Holistic Remedies for Cold and Flu Season
When you or your child catches a cold, taking a holistic approach can greatly support recovery. While colds are common, natural remedies and nutritional strategies can help ease symptoms, support the immune system, and promote a quicker recovery.
Weighing Risks vs. Benefits for Treatments
Before diving into any treatments, it’s essential to weigh the risks and benefits, especially when it comes to children. Since children’s bodies are still developing, their responses to treatments - whether natural or conventional - can differ greatly from those of adults. For every treatment option, ask yourself:
• What are the potential risks or side effects of this treatment?
• What are the benefits?
• Is this the best option for my child’s age and developmental stage?
Natural remedies can often provide gentle support during a cold, but it’s important to avoid certain over-the-counter medications that may cause more harm than good. By understanding the impact of various treatments, you can make the best decision for your child’s health and safety.
Nutritional Support for Immune Health
Nutrition plays a vital role in supporting your child’s immune system and aiding recovery. Here are some nutrients to focus on:
• Vitamin C: Essential for immune function, Vitamin C can reduce the severity and duration of colds. Include citrus fruits, berries, kiwis, bell peppers, and leafy greens in their diet. You can also consider natural sources like rose hips or acerola cherries.
• Zinc: Zinc helps support immune function and can reduce the duration of a cold. Good sources include pumpkin seeds, sunflower seeds, beans, chickpeas, and whole grains.
• B Vitamins: These are important for energy production and immune health. Found in whole grains, lean meats, eggs, and green leafy vegetables, B vitamins help replenish nutrients depleted by illness or medication.
• Bone Broth: Rich in minerals and amino acids like glutamine, bone broth supports the immune system, soothes a sore throat, and promotes gut health, which is key to overall immunity.
• Probiotics: A healthy gut is essential for a strong immune system. Probiotic-rich foods like yogurt, kefir, and fermented vegetables help balance gut bacteria, boosting immune function.
• Garlic and Ginger: Both have anti-inflammatory and immune-boosting properties. Garlic is a natural antimicrobial, while ginger can soothe a sore throat and reduce coughing.
• Healthy Fats: Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts have anti-inflammatory effects, helping the immune system respond effectively.
• Hydration: Keeping your child hydrated is key to recovery. Offer warm, soothing liquids like herbal teas (chamomile, ginger) or warm lemon water with honey. Avoid sugary drinks, which can suppress immune function.
Magnesium Flake or Epsom Salt Baths
A warm bath with magnesium flakes or Epsom salts can be incredibly soothing when your child has a cold. Magnesium is essential for immune function, muscle relaxation, and reducing inflammation.
When added to a warm bath, magnesium is absorbed through the skin, providing benefits such as:
• Relieving muscle aches: Magnesium helps relax sore muscles or body aches caused by the cold.
• Promoting better sleep: Magnesium has a calming effect on the nervous system, helping your child sleep more soundly as they recover.
• Supporting immune health: Magnesium supports the immune system, aiding in the body’s defence against illness.
• Promoting relaxation: The warm water combined with magnesium helps reduce stress and promotes calm.
Simply add 1-2 cups of Epsom salt or magnesium flakes to a warm bath and let your child soak for 15-20 minutes. Ensure the water isn’t too hot, as that could cause discomfort.
Natural Remedies for a Stuffy Nose and Mild Cough
Rather than reaching for medications, natural remedies can help soothe your child’s symptoms and support recovery from a cold:
• Steam Inhalation: Use a humidifier or sit with your child in the bathroom with a hot shower running to loosen mucus and soothe airways.
• Saline Nasal Spray: Saline can help clear nasal passages and ease congestion naturally.
• Honey (for children over 1 year): Honey can soothe a sore throat and reduce coughing, especially at night. It’s a safe and natural alternative to cough syrups.
• Elderberry Syrup: Known for its immune-boosting properties, elderberry syrup can help reduce the severity and duration of cold symptoms.
• Warm Compress: Apply a warm compress to your child’s nose and forehead to relieve sinus pressure and discomfort.
• Proper Sleep and Hydration: Make sure your child gets plenty of rest and drinks enough fluids, like water, warm herbal teas, or soups.
For a stuffy nose, you can also try these remedies:
• Elevate the Head: Keeping your child’s head elevated during sleep can help clear nasal passages and ease breathing.
• Essential Oils: For children over 2 years old, diffusing essential oils like eucalyptus or peppermint in the room can help with congestion.
Red Light Therapy and Sunlight
Red light therapy can reduce inflammation and boost immunity. It helps relieve symptoms like muscle aches and fatigue. Sunlight is a natural source of vitamin D, which supports immune function. Aim for 15-20 minutes of sun exposure, especially in the morning.
Medications for a Common Cold - What’s Unnecessary
Some medications used during a cold are unnecessary and may pose risks, particularly for young children. For example, antihistamines, cough syrups, decongestants, and fever reducers are often used when they are not needed or can cause harm.
• Antihistamines (e.g., Reactine, Benadryl): These medications are designed to treat allergy symptoms, not cold-related congestion. While they can make your child feel drowsy, they do not address the underlying causes of a cold. Reactine and other antihistamines have not been adequately tested in children under 2-12 and may also deplete essential immune-supporting nutrients like Vitamin C.
• Cough Syrup (e.g., Dextromethorphan): Cough syrup is often used to suppress coughs, but a mild cough typically resolves on its own. Overuse of cough syrup can deplete nutrients such as zinc, Vitamin C, and B vitamins. It can also mask symptoms that may be indicative of more serious conditions, such as pneumonia. Natural alternatives like honey, saline nasal sprays, and herbal teas are much safer.
• Decongestants (e.g., Sudafed): These are commonly used to relieve nasal congestion but can cause side effects like increased heart rate and jitteriness, especially in young children. They also do not address the root cause of the cold and can disrupt sleep.
• Fever Reducers (e.g., Acetaminophen, Ibuprofen): While fever reducers can be useful in alleviating discomfort, they should be used sparingly. Fever is the body’s natural response to fighting an infection, and reducing it too quickly can interfere with the immune response. Always consult a doctor if you’re unsure.
The Role of Genetics in Medication Processing
If your child has certain genetic variations, they may process medications differently. Two key genes to consider are:
• MTHFR Gene: This gene affects how the body metabolizes substances, including medications. Children with an MTHFR mutation may have a slower detoxification process, causing medications to linger in the body longer. This can increase side effects and deplete essential nutrients.
• COMT Gene: The COMT gene helps break down neurotransmitters like dopamine and norepinephrine. If this gene is slow, medications like antihistamines (e.g., Reactine) may linger longer in the body, increasing the risk of side effects like irritability or drowsiness.
In both cases, using medications conservatively and opting for natural remedies is often a safer approach.
When to Seek Medical Advice
While most colds resolve on their own within a week or two, there are times when you should seek medical advice:
• If symptoms persist beyond 10-14 days.
• If your child develops a high fever, wheezing, or difficulty breathing.
• If they are experiencing severe pain or discomfort.
Resources for Holistic Health and Supplementation
For additional support in navigating your child’s health, there are several trusted resources available:
• Dr. Green Mom: Dr. Green Mom offers a variety of holistic health solutions, specializing in natural remedies for children’s health. Her products and advice can be a helpful complement to your approach to managing your child’s cold.
• Yumimumi: Yumimumi provides an array of high-quality natural products that can support your child’s immune system and overall wellness. From herbal teas to supplements, their offerings can be tailored to your child’s needs.
• Fullscript Account: For your convenience, you can access high-quality supplements through my Fullscript account. Fullscript offers a curated selection of trusted brands and products, all delivered straight to your door to support your child’s immune health.
By focusing on natural remedies, nutrient-dense foods, and hydration, you can support your child’s immune system while avoiding unnecessary medications like antihistamines and cough syrup. If you’re looking for personalized advice on supplements or natural remedies for your child’s cold, consider booking a nutritional consult with me to discuss the best options for their needs.
As always, consult with your healthcare provider if symptoms worsen or you’re unsure about the best course of action.
Cheers,
Alexis Tanner, RHN
The Nutritionist Mama
Disclaimer - This is based on my own personal experience and is not intended as medical advice.