Preventing Colds & Flu for the Whole Family

It has been reported that the average child has between six to eight colds per year. With symptoms that last from seven to nine days, this is one of those times you WANT your child to be BELOW average!

Here are some things to think about for keeping kids (and you) healthy during times when they may be more vulnerable:

1. Stress depresses the immune system. Schedule or routine changes (ie. starting school) coincide with the time of year when children get sick more often-- early fall. Be aware that children get stressed too and this can impact their health. It's never too early to teach your children relaxation skills. There's evidence that when you put relaxation skills into action, your interleukins - components of the immune system's response against cold and flu viruses -- increase in the bloodstream.

2. Eat a "rainbow" of foods. The natural phytochemicals that give fruits and vegetables their beautiful colors also have medicinal properties. Healthy, natural, unprocessed food is ALWAYS the best. When sick, we may reach for comfort food or prepared items. These usually have too much sugar (carbohydrates) and often contain preservatives and other chemicals that DO influence our children's health over time. The average American consumes an astounding 2-3 pounds of sugar each week, which is not surprising considering that highly refined sugars in the forms of sucrose (table sugar), dextrose (corn sugar), and high-fructose corn syrup are being processed into many foods such as bread, breakfast cereal, mayonnaise, peanut butter, ketchup, spaghetti sauce...

Eating or drinking 100 grams (8 tbsp.) of sugar, the equivalent of one 12-ounce can of soda, can reduce the ability of white blood cells to kill germs by forty percent. The immune-suppressing effect of sugar starts less than thirty minutes after ingestion and may last for five hours.

It is vital that you provide plenty of fresh food; vegetables, fruits, grains, fiber, and lots of good quality water.

3. We unknowingly bring toxic chemicals into our homes all the time. Our cleaning and personal care products (look up their ingredients online for toxicity) probably contain some unhealthy chemicals that could add to the body's burden of trying to stay healthy. The "fresh scent" of some of these products, can contribute to irritation of mucous membranes: the body's first line of defense against illness. Choose products that contain all natural ingredients and no chemical fragrances.

4. This one is simple-- wash kids' hands often and disinfect surfaces when you can. (Look for non-toxic products for this purpose, too.) Most cold and flu viruses are spread by direct contact. Someone who has the flu sneezes onto their hand, and then touches the telephone, a toy, a kitchen glass. The germs can live for hours -- in some cases weeks -- only to be picked up by the next person who touches the same object. Wash children's hands as soon as they come in the door. Additionally, teach children to cover their mouth when coughing and sneezing and avoid rubbing their eyes and nose. Cold and flu viruses enter your body through the eyes, nose, or mouth. Touching their faces is the major way children catch colds, and a key way they pass colds on to their parents.

5. Create a natural medicine chest for your home.

-Probiotics: Some studies have shown that eating a daily cup of low-fat yogurt can reduce your susceptibility to colds by 25 percent. Researchers think the beneficial bacteria in yogurt may stimulate production of immune system substances that fight disease. If your child does not like yogurt or can not eat dairy products, look for a high quality probiotic. These are healthy bacteria that live in our intestines and help our immune system. The best species of probiotics are lactobacillus and bifidobacteria. Available as liquid, powder, and capsules, children and adults can take as directed.

-Vitamin C: This simple vitamin can fight off invading germs. Younger children up to age 6 will benefit from around 250 mg per day. Older kids and adults can take 500 mg per day. Available as a powder, chewable, or capsule (although prolonged use of chewable vitamin C leads to the erosion of teeth enamel. Brush teeth shortly after chewing vitamin C.)

-Elderberry extract: This berry extract has been shown to inhibit viral cell replication. Standard dosage for children is 1 tsp three times a day, away from food.

As with any medication or supplement, speak to your child's healthcare provider before taking anything new.

Do remember that there is no way to avoid the exposure to all germs but by supporting the immune system and making a few lifestyle changes, not every exposure will cause illness.