How to Avoid Colds

Streaming eyes, runny noses - it’s enough to make anyone dive for the box of Kleenex. These winter ailments have a tendency to strike during the cold-infused winter season, leaving us below par and wanting to dose up on multiple cups of Lemsip. Of course, as nature dictates, children seem to suffer in a rather dramatic way with searing temperatures and incessant coughs one day whilst they’ll be fighting fit and full of life the next.  But this usually creates a spin off - parents catch the beastly bugs and find themselves tucked in bed for a few days! Well, as we all know, prevention is better than cure, so let’s just remind ourselves of basic common sense health-boosting ideas that never go amiss.
 
Diet
Children need a diet that is fresh and full of health-boosting nutrients. Menus should include at least one item from the following main food groups:

Fruit and Vegetables: Eat at least five portions a day - if not more. And serve in a variety of ways to maintain a child’s willingness to eat these vitamin-rich food items.  Experiment with fruit smoothies, serve a glass of fruit juice at mealtimes, let them chomp on carrot sticks for a mid morning snack or disguise a concoction of vegetables into a palatable dish so the children aren’t aware of its ingredients.  More ideas can be found at:  www.5aday.co.uk.

Carbohydrates: Classed as energy-rich foods items such as pasta, potatoes, bread, rice and cereals will provide slow releasing vitality needed for cold winter days.

Dairy: Building an intake of cheese or milk or butter into the daily menu will supply an important source of calcium - essential for healthy bone growth.

Protein:  Eggs, meat and fish belong to the food group responsible for building and maintaining muscle strength, providing a crucial support to fight off winter bugs.

Sugar and Fats:  Rather than eliminate this food group from your diet, just aim to limit the amount of sugar and fats that you consume each week.

Healthy Lunch Boxes
Despite concerted efforts by schools to improve significantly the nutritional value of items on their menus, some parents may wish to pack a vitamin-rich lunch for their child to take in. Plain sandwiches can be replaced by pitta bread, or even tempting tortilla wraps filled with fresh crisp salad and chicken or salmon.  Other fresh ideas include: a small tub of coleslaw; vegetable soup in a flask; fruit yoghurt or yoghurt drink; dried fruit such as raisins; a small handful of nuts and a carton of pure fruit juice.    

Vitamin C and Supplements
Does vitamin C really work to prevent or treat the common cold? Vitamin C will not stop us from catching a cold. Yet evidence shows that children whose diet consisted of a high vitamin C intake would recover more quickly from illness.  As the body doesn’t store vitamin C, a daily supplement taken alongside regular healthy meals may help fight off the symptoms of cold and flu.

Sleep
Too many late nights will play havoc with a child’s immune system so make sure the children go to sleep at a suitable hour to allow time to let their body repair and regenerate.

General Hygiene
Basic good hygiene will go a long way to wash away any nasty germs. Re-iterate the principles behind good hand washing and scrubbing behind fingernails. And, as the mouth is a great breeding ground for germs, it’s important to maintain good oral hygiene.  Toothbrushes should be changed regularly and should be kept away from each other on the bathroom shelf. Once the cold has passed, wash hand towels to prevent re-infection.

Fresh Air
It’s easy to hibernate in our toasty homes during the winter, but this is what germs love most – a warm, cosy environment.  So, throw open the windows for short spells during the day to circulate fresh air around the house.  Don’t be put off when it’s blowing a gale and chucking it down with rain.  Instead, drape yourselves in waterproofs and go out to face the elements.

Exercise
Research suggests that regular moderate exercise can cut the odds of getting a cold.   Physical activity needn’t be limited to the football pitch or netball court either.  Add some variety - why not take them to sample a sport they’ve never tried before, such as ice-skating or ski-ing perhaps?

Keep Positive
Pressures at school, stress, and a general negative attitude will bring down any child, making them more susceptible to infection.  Keep their spirits up by keeping your own outlook positive.

If your child starts to feel under par……

• Keep them well hydrated with water and warm drinks.
• Let them rest and avoid strenuous activity
• Visit your pharmacist for remedies to ease any discomfort and to aid faster recovery.  Be very careful to use medicines suitable for the age of your child. 
• For treatment and advice on any winter ailments go to www.nhsdirect.co.uk or call 0845 4647.