Doctor's top tips on what to eat when you’re sick

In this episode of In Good Taste, I sit down with Dr Ayan Panja — NHS GP, TV doctor, author of The Health Fix, and host of the brilliant 15-minute podcast Saving Lives in Slow Motion — to ask a question all of us are facing right now: Why is everyone ill, and what can we actually do about it? This is a grounded, comforting conversation about the habits, meals and small tweaks that genuinely help food lovers and home cooks feel better in a season of bugs, busy schedules and comfort food. WHAT WE COVER ➡️ Why so many people get sick when they finally stop for the holidays ➡️ What makes some winters hit harder than others ➡️ Immune resilience: what it actually means (and why “boosting” is a myth) ➡️ Comfort food cravings: the dopamine science behind carbs and why chicken soup really does help ➡️ The “sore throat drink” Dr Ayan makes for his own kids ➡️ The spices and herbs with evidence: ginger, garlic, turmeric, black pepper ➡️ Vitamin D: the winter supplement almost all of us need, especially with darker skin tones ➡️ Omega-3s, oily fish and the nutrient-dense meals that support your body ➡️ What foods and drinks don’t help you fight bugs ➡️ Home remedies that work — and those that should absolutely be binned (WD-40, we’re looking at you) ➡️ The small, easy habits that protect your household from passing viruses around ABOUT DR AYAN PANJA Dr Ayan Panja is an NHS GP, broadcaster and creator of Saving Lives in Slow Motion, a podcast that distils health topics into 15-minute, calm, digestible insights. He is also the author of The Health Fix, which reframes wellbeing through the lens of lifestyle and personal context. Listen to his podcast here: 🎧 Saving Lives in Slow Motion — available on all major platforms. ABOUT ME I’m Mallika Basu — food writer, advisor, spice obsessive and author of the upcoming book In Good Taste: What Shapes What We Eat and Drink – and Why It Matters (paperback, 22 Jan 2026). I help food lovers understand the systems, cultures and flavours that shape what ends up on our plates. FOLLOW ME Instagram: @mallikabasu_ LinkedIn: /mallikabasu YouTube: @mallikabasu Substack: https://mallikabasu.substack.com/ Follow In Good Taste so you never miss a weekly episode on food matters for food lovers — and if you enjoyed this conversation, a like, comment or share helps others find the show.