Don’t Eat These Foods If You Have Shingles

About 1 in 3 Canadians develop shingles in their lifetime, according to the Government of Canada. The number of people infected with singles, also known as herpes zoster (HZ), increases sharply after 50 years. Immunize Canada reports that the number of Canadians diagnosed with shingles has been increasing steadily.

Shingles isn’t life-threatening. But it can be very painful. In most cases, the infection presents symptoms for about three weeks. Afterwards, the infection is rarely seen again in the same individual.

What Are Shingles?

Shingles, also referred to as herpes zoster, is a viral infection caused by the varicella-zoster virus, which is the same virus responsible for causing chickenpox. Once a person contracts chickenpox, the varicella-zoster virus, can remain inactive (dormant) in the nervous system for an extended period. The virus can reactivate later in life, often in people who have a weakened immune systems due to age, stress, certain medications, or other medical conditions. It is not entirely clear why the virus reactivates in some individuals, but it is thought that a decline in the immune system’s ability to suppress the virus may play a role. When the varicella-zoster virus reactivates, it is known as herpes zoster.

Shingles infection typically causes the following symptoms, though they can vary in each person:

1. Pain, burning, numbness or tingling, which usually occurs on one side of the face or body
2. A red rash that develops into fluid-filled blisters (also known as the “shingles rash”), that typically occurs on one side of the face or body
3. Fatigue, headache, and fever
4. Sensitivity to light (photophobia)
5. Itching
6. Swelling

Symptoms can vary depending on the location of the painful rash and the severity of the infection. Pain and itchiness may persist even after the rash has cleared up. In some cases, shingles can cause complications such as postherpetic neuralgia (PHN), which is a chronic pain that can last for months or even years after the rash has disappeared.

The duration of shingles can vary, but it typically lasts between 2 to 4 weeks. In some cases, it can last longer, up to several months. If you have shingles, it is important to see a healthcare provider for treatment and management of your symptoms.

Treatment options include antiviral medications and pain relievers. Additionally, there is a vaccine available to prevent the development of shingles.

What To Do When You Have Shingles

Along with medications, you can take steps to heal an outbreak more quickly. Shingles is a viral infection, which often weakens the immune system. To help combat the virus, older adults are advised to strengthen their immune systems by exercising regularly and eating healthy foods. It is recommended that they eat foods that are good for shingles and avoid food that may cause the body’s immune system to work at a slower pace.

In addition to medical treatment, there are several non-medical ways of managing the symptoms of shingles. These include:

1. Keeping the rash clean and dry: Avoid scratching the rash and keep the rash area clean and dry, and wear loose-fitting clothing that won’t irritate or rub against the rash.
2. Cold compresses: A cold compress, such as a damp cloth that has been chilled in the refrigerator, can help alleviate the pain and itching caused by shingles.
3. Oatmeal baths: Taking oatmeal baths can help calm the irritated nerves of shingles. Add oatmeal to a lukewarm bath and soak for about 15 minutes.
4. Relaxation techniques: Stress can worsen shingles symptoms. Although you may be stressed due to shingles, practice relaxation techniques to help calm your body and mind. Such techniques include yoga, deep breathing, or meditation.
5. Getting enough rest: Rest can help your body heal faster while fatigue can worsen the symptoms of shingles. Getting plenty of sleep and avoiding too much strenuous activity are important for recovery.
6. Good hygiene: Keep the blisters covered and avoid touching or scratching them to avoid transmitting the virus to other people.

Foods To Avoid When Having Shingles

A shingles diet ensures a healthy immune system. Older adults should exclude these foods in their meal plans to reduce the length of time their shingles outbreak lasts.

High Glycemic Carbohydrates

High glycemic carbohydrates, also knowns as refined carbohydrates, are foods that are quickly digested and absorbed into the bloodstream. They cause a rapid rise in blood glucose levels (blood sugar levels). This can lead to hunger cravings and overconsumption of calories because your body is reacting to the influx of sugar. Due to the sharp increase in blood sugar levels, it can also slow down the white blood cells – the antibodies that fight off pathogens in the body. Overall this will weaken the immune system and increases inflammation. Some examples of high glycemic foods include:

High glycemic foods, which cause rapid spikes in blood sugar levels, can also promote inflammation, especially when consumed frequently in large amounts. Foods that are both high on the glycemic index and potentially inflammatory include:

• White Bread: Made from refined wheat flour, it has a high glycemic index and offers little in the way of fiber or nutrients.
• Sugar-Sweetened Beverages: Soda, sweetened teas, and other sugary drinks are high in simple sugars, leading to quick spikes in blood sugar and insulin levels.
• Pastries and Sweets: Cookies, cakes, and other baked goods not only have high sugar content but are also often made with unhealthy fats, such as trans fats, which can exacerbate inflammation.
• White Rice: Similar to white bread, white rice is a refined grain that can cause quick increases in blood sugar levels.
• Cereals with High Sugar Content: Many commercial breakfast cereals are high in sugar and low in fiber, which contribute to rapid increases in blood glucose.
• Potatoes: Especially in forms like french fries and potato chips, potatoes can have a high glycemic index and are often cooked in unhealthy fats that contribute to inflammation.
• Instant Noodles: Often made from refined wheat and typically high in sodium and additives, instant noodles can contribute to inflammation.
• Candy: High in sugar and often containing artificial ingredients, candy is a quick-acting carbohydrate that can trigger inflammatory processes.

Instead of taking refined carbohydrates, older adults should go for complex carbohydrates, which can reduce and limit inflammation. Complex carbohydrates are found in whole grains and other foods that contain dietary fiber, such as vegetables, fruits, beans and legumes. They’re digested more slowly than simple carbohydrates, so they provide a steady source of energy for a longer time period. Complex carbohydrates also tend to keep your blood sugar levels more stable than simple carbs do. Some examples of complex carbohydrates include:

1. Whole Grains
   • Oats: Rich in beta-glucan, a type of soluble fiber that helps lower cholesterol and stabilize blood glucose levels.
   • Quinoa: Contains all nine essential amino acids, making it a complete protein, and is also high in antioxidants.
   • Brown Rice: Provides essential nutrients such as magnesium, which plays a role in reducing inflammation.
   • Barley: High in fiber, especially beta-glucan, and can help reduce inflammation.
2. Legumes
   • Lentils: Offer a great source of protein and fiber, which can help regulate digestion and prevent spikes in blood sugar.
   • Chickpeas: Also high in protein and fiber, plus rich in antioxidants and minerals like iron and phosphate.
   • Black Beans: Contain anthocyanins, antioxidants that are known for their anti-inflammatory properties.
3. Vegetables
   • Sweet Potatoes: Packed with fiber, vitamins A and C, and manganese, sweet potatoes help fight inflammation.
   • Carrots: High in beta-carotene, which can reduce inflammation, and fiber to help maintain healthy blood sugar levels.
   • Broccoli: Rich in sulforaphane, an antioxidant that fights inflammation by reducing levels of cytokines and NF-kB, which drive inflammation.
4. Fruits
   • Berries (blueberries, strawberries, raspberries): Known for their high levels of antioxidants, particularly anthocyanins, which have anti-inflammatory effects.
   • Apples: Contain quercetin, a flavonoid antioxidant that can help reduce inflammation and bolster immune function.
5. Nuts and Seeds
   • Almonds: High in vitamin E, magnesium, and healthy fats, which are essential for managing inflammation.
   • Chia Seeds: Very high in omega-3 fatty acids, fiber, and antioxidants, all of which help reduce inflammation.

Arginine Rich Foods

Typically arginine rich foods are a rich source of amino acids that can support the immune system and promote healthy blood circulation. However, while the shingles virus is active in your body, it’s best to limit this amino acid because they are known to reproduce the virus causing it to worsen the shingles condition.

It is not common to have foods that have no arginine amino acids as it is one of the 20 amino acids that are used to build proteins in the body. Most foods that contain protein will also contain some amount of arginine. However, some foods may have very low levels of arginine compared to other amino acids.  Higher arginine amino acid is present in some healthy foods like:

1. Nuts and Seeds
   • Pumpkin Seeds: While beneficial in some contexts, they are high in arginine.
   • Sunflower Seeds: Also high in arginine, which may not be ideal during viral outbreaks.
2. Grains
   • Wheat Germ: Often added to foods for its nutritional benefits, but it’s very high in arginine.
   • Buckwheat: Not a true grain but related to rhubarb; high in arginine.
3. Legumes
   • Soy Products: Includes tofu, soy milk, and soybeans, all of which are significant sources of arginine.
   • Peanuts: While technically a legume, they are very high in arginine and often consumed as a nut.
4. Meat and Fish
   • Turkey: Particularly the breast, which is one of the richest sources of arginine.
   • Pork Loin: High in arginine and a common meat in many diets.
   • Chicken: Similar to turkey, chicken is also high in arginine, especially certain cuts like the breast.
5. Seafood
   • Shrimp: High in arginine, which can be problematic for those managing conditions exacerbated by this amino acid.
6. Dairy Products
   • Cottage Cheese: Contains a higher amount of arginine compared to other cheese types.
   • Milk: Cow’s milk is a source of arginine but usually consumed in moderate amounts.
7. Chocolate
   • Dark Chocolate: High in arginine, which is unfortunate given its other health benefits.

Seniors should avoid these foods during the shingles outbreak. Also, consult a doctor before using supplements and medications containing L-arginine if you have had shingles.

Instead, foods with high lysine amino acids have antiviral effects and can help inhibit the replication the virus by blocking the activity of arginine. Examples of some foods that are high in lysine amino acids but lower in arginine:

1. Lean Meats
   • Chicken: Particularly in parts like the thighs and legs, chicken is a good source of lysine.
   • Beef: Lean cuts like sirloin or tenderloin provide high levels of lysine.
   • Fish
   • Salmon: Offers a high amount of lysine and omega-3 fatty acids, which are excellent for reducing inflammation.
   • Sardines: These small fish are not only high in lysine but also in calcium and omega-3 fatty acids.
2. Dairy Products
   • Yogurt: Particularly Greek yogurt, which is higher in protein and lysine.
   • Cheese: Especially Parmesan, which has a higher protein content, thus higher lysine levels.
3. Legumes
   • Tempeh: A fermented soy product that is higher in lysine than many other soy products.
   • Black Beans: Offer a good balance of lysine and are also high in fiber and protein, supporting overall health.
   • Lentils: A significant source of lysine, beneficial for muscle repair and growth.
4. Eggs
   • Whole Eggs: Excellent source of lysine and also contain leucine, which is another important amino acid for muscle recovery.
5. Seeds
   • Flaxseeds: While some seeds are high in arginine, flaxseeds offer a good balance of lysine, especially beneficial for their omega-3 fatty acid content.
6. Fruits and Vegetables
   • Avocado: Contains lysine and is also high in monounsaturated fats, which are good for heart health.
   • Pears: Provide a decent amount of lysine and are high in fiber and vitamin C.

Highly Processed Foods

Highly processed foods are the products that have been altered from the original food. The food is either made or combined with other ingredients and then processed in a way to make it more convenient for consumption. These foods include added sugars such as corn syrup, sugar, soybean oil, monosodium glutamate (MSG) and high fructose corn syrup. They are also full of salt and omega-6 fatty acids. They may weaken the immune system of older adults and cause inflammation. Examples of highly processed foods include:

1. Processed Meats
   • Hot Dogs
   • Sausages
   • Bacon
   • Deli Meats: such as bologna, ham, and pre-packaged turkey
2. Snack Foods
   • Potato Chips
   • Corn Chips
   • Pretzels
   • Microwave Popcorn: often contains artificial flavors and trans fats
3. Ready-to-Eat Meals
   • Frozen Dinners: high in sodium and preservatives
   • Instant Noodles: contain additives and high levels of sodium
   • Pre-packaged Lunches: like those containing crackers, cheeses, and processed meats
4. Sweets and Desserts
   • Cakes
   • Cookies
   • Pastries
   • Candy Bars
5. Sugary Beverages
   • Soda
   • Sweetened Iced Teas
   • Energy Drinks
   • Fruit-flavored Drinks: often contain high fructose corn syrup and artificial flavors
6. Refined Grains
   • White Bread
   • Certain Types of Pasta
   • Most Commercial Breakfast Cereals: especially those high in sugar
7. Condiments and Sauces
   • Ketchup
   • Barbecue Sauce
   • Mayonnaise
   • Salad Dressings: especially creamy or sugary ones
8. Fast Food
   • Burgers
   • Fried Chicken
   • French Fries
   • Pizza: especially with processed toppings

Instead seniors should focus on eating unprocessed or minimally processed foods. Generally, these are considered whole foods:

1. Leafy Greens
   • Spinach
   • Kale
   • Swiss Chard
   • Collard Greens
2. Fatty Fish
   • Salmon (low in arginine and not high glycemic)
   • Mackerel
   • Sardines
   • Anchovies
3. Nuts
   • Almonds (moderate in arginine, beneficial in small amounts)
   • Walnuts
   • Seeds
   • Flaxseeds
   • Chia Seeds
   • Hemp Seeds
4. Whole Fruits
   • Blueberries
   • Cherries
   • Apples
   • Pears
5. Vegetables
   • Broccoli
   • Brussels Sprouts
   • Beets
   • Carrots
6. Whole Grains
   • Quinoa
   • Barley (not high in arginine)
   • Oatmeal (low glycemic index when whole or steel-cut)
7. Legumes
   • Lentils
   • Chickpeas (moderate in arginine but beneficial for its fiber and protein)
   • Black Beans
8. Healthy Oils
   • Olive Oil
   • Avocado Oil
9. Herbs and Spices
   • Turmeric (especially beneficial with a pinch of black pepper for absorption)
   • Ginger
   • Garlic
10. Other
    • Avocado
    • Sweet Potatoes (not high glycemic when eaten with the skin and in moderation)

Saturated Fats

Saturated fats are commonly found in animal products, including meat and dairy products. They are one of the main foods to avoid during shingles outbreak, as they are unhealthy in excess amounts and can even cause heart problems and other health complications.

In almost all cases, you should also remove them from a shingles diet. In their place, older adults should take low-fat or unsaturated foods. Common examples of foods with saturated fats are:

1. Full-Fat Dairy Products
   • Butter
   • Cream
   • Full-fat cheese (like cheddar, Swiss, and cream cheese)
2. Processed Meats
   • Already mentioned above by avoiding processed meats for their inflammatory effects, bit it’s worth reiterating that many of these products also have high saturated fat content:
   • Bacon
   • Sausages
   • Pepperoni
3. Fatty Cuts of Meat
   • Beef Ribs
   • Lamb chops
   • Pork belly
4. Tropical Oils
   1. Coconut oil (although high in saturated fats, it has potential anti-inflammatory effects depending on the overall diet)
   2. Palm oil
5. Lard and Other Animal Fats
   • These are used in various cooking processes and are high in saturated fats.
6. Certain Fast Foods
   • Fried chicken
   • Pizza (especially with fatty meats like pepperoni or sausage)
   • Cheeseburgers
7. Confectionery and Baked Goods
   • Pastries
   • Cakes
   • Croissants
   • Pies (made with butter or lard)

Older adults with shingles should focus on eating food with unsaturated fats. They can found in some foods and most oils. There are 2 types of unsaturated fats: monounsaturated fatty acids (MUFA) and polyunsaturated fatty acids (PUFA). Examples of low-fat or unsaturated foods.

Monounsaturated Fats are type of fats that is liquid at room temperature and is considered to be a healthy fat. They are known for reducing bad LDL cholesterol, maintaining good HDL cholesterol. They are stable at higher temperatures, making them good for cooking.

Polyunsaturated Fats are type of fats that is solid at room temperature and is considered to be a healthy fat. They are essential fats, meaning the body cannot produce them, so they must be consumed in the diet. They are important for brain function and cell growth and regeneration. These includes omega-3 and omega-6 fatty acids and are found in high amounts in fish oils and some plant oils.

Caffeine

Caffeine is a natural stimulant and can cause irregular heartbeat, anxiety and can cause negative effects on sleep.

Caffine may cause nerve sensitivity. During a shingles outbreak, affected nerves are highly sensitive. Caffeine, being a stimulant, can sometimes exacerbate pain or nerve irritation because it increases neurotransmitter activity, which might heighten the perception of pain.

Caffine may cause sleep disturbances. Good quality sleep is crucial for recovery from shingles. Caffeine can interfere with sleep by prolonging sleep latency and reducing total sleep time, which might hinder the healing process.

Caffine may also cause stress levels to rise. Caffeine can increase cortisol levels and exacerbate stress in some individuals, which may negatively impact immune function and slow down recovery from illnesses like shingles.

It is best to avoid caffeine products such as coffee, black tea, and colas.

• Coffee
• Tea: black tea, green tea, chai tea, oolong tea, white tea
• Chocolate
• Energy drinks
• Caffeinated water