ARTICLES

BEST COLD AND FLU FIGHTERS

The cold and flu season is here and unfortunately will last until March. Young children are especially prone to catching a few colds or flu this winter. A well balanced diet, exercise and good hygiene will keep their immune system strong and help fight the colds and flu they may encounter.

Is it a cold or is it the flu? Many people mistake the symptoms of one for the other. Symptoms of a cold start off with a dry cough and a sore throat, then symptoms are mild aches and pains, weakness and fatigue, runny, stuffy nose and sneezing with mild chest discomfort. Symptoms of a flu are high fever that can last a few days, headache, wet cough, aches and pains, fatigue and weakness that can last 2-3 weeks, with occasional runny, stuffy nose and sneezing.

Food is a powerful combatant to help strengthen the immune system’s ability to fight a cold or flu. Keeping a child’s immune system strong following the Canada's Food Guide as well as getting them to be active, can ward off the number of colds and flu your children will get this winter.

Studies have shown that Vitamin C can help reduce the symptoms and the duration of a cold or flu because of its immune booster and cell-protecting antioxidant properties. Some studies proclaim that consuming high doses of Vitamin C will help prevent getting a cold or flu. Foods that are rich in Vitamin C include:

• Citrus fruits such as oranges, lemons and grapefruits
• Strawberries
• Sweet red peppers
• Broccoli
• Elderberries (which are one of the highest Vitamin C containing fruits. It can be found in a tea, syrup or juice form.)

Vitamin E has also been shown to help reduce the number and length of a cold. Nuts such as almonds and sunflower seeds are rich in Vitamin E. Brazil nuts have been found to ward off respiratory infection because of the selenium they contain. But only feed these nuts to children older than 3 years of age who are not allergic to nuts.

Additional foods that contain antioxidants and other cold and flu fighting nutrients are:

• Mushrooms and oats contain immune boosting properties called beta-glucans.
• Garlic is pungent, but research suggests it may help prevent a cold or flu.
• Cabbage and brussel sprouts are rich in antioxidants.
• Herbal tea with honey and lemon can help treat a sore throat or bacteria infection because of their antioxidant properties.
• Warm vegetable or chicken soup is packed with antibacterial properties.
• Tomato soup contains lycopene from the tomatoes which acts as an antioxidant.

In addition to eating a healthy and balanced diet, maintaining good hygiene is important to ward off a cold or flu. Teaching children how to properly wash their hands at an early age will help lower the spread of colds and flu. Some tips to help form good hand washing habits in your children are:

Always wash your hands before you:

• Prepare food
• Eat a snack or before meal times
• Blow your nose
• Cough or sneeze into your hands
• Play with or touch a pet or animal
• Go to the bathroom

Teach your child the proper way to wash their hands.

• Use soap and warm, running water.
• Wash hands thoroughly, including wrists, palms, back of hands, fingers, and under the fingernails.
• Rub hands together for at least 10 to 15 seconds.

Eating a healthy, balanced diet and following good hygiene habits will hopefully prevent or at least alleviate some of the colds and flu that will visit your home this winter season.