute pan or wok on medium-high heat. Add the diced red onion and bell pepper and saute for about 5 minutes until lightly browned about 5 minutes. Lower the heat to medium and stir in the garlic and grated ginger.
- Cook for another minute.
- Add the beaten eggs and stir until just cooked. Add the cooked rice and increase the heat to medium-high. Cook for around 2 more minutes, stirring often.
- Add the peas, salmon, and green onions. Stir in the soy sauce mixture and remove from heat.
- Ingredients:
Additional Ways to Boost Your Immune System
Beyond diet, several other strategies can help boost your immune system and support shingles recovery:
- Early medical treatment: Early and appropriate medical treatment, including antiviral medications, pain relief, and possibly other medications, can help shorten the duration of symptoms of shingles and reduce the risk of complications.
- Stress reduction: Relaxation and stress reduction can also help you deal with a shingles outbreak.
- Gentle exercise: Gentle exercise like walking can also help you deal with a shingles outbreak.
- Cool compresses: The application of cool, damp clothes on the blisters also helps.
- Soothing baths and lotions: To relieve itching and discomfort, try a cool, wet compresses on the affected skin. Soothing baths and lotions, such as colloidal oatmeal bath, starch baths, or calamine lotion.
- Adequate rest: Rest in bed until your fever goes down.
Potential Complications of Shingles
While most cases of shingles resolve without severe complications, some individuals might experience the following:
- Bacterial skin infections
- Nerve damage
- Eye-related issues if the shingles rash affects the face
- Post-herpetic neuralgia (PHN) is a possible shingles complication that causes persistent pain in the area where the rash occurred. PHN can be particularly challenging and may require ongoing management.