Parenting columnist, Ouiam El Hassani, sheds light on how you can stay healthy when your kid is sick!
Cold and flu season is officially here, and parents everywhere are waging war against sore throats, stuffy noses and high fevers. What’s a mama to do when sickness has breached the walls of her home and taken up residence in the form of a chicken soup-sipping kiddo on the couch? How do you keep yourself healthy when your kids are sick?
Contrary to popular belief, all hope is not lost. In addition to washing, and washing, and washing those hands, here are some other often-overlooked recommendations for how to stay healthy in a germ-y home:
Boost Immunity with Breakfast
The war on the common cold can start at the breakfast table. Families should cut the processed foods and add more nutrient-dense foods, especially at breakfast. Morning protein is important for fullness, but it also helps with tissue repair and a general immune-system boost.
Parents should opt for whole protein sources such as meat, fish, dairy, eggs, beans, tofu or nuts to add some immune-boosting protein power to breakfast. That might look like a yoghurt bowl with berries, a fried egg and cheese sandwich or a smoothie with added protein powder. Then aim to round it out – at least throughout the rest of the day. A nutritionally-balanced diet is best for cold prevention as each nutrient plays a different, key role in overall wellness.
Turn to the Vitamin C and Zinc Team
Some studies suggest high doses of Vitamin C or zinc can limit the duration of an upper respiratory infection or cold if you feel a cold coming on. It’s not 100 percent effective, but the risk of toxicity is minimal – so it’s worth a shot even if there’s a small benefit. And it’s not too late if you’re already sick. The combo of Vitamin C and zinc can decrease the duration of symptoms even after a cold starts to set in. When you start to feel a little bit sick and start to feel that scratchy throat and think, “Maybe I am coming down with something”, go ahead and take Vitamin C.
Stay Hydrated
While certain foods and medicinal herbs can slow a virus’ progress, there is no menu item with the antiviral properties that can stop a cold or flu from happening altogether. It does help, however, to down a few glasses of water – at least when it comes to helping the body respond to the stress of illness.
Try Some Fresh Ginger
If Vitamin C-rich foods such as peppers, Brussels sprouts and broccoli are too tame for your taste, spicy ginger is another great source of immunity-boosting phytochemicals, or plant compounds. Ginger is well-regarded for its powerful antiviral and antibacterial properties, making it a strong immune system stimulant.
Infusing a couple of inches of peeled ginger in simmering water for 15 minutes makes a warming brew that you can sweeten with honey, then sip throughout the day.
Stock Up On Elderberry
A herbal medicine with a long history of use, black elderberry has been found to be highly effective in treating upper respiratory infections and reducing the duration of the common cold. Keep some elderberry gummies on hand for when the first signs of a cold start showing up to hopefully shorten its stay.
Get As Much Sleep As Possible
Sleep is a powerful tool for preventing and fighting off sicknesses. When you sleep, your body produces immune cells that help fight infection. Sleep also helps regulate inflammation and promotes faster recovery. Aim for seven to nine hours of sleep each night, and prioritise rest when you’re feeling under the weather.
Stay safe and healthy!
