Haaacheww – Children and the Common Cold

Colds are never any fun. They can cause sore throat, cough, headache, runny nose, congestion, sneezing and even a poor appetite. Children average ~3 to 8 colds per year, being the most common reason for missed school classes. Children typically get colds from other children and then often pass it on to their parents or teachers. Days 2 and 3 of the cold are the most contagious times, versus days 7-10 which are generally not contagious. While medicine can often help with the symptoms of the cold, it is key to keep up your child’s nutrition before, during and after to reduce the number of days they are sick and for boosting their immune system to prevent being sick again.

Nutrition Tips for Kids (> Age 1):
If breastfeeding keep it up. Breastmilk offers extra protection from cold causing germs.
Electrolytes: Often electrolytes can be depleted with high fevers or diarrhea. Small amounts of Gatorade or children’s Pedialyte can help to replenish.
Diarrhea: Dairy is often not tolerated when diarrhea is present. The digestive tract can have a temporary intolerance to lactose during this time. Milk is the highest in lactose versus cheese and yogurt which can be tolerated by some. Foods high in magnesium are also important to include in the diet after bouts of diarrhea (magnesium foods - nuts, kasha cereals, seafood, beans, pureed spinach).
Sore throat: Gargle salt and warm water a few times a day. Be sure that the child knows what gargling is before trying as they will not like the taste after swallowing.
Drinking Lots of Fluids: Preventing dehydration is extremely important. Try giving children fluids (even just a mouthful) every 15 -30 min. Fluids can also help loosen the mucus and replenishes water lost due to high temperatures. Kids may like warm drinks such as water with lemon and honey, ¼ -1/2 cup juice and water mixed or vegetable or chicken broth.
Nausea: Ginger tea or ale can help with nausea. Or simply grate a tablespoon of ginger and pour hot water on it and let steep for 2 minutes, add honey and serve. This warm drink can also help to soothe the stomach.
Chicken soup: This soup has been shown to speed the movement of mucus through the nasal passages, helping to relieve congestion and limit the amount of time viruses are in contact with nasal lining.
For reintroducing foods when the child is getting better, try small amounts of plain foods such as soups and crackers, crackers and cheese, toast with soup, canned peaches or pears and applesauce or other pureed fruits. Buying some baby food can also be an idea if you do not have time to puree foods, as they are bland and easily swallowed. Often carbohydrates are better tolerated then protein in the early stages of refeeding the child and when nausea is present.
Protein: Proteins that are better tolerated are usually ones that are low in lactose, fat and fiber. Chicken and white fish tend to be better tolerated versus tougher meats or ones high in fat. Many nuts and seeds are not as well tolerated due to the fat and fiber content. Avoid fried foods. When the child is feeling a bit better you could add skim milk powder to soups to increase the protein content.
Other foods to try: Jello, custard and puddings can also be tolerated by some children and often have an appeal because they are foods that may not always be eaten. By putting chopped pieces of fruit in the jello before it sets can also increase the nutrients.
Try not to give a child their favourite food when they are vomiting as they may never want to have it again!

Key Nutrients for Prevention
On a regular basis it is important to include foods with immune supporting nutrients to promote your child’s health. While a child is sick it is often better not to give them a tonne of supplement pills (eg. Iron in the pills can sometimes upset the stomach). Keep with real food items and bring back the supplements if you feel it is necessary after the child feels better. These vitamins and minerals are especially important in boosting the immune system:
Vitamin C: The immune and detoxification systems of the body need vitamin C to run smoothly. When these systems are in highly used or overloaded there can be an increase risk of vitamin C deficiency. Vitamin C is involved in our elaborate immune and detoxification systems through assisting the functioning of white blood cells, complement proteins and interferons. All of these components are vital in the protection of the body from infection. Foods high in Vitamin C: Papaya, bell peppers, broccoli, brussel sprouts, strawberries, oranges, kiwi, cauliflower, kale.
Vitamin A: Vitamin A plays a role in stimulating the activity of the immune system activities by promoting growth, and preventing the stress-induced shrinkage, of the thymus gland. It is also known to enhance the function of white blood cells, have anti-viral activity and increase the response of antibodies to antigens. Foods high in Vitamin A: Fresh carrots, spinach, sweet potato, yams, kale, turnip greens, swiss chard, bell peppers.
Zinc: Zinc plays a role in assisting many types of immune cells appear to depend upon zinc for optimal function. Particularly in children, researchers have studied the effects of zinc deficiency (and zinc supplementation) on immune response and number of white blood cells, including specific studies on T lymphocytes, macrophages, and B cells (all types of white blood cells). In these studies, zinc deficiency has been shown to compromise white blood cells numbers and immune response, while consuming foods high in zinc have been shown to restore conditions to normal. Foods high in Zinc: Beef, Lamb, sesame and pumpkins seeds, yogurt, green peas, shrimp, crimini mushrooms.

Other Important Tips:
Wash Hands: To help prevent the spread of colds and flus.
Humidifier: This can help put water into the air if the child is experiencing allergy flare ups or is bothered by the dry winter air. This can help soothe irritated nasal passages. Change the water daily to avoid mold growth.
Choose the right cold medicines: Do not give aspirin or other salicylates to children or teenagers with symptoms of a cold or flu. Young people can get sick or die from a rare condition called Reye Syndrome if they take these medicines while they are symptomatic.
Emergency Cold/Flu Symptoms:
· Fever: High temperature (above 102 F) or prolonged
· A cold that lasts for more than 10 days
· Trouble breathing, fast breathing or wheezing
· Skin color is bluish
· Dehydration and not drinking enough fluids
· Earache and/or drainage from the ear
· Changes in mental state (for example not waking up, irritability or seizures)
· Flu-like symptoms that return with a fever and a worse cough after initial improvement
· Worsening of a chronic medical condition (for example diabetes or heart disease)

The Bottom Line: The stronger your immune system the quicker you will fight a cold. Eat well regularly, practice good hygiene and get plenty of sleep.