You’re snuggled up on the couch, tissues in hand, battling the sniffles and body aches. As your body fights off illness, a peculiar urge creeps in—an intense craving for sugar and carb-laden comfort foods like chocolate, pastries, and bread. But why does this happen, especially when sickness often suppresses appetite? The answer lies in the complex interplay between our immune system, brain chemistry, and metabolic needs.

Understanding why your body craves sugar when you’re sick is the first step in making healthier choices. While the desire for sugary comfort foods is driven by biological and psychological mechanisms, indulging too much can be counterproductive to recovery. Instead of reaching for refined sugars, opt for nutrient-rich foods that provide long-lasting energy and support immune function.

The next time you are sick and crave a sweet something, try one of these instead: honey in tea, fresh fruit, or complex carbohydrates like whole grains. These can provide your body with the comfort and energy it seeks—without the unwanted side effects of refined sugar.

What Causes You to Crave Sugar When You Are Sick

Food craving is not just about taste; it is a combination of emotion, behavior, physiological reaction, and even evolutionary mechanisms. When you are ill, your body requires more energy to fuel the immune system and to enhance hunger signals. But sugar and carbohydrate craving is more than anything else because of the following reasons:

1. Immune System's Energy Requirement

When you become ill, your immune system works overtime, releasing an attack on intruding bacteria and viruses. All this extra work requires more energy, which the body attempts to replenish with quick and easy-to-digest sources—carbohydrates and sugar.

The stress of disease also triggers the release of cortisol, a hormone that helps mobilize stored energy stores by breaking down stored glucose. This creates a physiological state in which the body craves energy-rich foods to support immune function. Foods like high-sugar foodstuffs produce a rapid release of glucose and therefore temporary relief of the energy demands of the immune response.

2. Hunger Hormone Ghrelin and Its Function

Ghrelin, often referred to as the "hunger hormone," is secreted by the stomach to stimulate hunger in the brain. When the body recovers from illness and fights disease, metabolic activity increases as it restores tissues and fights disease, causing increased ghrelin secretion. That increase in ghrelin stimulates hunger for high-calorie foods, such as those containing carbohydrates and sugar, that provide an immediate boost of energy.

3. Reward System of the Brain and Sugar's Role in Comfort

The brain's reward system is one of the primary reasons we reach for sugar foods when we are sick. Glucose, the brain's primary source of fuel, is quickly absorbed from sugary and carbohydrate foods. This quick use stimulates the release of dopamine and serotonin, neurotransmitters associated with pleasure and mood.

Dopamine provides a temporary sense of comfort, which can be especially appealing when you’re feeling unwell. Serotonin, often referred to as the "feel-good hormone," is linked to carbohydrate consumption. In fact, studies have shown that carb-rich diets can increase serotonin levels, temporarily improving mood and reducing feelings of discomfort.

4. Downside of Sugar Cravings

While indulging in sweet treats might seem harmless when you are sick, excessive sugar use has negative effects on health and healing. Here's why:

Increased Inflammation: Excess sugar use can create systemic inflammation, which will worsen the symptoms of colds, flu, or other infections.

Immunocompromised Function: Research suggests that excessive sugar intake can impair the function of white blood cells and thus attenuate their ability to fight infections.

Energy Crashes: The typical "sugar rush" tends to be followed by an energy crash, leaving you worse off than you were originally.

Disturbed Gut Health: Since up to 90% of serotonin is released in the gut, excessive sugar consumption has the potential to disturb gut microbiota, immune function, and overall health.

5. Short-Lived High of a Sugar Rush

One of the most prevalent myths is that sugar is a source of long-lasting energy. While it has a tendency to make the body's blood sugar level spike, a short and ultimately ensuing crash later on causes it to induce even more fatigue and decreased alertness.

Research indicates that while carbohydrates may briefly elevate mood, they may also contribute to low energy levels after an hour of consumption. This is particularly problematic in the case of an already compromised body through illness.

In addition, frequent use of sugar has the ability to undermine impulse control with time, and so it becomes harder to resist desires and leads to an addiction pattern. For long-term users of sugar, this can create a withdrawal-like response, and therefore it is even harder to resist sugar consumption when one is ill.

What Your Brain Really Wants

In addition to mere cravings, your brain craves equilibrium in neurotransmitter function. Experiments in the 1970s and later have determined that higher carbohydrate consumption has been shown to raise tryptophan levels, the precursor to serotonin. This accounts for why candy can appear emotionally rewarding in illness.

Surprisingly, scientists have also learned that cravings for sugar are shaped to a significant degree by gut microbiota. Bacteria within the gastrointestinal system could even cause sugar cravings, particularly following antibiotics use, which would create a disturbance of gut flora.

How Can You Avoid Sugar When You Are Sick?

As much as one would love to treat themselves with sweets during sickness, excess sugar may not be the best choice in terms of recovery. Research shows that sugar interferes with vitamin absorption, reducing the body's ability to absorb vital nutrients required for immune function. It further contributes to inflammatory responses, exacerbating symptoms by exciting abnormal immune activity. It also decreases white blood cell efficiency, potentially weakening the body's inherent immune defense.

That does not imply that you must cut out sugar altogether. Natural sugars in whole foods like fruit carry essential vitamins and minerals for immune system function and satisfying cravings in a healthier way.

So, while your sweet tooth is tempting you, remember that smarter food choices can result in quicker recovery and improved sensations in the long run.

It started with a simple TikTok video, four large carrots shaved into ribbons, mixed with garlic, sesame oil, lime juice, coconut aminos, rice vinegar, and green onions. The resulting “crunchy and addictive” salad quickly racked up millions of views under the viral trend #EatYourRetinol. But is it just social media hype, or can what’s on your plate really show up on your face?

The trend encourages eating vitamin A-rich foods, like carrots, to support skin health from the inside out. “Skincare always starts within,” says Johanna Salazar, registered dietitian nutritionist and founder of Healing Nutrition, as noted by Martha Stewart. But experts urge a balanced view: while diet can support your skin, it’s not a magic replacement for topical care.

What’s in the Carrot Salad That’s Good for Your Skin?

The base of the salad, carrots, are packed with beta-carotene, a precursor to vitamin A, known for boosting skin cell turnover and promoting a radiant complexion. Pairing it with a fat, like sesame oil, helps your body absorb the fat-soluble vitamin. Lime juice adds vitamin C, key for collagen production, while garlic and green onion offer prebiotics that support gut health, which in turn impacts skin health.

Sesame seeds sprinkled on top bring in vitamin E and fiber, which contribute to skin hydration and a healthy glow.

“It’s a nice mix of ingredients that all play small but beneficial roles in skin support,” says Salazar.

Dermatologists Weigh In: Not a Cure-All

Lauren Kole, M.D., associate professor of dermatology at the University of Alabama at Birmingham, appreciates the effort to eat for skin health—but with a word of caution.

“Deficiencies in certain vitamins and minerals can negatively affect the hair, skin, and nails,” she says. “But eating an excess doesn’t necessarily make your skin better.”

Kole points out that while beta-carotene from carrots is helpful, it's not strong enough to replace prescription retinol or other topical treatments for conditions like acne or hyperpigmentation. “Diet is not a substitute for proper skin care,” she emphasizes.

Beyond Carrots: Other Skin-Loving Foods

Experts agree that eating for your skin isn’t just about one salad. A variety of fruits, vegetables, and healthy fats are essential. Salazar and Kole both recommend incorporating:

Dark-colored fruits like berries and red grapes, which are high in antioxidants that fight oxidative skin damage.

Leafy greens such as spinach, kale, and chard, which are rich in vitamin C and help with collagen production.

Vegetables like broccoli, mushrooms, and cauliflower, which support healthy pigmentation and skin repair.

Healthy fats including avocados, walnuts, flaxseeds, and omega-3-rich foods to reduce inflammation and maintain skin moisture.

According to Kole, diets like the Mediterranean diet—rich in plant-based foods and good fats, have shown potential skin benefits in clinical settings.

Don’t Ditch Your Skincare Just Yet

While the “Eat Your Retinol” movement has its heart in the right place, Salazar and Kole stress that no food trend should replace professional skincare or personalized advice.

Lizzy Davis, Ph.D., a dietitian and assistant professor at UAB, advises people to approach such trends with balance.

“Cooking carrots, for example, doesn’t reduce their skin-friendly fiber,” she notes. “It can actually make them easier to digest and still beneficial.”

Davis also warns against over-relying on TikTok or Instagram for skincare advice. “Talk to your doctor or a registered dietitian,” she says. “Social media is convenient, but it can’t give you a plan tailored to your needs.”

We already know that ultraprocessed foods are linked to obesity, heart disease, and diabetes. But now, a new study published in the medical journal Thorax suggests a concerning addition to that list, lung cancer.

According to researchers, people who consume the highest amounts of ultraprocessed foods may face a 41% higher risk of being diagnosed with lung cancer, compared to those who eat the least, even when accounting for smoking and other known risk factors.

What Are Ultraprocessed Foods?

Ultraprocessed foods are industrial formulations made largely or entirely from substances not typically used in home cooking.

According to the Food and Agriculture Organization of the United Nations, these include artificial colorings, preservatives, emulsifiers, and chemically altered fats, sugars, or salts.

Common examples? Think sodas, chips, packaged soups, processed meats like chicken nuggets and cold cuts, instant noodles, diet soft drinks, and even some ice creams.

These additives enhance taste, shelf-life, and appearance, but at what cost?

What Does The Study Reveal About Food Choices and Lung Cancer Risk

Researchers behind the Thorax study analyzed data from over 100,000 adults who participated in the U.S. National Health and Nutrition Examination Survey. Each person filled out a detailed dietary questionnaire, which researchers then compared with medical records to track lung cancer diagnoses over time.

On average, people reported eating nearly three servings of ultraprocessed food a day, most commonly lunch meats and soft drinks.

Despite adjusting for smoking habits, age, sex, and other lifestyle factors, the study found a clear association between higher ultraprocessed food intake and increased lung cancer risk, particularly among people who had never smoked.

“This strongly suggests that these foods may contribute to lung cancer risk in ways beyond just smoking,” said Dr. David Katz, a specialist in preventive and lifestyle medicine and founder of the nonprofit True Health Initiative, as reported by CNN. Though not involved in the study, Katz called the findings “concerning and credible.”

Why Would Food Be Linked to Lung Cancer?

Experts believe multiple mechanisms could be behind the link.

“Industrial processing alters the food matrix,” the study authors explained, “which affects how nutrients are absorbed and may produce harmful contaminants.”

One such contaminant is acrolein. It is a toxic compound found not only in cigarette smoke, but also produced when cooking oils or fats are heated to high temperatures.

The U.S. Centers for Disease Control and Prevention (CDC) lists acrolein as a substance that can inflame and damage lung tissue.

Packaging may also be a problem. Plastics and synthetic materials used in food storage can leach chemicals, some of which are known or suspected carcinogens.

Add to that the fact that ultraprocessed foods are often low in omega-3 fatty acids, said Dr. Tom Brenna, professor of nutrition and chemistry at the University of Texas at Austin, as reported by CNN.

“Omega-3s spoil easily, so manufacturers tend to remove them to increase shelf life,” he explained. That’s unfortunate, because omega-3s help reduce inflammation, a key process in cancer development.

Smoking Isn’t the Only Risk Factor

Lung cancer remains one of the most commonly diagnosed cancers globally, with 2.4 million new cases in 2022, according to the World Health Organization. While smoking remains the leading risk factor, experts now believe diet and environmental exposures also play a role.

Dr. Fang Fang Zhang, a professor at Tufts University’s Friedman School of Nutrition Science and Policy, as reported by CNN, noted that while the study adjusted for smoking, the adjustment may not have been thorough enough. “Smoking needs to be measured more precisely, by cigarettes per day or years of exposure,” she said. Still, she found the link stronger in non-smokers, which makes the data all the more compelling.

What You Can Do: Eat More Whole Foods

The takeaway? While more research is needed to understand the exact biological mechanisms at play, the connection between ultraprocessed foods and cancer risk can no longer be ignored.

According to Dr. Katz, the solution lies in going back to basics. “Health and diet quality improve when people eat mostly whole, unprocessed foods,” he said, including vegetables, fruits, beans, whole grains, nuts, seeds, and other plant-based ingredients.

Dr. Zhang agrees. “Avoid foods with long ingredient lists full of unfamiliar chemicals,” she advised. “Focus on meals made from whole or minimally processed ingredients whenever possible.”

Fish oil is a star supplement loaded with omega-3 fatty acids like EPA and DHA. It offers a spectrum of vital benefits for women’s health. These extend beyond general well-being to support heart, brain and joint function, especially in areas of concern specific to women.

Fish oil, rich in omega-3s, addresses unique needs across all stages of a woman’s life. From adolescence through motherhood to menopause, fish oil supports cardiovascular, hormonal, mental and reproductive health.

A Boost for the Heart

Fish oil plays a major role in promoting heart health. According to Dr Mohit Bhatia, it helps lower triglyceride levels, a risk factor for cardiovascular disease, and improves blood flow, making it essential for proper cardiovascular function. He adds that it also slows the progression of cardiovascular disease.

Karan Khurana, a health expert at WishNew Wellness, concurs, saying that omega-3s in fish oil reduce triglycerides, lower blood pressure, and decrease arterial inflammation. This is particularly vital for post-menopausal women, who face a greater risk of heart disease. Regular consumption of fish oil, he says, can even lower the risk of heart attacks and strokes.

Hormones, Menstrual Cycles and PMS

Women facing bloating, mood swings or cramps may find some relief with fish oil. Dr Bhatia says that some evidence-based research suggests fish oil can help alleviate PMS and menstrual pain, thanks to its anti-inflammatory properties.

Khurana elaborates that omega-3s may regulate menstrual cycles and reduce cramps by lowering prostaglandin levels, which contribute to pain and inflammation. He adds that fish oil can ease common PMS symptoms such as bloating and breast tenderness.

Pregnancy, Postpartum and a Baby’s Brain

The benefits of fish oil carry into pregnancy too. Dr Bhatia points out the importance of DHA during this stage, saying it is vital for healthy foetal brain and eye development. It may also reduce the risk of preterm birth and help alleviate postpartum depression.

Khurana backs this up, pointing out that fish oil supplementation not only supports cognitive function in babies but also helps mothers manage postpartum depression. It plays a role in maintaining the mother’s brain health during and after pregnancy.

Bones, Joints and the Menopause Years

Post-menopause, bone health becomes a serious concern for many women. Dr Bhatia says that the anti-inflammatory properties of fish oil can contribute to bone health, potentially reducing the risk of osteoporosis.

Khurana adds that omega-3s enhance calcium absorption and support bone density. Fish oil, he explains, helps reduce inflammation linked to joint pain, promoting stronger bones and better mobility for older women.

Better Moods and Sharper Minds

Women are more likely than men to experience anxiety and depression, and fish oil might just help. Dr Bhatia explains that these fatty acids play a role in elevating mood and supporting brain function, potentially mitigating cognitive decline.

Khurana agrees, saying omega-3s support cognitive health and reduce the risk of dementia later in life. Fish oil, he says, may alleviate symptoms of depression and anxiety, contributing to overall mental well-being.

Your Skin Will Thank You Too

Dr Bhatia does not touch on it, but Khurana dives into skin benefits. He says that fish oil improves hydration, reduces wrinkles, and protects against UV damage. Its anti-inflammatory effects can ease conditions like eczema, making skin look and feel healthier.

Final Thoughts Before You Pop That Capsule

Dr Bhatia emphasises that while fish oil is a powerful supplement, it should complement a balanced diet and healthy lifestyle. He strongly recommends consulting a healthcare professional before starting, especially for those on medication or with existing conditions.

Khurana suggests aiming for 250–500 mg of combined EPA and DHA daily, either through fatty fish like salmon or through supplements. Fish oil, he concludes, is a holistic powerhouse that can help women thrive at every stage of life.