NUTRITION

Keep The Sniffles Away This Winter

By Kim Holmes

Posted  June 6 2017 | 0 Shares

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After a gorgeous autumn, winter is just about here. That means, of course, lots of cosy days snuggled up in blankets with the little ones. Unfortunately, sniffles and other winter illnesses are also en vogue this season.

Right now is a good time to really nourish your child’s body with some great foods and perhaps supplements to build up nutrient stores ready for the change in season. One of my favourite things to do is nourish my kids’ little growing bodies and more so in winter. No one likes a sick child, so have a read & hopefully take some healthy action!

Key immune boosting nutrients are:

  • Vitamin A & Beta-carotene
  • Vitamin C
  • Vitamin D
  • Iron
  • Probiotics
  • Zinc

Where do I get these?
1. Vitamin A & beta-carotene – found in orange coloured veggies, such as carrots, sweet potato, papaya and of course oranges. These are great for the health of our mucus membranes in the body.
2. Vitamin C – again, oranges, but also berries, capsicum, broccoli and kiwi fruits to name a few. This is a potent antioxidant as well as increasing cold & flu fighting white blood cells.
3. Vitamin D – a great vitamin; it can be deficient in children in winter (due to lack of sun or being in doors) – get outdoors on winter sunny days and enjoy eggs and oily fish.
4. Vitamin D is essential in warding off sniffles and illnesses, and plays an important role in immune health.
5. Think Zinc: It’s just wonderful for the immune system – enjoy it seafood, pumpkins seeds, and organic meats.
6. Probiotics – a healthy digestive system provides the basis for a good immune system. The majority of our immune system lies in the gut, so it makes sense to nourish there. Enjoy natural full-fat yoghurts, kefir milk/ yoghurts and fermented foods such as miso, sauerkraut & tempeh.
7. Garlic – wonderful for colds, and an easy addition to many recipes.

My little tips for keeping your child’s health in great shape (and the sniffles away) this winter:

  1. Roast sweet potato with dinner – why not dry adding a few pieces of roasted garlic into it?
  2. Salmon patties made with sweet potato & grated vegetables.
  3. Go for green! Yes, green smoothies are still all the rage and so they should be. Adding kale, spinach, avocado & kiwi to banana and water (just to name a few) allows the body to readily absorb all the amazing immune-boosting properties of green vegetables.
  4. Nourish their little bodies with lovely nutrients such as good fats (avocado, coconut oil, nuts, seeds, fish) and good protein (organic meat, chicken, fish, nuts, seeds, legumes, eggs).
  5. Soup for the soul – it’s true, chicken, veggie or broths will heal. It’s a great vessel for getting nutrients in!
  6. Get out in the sunshine for extra vitamin D, but keep in mind that you still need sunscreen!
  7. Avoid sugar (one of my top rules!) – sugar feeds those nasty bugs and depletes the white blood cells that are the basis for the immune system.
  8. I like to supplement my kids with good quality nutrients just to ensure they’re replete & ready for the bugs! A good probiotic, fish oil (with A &D) and zinc, then you are on your way (good for parents too!).
  9. If there is lots of mucus, avoid foods that can make this worse (just for that time), such as dairy, bananas & eggs (re-introduce these after, as they are all highly nutritious).
  10. Remember, antibiotics will only help when the infection is bacterial. Most colds and coughs are viral and need TLC as mentioned above. Antibiotics can rob the gut of that good bacteria we need to keep healthy.
  11. Drink lots of water, soup, hot toddies, hot teas, and hot cocoa to wash nasties away.
  12. Rest + reboot; if the little ones are not well, time on the couch + adequate sleep can most definitely help. Keeping them calm and also reducing stress & anxiety can keep viruses away.
  13. Keep those little hands clean! This is especially crucial when everyone else has the sniffles and sneezies: Wash hands often to keep those viruses and bacteria at bay. Cleanliness is the key; a tea tree nasal spray is great too.

Remember, your children are so precious. Keep them as healthy as you can in winter, at preschool, school and on holidays and you’re on the right track.

In health,
Kim

Reviewed by Kim Holmes 6 June 2017 references
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This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

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Keep The Sniffles Away This Winter

NUTRITION

After a gorgeous autumn, winter is just about here. That means, of course, lots of cosy days snuggled up in blankets with the little ones. Unfortunately, sniffles and other winter illnesses are also en vogue this season.

Right now is a good time to really nourish your child’s body with some great foods and perhaps supplements to build up nutrient stores ready for the change in season. One of my favourite things to do is nourish my kids’ little growing bodies and more so in winter. No one likes a sick child, so have a read & hopefully take some healthy action!

Key immune boosting nutrients are:

  • Vitamin A & Beta-carotene
  • Vitamin C
  • Vitamin D
  • Iron
  • Probiotics
  • Zinc

Where do I get these?
1. Vitamin A & beta-carotene – found in orange coloured veggies, such as carrots, sweet potato, papaya and of course oranges. These are great for the health of our mucus membranes in the body.
2. Vitamin C – again, oranges, but also berries, capsicum, broccoli and kiwi fruits to name a few. This is a potent antioxidant as well as increasing cold & flu fighting white blood cells.
3. Vitamin D – a great vitamin; it can be deficient in children in winter (due to lack of sun or being in doors) – get outdoors on winter sunny days and enjoy eggs and oily fish.
4. Vitamin D is essential in warding off sniffles and illnesses, and plays an important role in immune health.
5. Think Zinc: It’s just wonderful for the immune system – enjoy it seafood, pumpkins seeds, and organic meats.
6. Probiotics – a healthy digestive system provides the basis for a good immune system. The majority of our immune system lies in the gut, so it makes sense to nourish there. Enjoy natural full-fat yoghurts, kefir milk/ yoghurts and fermented foods such as miso, sauerkraut & tempeh.
7. Garlic – wonderful for colds, and an easy addition to many recipes.

My little tips for keeping your child’s health in great shape (and the sniffles away) this winter:

  1. Roast sweet potato with dinner – why not dry adding a few pieces of roasted garlic into it?
  2. Salmon patties made with sweet potato & grated vegetables.
  3. Go for green! Yes, green smoothies are still all the rage and so they should be. Adding kale, spinach, avocado & kiwi to banana and water (just to name a few) allows the body to readily absorb all the amazing immune-boosting properties of green vegetables.
  4. Nourish their little bodies with lovely nutrients such as good fats (avocado, coconut oil, nuts, seeds, fish) and good protein (organic meat, chicken, fish, nuts, seeds, legumes, eggs).
  5. Soup for the soul – it’s true, chicken, veggie or broths will heal. It’s a great vessel for getting nutrients in!
  6. Get out in the sunshine for extra vitamin D, but keep in mind that you still need sunscreen!
  7. Avoid sugar (one of my top rules!) – sugar feeds those nasty bugs and depletes the white blood cells that are the basis for the immune system.
  8. I like to supplement my kids with good quality nutrients just to ensure they’re replete & ready for the bugs! A good probiotic, fish oil (with A &D) and zinc, then you are on your way (good for parents too!).
  9. If there is lots of mucus, avoid foods that can make this worse (just for that time), such as dairy, bananas & eggs (re-introduce these after, as they are all highly nutritious).
  10. Remember, antibiotics will only help when the infection is bacterial. Most colds and coughs are viral and need TLC as mentioned above. Antibiotics can rob the gut of that good bacteria we need to keep healthy.
  11. Drink lots of water, soup, hot toddies, hot teas, and hot cocoa to wash nasties away.
  12. Rest + reboot; if the little ones are not well, time on the couch + adequate sleep can most definitely help. Keeping them calm and also reducing stress & anxiety can keep viruses away.
  13. Keep those little hands clean! This is especially crucial when everyone else has the sniffles and sneezies: Wash hands often to keep those viruses and bacteria at bay. Cleanliness is the key; a tea tree nasal spray is great too.

Remember, your children are so precious. Keep them as healthy as you can in winter, at preschool, school and on holidays and you’re on the right track.

In health,
Kim

Reviewed by Lisa Kelly 6 June 2017
references
  • current version

  • PEER REVIEWER

  • Doc id

  • next review

This document has been developed and peer reviewed by a KIDS HEALTH Advisory Board Representative and is based on expert opinion and the available published literature at the time of review. Information contained in this document is not intended to replace medical advice and any questions regarding a medical diagnosis or treatment should be directed to a medical practitioner.

make a comment

2 comments

more articles by Kim Holmes

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latest articles

view more

MEET THE EXPERTS

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