It’s that time of year again; the autumn is setting in, the days are getting colder and shorter, and the sniffles start reappearing! When our children catch a cold, what can we do to help them stay strong and recover quickly?
What is a cold?
A cold is a viral infection that can cause a number of irritating symptoms: sore throat, sneezing, runny nose with white or green mucous, cough, mild headache, low-grade fever and fatigue. A cold will generally last for 5-10 days, but the worst of the symptoms should start to fade after 2-3 days. Colds are common and normal. The autumn is a particularly potent time for catching a cold as the immune system faces a number of attacks – the colder, damper weather; returning to the classroom, and less time in the sunshine and fresh air.
An antibiotic is of no use for the common cold. Save antibiotic use for bacterial infections when your child really needs them. Frequent, inappropriate use of antibiotics not only weakens your child’s immune system, it also encourages drug-resistant bacteria. The common misconception that green mucous requires antibiotics can mean unnecessarily overmedicating for the common cold.
Other viral and bacterial infections can have stronger, more severe symptoms. If you are in any doubt, check with your GP.
Generally, the common cold is a nuisance and can leave your little one feeling out of steam while they recover. Here’s how you can best support your little one this winter season.
Rest
There is a reason we feel tired when we are unwell - all reserves are being used to fight off the infection. Allow the body to do this. If your little one is tired, encourage them to rest, take naps and relax. Cancel non-essential activities for a few days, especially sports and swimming.
Eat well
Quite often when they are unwell, children will lose their appetite. This is a result of the body focusing on fighting the infection rather than the complicated, full-time job of digesting food. Offer light, nutritious snacks that will keep them fuelled but will not overwhelm their digestive system. I recommend foods high in vitamin C, and my kids seldom refuse a bowl of berries and kiwi, and a homemade, warmed smoothie when they are under the weather.
Stay hydrated
One thing kids are not so good at is staying hydrated. This is very important for children, especially if they have a fever as this will quickly dehydrate them, leaving them feeling weak and lethargic. It is also important to drink plenty of fluids when they are congested or have a cough – the body produces phlegm and mucous to wash out the infection, and extra fluids will keep this phlegm thin and effective. Offer them a drink every 15-30 minutes. Watered-down juice is a good option, as it is tasty and well-absorbed without being too sugary.
Use essential oils
I make a powerful blend called ‘Thieves Oil’, that is fantastic for speeding up the passage of a phlegmy cold. This strong anti-viral combination mixes oils of clove (40 drops), lemon (35 drops), cinnamon (20 drops), eucalyptus (15 drops) and rosemary (10 drops) – add 1-2 drops on the pillow at night, or make your own balm with thieves oil and coconut oil and rub a little on the soles of the feet at night.
Cod liver oil
When the sun disappears, we lose our free source of essential vitamin D. In my practice, I prefer to use natural sources of vitamin D rather than synthetic supplements. I choose pure cod liver oil for my children, as it provides the perfect combination of vitamins D and A, plus immune-boosting omega oils.
Broths
Another cold-season favourite is homemade bone broth. This immune superstar can be made simply by simmering the leftover bones from an organic roast chicken, and using it as a base for soups and sauces. Add garlic, rosemary, onion and apple cider vinegar to boost this easy but powerful health tonic.
Elderberry syrup
My favourite kid-friendly immune-booster is homemade elderberry syrup, made with local honey and Mother Nature’s autumnal gift to us: wild elderberries. This easy-to-make syrup can be taken every day as a preventative support during the cold season. You will find elderberry bushes in most green areas, and late September/early October is the ideal time to pick the black ripe berries, to be boiled down and added to honey.
Fiona O’Farrell is a licensed acupuncturist and naturopath and runs The Gate Clinic in Greystones, Co. Wicklow. She specialises in women’s health, pregnancy, and fertility. For more information, see www.facebook.com/thegateclinicgreystones, call 01 201 7210 or visit www.thegateclinic.ie.
