It’s that time of year again - the flu season. The flu is easily spread by coughing and sneezing and children’s play areas are the most virus laden areas in our cities! Most parents are aware of this first hand and are amazed at how often they and they’re children are sick.

So how can we protect ourselves from this and minimize the damage?

Many people get the flu shot. It has been reported this year that the flu shot will only be 50% effective. There are more than 200 different viruses that cause colds and flu, and the strains of these viruses are constantly changing. Everyone should make up their own mind on the issue of vaccines - but I put my money on strengthening the immune system - to help the body fend of the viruses on their own (which is essentially what a vaccine does).

Let me start by stating that a healthy immune system requires a healthy body. And this requires:

-Plenty of nutritious and preferably organic foods
-Filtered water
-Exercise
-Time outdoors
-Adequate amounts of sleep
*A nursing mother needs to stay healthy for her baby and the milk she produces.

A healthy immune system however might still not protect one from a bout of the flu. So what more can we do, before, during or after the common cold strikes?!

Before the cold strike:
Make sure your family is getting enough Vitamin C, zinc, and Essential Fatty Acids from fish oils or flax seeds, these all help to boost the immune system. This can be done with a children’s multi and adult multi’s, eating plenty of fresh raw fruits and vegetables for vitamin C, eating pumpkin seeds and other foods high in Zinc, taking spoonfuls of fish oil (there are plenty of products these days that do not taste like the cod liver oil your parents once gave you!) and mixing flax into loaves, muffins or cookies.

During a cold
Early symptoms of the flu include; headache, fatigue, and body aches. At the first sign of these symptoms both children and adults should get some rest, have lots of hot liquids (lemonade, herbal tea, chicken broth) and take herbs like Echinacea, while following the steps taken “Before”. A. Vogel carries a wonderful chewable Echinacea product for kids and adults. Honey can also help with coughs (for those who are over 1 year of age). Eucalyptus or Thyme essential oils work in the bath (for those with no fever) or a humidifier to loosen phlegm. Vitamin C has been shown to reduce symptoms and shorten flu time. For children make sure you use a buffered vitamin c or calcium ascorbate. For young babies lots of nursing, lots of sleep, and a healthy mother are very important. As a mom who has been there and panicked - my one advice to give is stay calm! Usually there is nothing a doctor can do at the initial stages, one just has to stay calm, keep up the fluids, rest and keep stress levels low. The key during this time is to lessen and shorten the period of illness so that it does not progress into something more serious like influenza, croup or pneumonia.

Note: Infants under 3 months with a rectal temperature of 100.4 degrees Fahrenheit, 99.6 orally, 98.6 with an ear thermometer need to see a doctor. And fevers at 102 degrees Fahrenheit or higher do require tylenol to bring the fever down in young children. Other accompanied symptoms like neck stiffness, rashes, or skin discoloration's may require a doctors assessment.

After
After an illness, or a bout with high fever, do not expect you or your children to commence regular activities immediately, the body needs time to recuperate. Again, try to keep stress levels down which studies show can contribute to illness, maintain good nutrition, drink lots of fluids and get outside when you can (appropriately dressed of course!) Studies have also shown that recurrent flu could be a sign of thyroid malfunctions and a cough that doesn’t go away could be a sign of iron deficiency. If you think this may apply to you or your children check it out!

~Vanessa Riddell is a practicing Nutrition Consultant in the Ottawa area. She can be reached for private consultation at (613) 866-6604.