What to Avoid
In addition to the pro-active things we can do to provide relief for a child’s cold symptoms, there are things to refrain from doing. Avoid dairy, as milk and milk-products are mucous producing and will make the symptoms worse (this includes cheese, yogurt and butter, for the duration of the cold). Eliminating or reducing fats, which can be hard to digest, will help a digestive system already weakened by the low-grade infection of a cold. Over-stimulation (noise, TV, activity) can put stress on an immune system that is working overtime to fight infection and return the body to health. When we are sick, sometimes all we want to do is “zone out” in front of the television. There are few things that make me feel better than Mr. Rogers telling me that I am special, reassuring me that he likes me just the way I am, runny nose and all. However, it can be easy for the distraction of the television to keep us from the rest we need to heal.
Rest
Rest and sleep can be invaluable in helping a child recover from a cold quickly. Gentle touch, in the form of a chest and back rub, can be soothing to a miserable child, and can help him get the rest he needs. Try mixing rosemary, eucalyptus and lavender oils with olive, vegetable or almond oil (5-6 drops total to 2-3 tbsp. oil) to use as a chest rub. As well as helping your child to relax, these oils help to relieve cough symptoms and congestion in the chest. If you have the time, sit down and read to your child in bed. He can close his eyes and rest while you soothe him with tales of other lands. These can be precious times: Kristina and I bond over our favorite books, and I feel less helpless when I can offer her comfort and good company.
After a few days of feeling intensely miserable, I know my child is getting better when she stops calling “mamaaaaaa” from her room, starts bouncing out of bed, and sings to herself while she looks for a snack. It is so easy to take our good health for granted. We appreciate what blessings health and vitality are when a member of our family has been sick. I am reminded that the caregiver must also maintain a strong immune system. Later Kristina asks, “Where do the germs go when we are done with a cold?” I pause, wrinkle my nose, ah… ah… ah… ah-choooo! I’ll have to get back to you on that.
Steam
A cold causes the body to produce excess mucous, stressing the mucous membranes of the nose, throat and sinuses. Steam is an effective tool to thin mucous, as well as to hydrate and soothe tender, inflamed tissues of the respiratory system. A cool mist humidifier at night and in the room where your child rests during the day can be helpful. Clean it before each use, as airborne dust particles can irritate even a healthy body.
A restless, irritable child will be soothed by a warm bath, and she will also benefit from the rising steam. Three to five drops of chamomile, rosemary or lavender essential oils added to the bath water will also serve to calm and soothe.
A child with heavy congestion (stuffed head with or without a runny nose) may experience relief with the more concentrated steam of a tent. Set a bowl on a table at a level your child can comfortably lean over with 4-6 inches of space above the bowl. Put only a drop or two each of rosemary and eucalyptus essential oils in the bowl and pour boiling water over it. Quickly drape a towel over your child’s head so that she is above the steam and no steam escapes. Your child will want to keep her eyes closed, as both the oils and the heat can irritate the eyes. My mother used to do the same for me, using a spoonful of Vicks in the bowl. I prefer not to use petroleum products on Kristina, and it is the essential plant oils that provide the therapeutic effect.
When my daughter first had a cold, she was too young to be able to ask what was happening to her. I have often wondered what infants and toddlers think when they are sick — do they wonder if this is the new reality? Do they think that this is how life is now: running nose, scratchy throat, aching body, bleary eyes? Do they know they’ll get better, that their bodies have the incredible ability to heal? I knew when Kristina was a baby that her colds were helping strengthen her immune system. Each illness gave her body more experience at fighting infection, strengthening her to combat future infections. It’s just too bad my knowing that couldn’t give my daughter any relief from her cold symptoms.
There is no cure for “the common cold.” It is a viral infection of the upper respiratory tract, and as a virus, is not treatable with antibiotics. It has to run its course. Children are particularly susceptible to the cold virus because they play closely with each other, without being too concerned about where they sneeze, cough, or wipe their hands, and because their immune systems are not yet fully developed.
The next time Kristina caught a cold, she was a little older, and able to ask why she had a cold. I came up with an explanation she could relate to at the time. I was reluctant to blame someone else’s “germs,” so I explained that every body has germs — bacteria and viruses — that live inside of us. Our family, friends, neighbors and classmates have germs also. The germs in my body don’t make me sick, but they can make my friend sick, especially if her body is tired or unhappy. These were terms Kristina could understand as a toddler. While we have since refined the language to more technically accurate terms, the basic concept remains: when our bodies are healthy, happy and strong we are likely to stay that way. When we are tired, cold, stressed or eating poorly, we compromise our immune systems. Although there is no cure for a cold, there is much we can do to relieve the symptoms and make our child more comfortable.
Supplements
At the onset, when a child first complains of a sore throat or stuffy nose, doses of echinacea and vitamin C will help the body fight infection, often significantly reducing the severity of the illness. Give a school-age child 30-40 drops of echinacea tincture three times/day. Children will generally prefer liquid to capsules, and a vegetable glycerin formula to an alcohol tincture. Try “Herbs for Kids” for a variety of products suited to the needs of children (see resources below).
Our bodies don’t produce vitamin C, so we must eat supplements or foods rich with vitamin C, such as tomatoes, sweet peppers and strawberries. Too much vitamin C can cause diarrhea, so be sure to give age-appropriate doses. Chewable vitamin C can cause damage to tooth enamel, especially if sweetened with refined sugar; rinsing or brushing after is recommended. These doses can be taken for up to ten days. The effectiveness of echinacea diminishes after ten consecutive days, so take a break for four days, then resume as needed to fight cold symptoms and strengthen immune system health. Vitamin C supplements can be continued as long as needed.
When a child is sick (i.e., fighting a viral infection) her immune system is vulnerable. Even though a cold generally doesn’t last more than 5-7 days, children can be exposed to other strains of infection while sick, making it seem like they’ve had a runny nose for weeks. Echinacea will continue to be helpful, when taken with breaks.
Other supplements to give a child with a cold are vitamin A and zinc. The body uses beta-carotene to produce its own vitamin A, which helps to heal mucous membranes. You can give age-appropriate doses of vitamin A, or feed your child foods rich in beta-carotene, such as carrots, squash and other yellow vegetables, egg yolks, dark green leafy vegetables and butter. Zinc boosts the immune system. It can either be given in lozenge form once a day or in zinc-rich foods such as sunflower seeds, seafood, nuts and oatmeal.
Fluids
When Kristina is sick, she doesn’t like to do much, preferring to “lay low” and conserve her energy. Even eating has no appeal. For the active child she is, this is often the first indication that something is off with her. Bed rest is what her body wants, and children are by nature very good at listening to their bodies. So I offer plenty of fluids, especially hot drinks and soups. Fluids help to thin mucous, making it easier for the body to eliminate, and reducing the stuffed-up feeling that makes children so uncomfortable.
My daughter’s favorite is a hot ginger-honey-lemon mixture: boil water and pour over 1 tbsp. honey, grated fresh ginger (1/2 inch of ginger root) and the juice of a lemon. Serve as hot as your child will tolerate. The ginger increases perspiration, helping the body sweat out toxins through the skin. I also serve juices (fruit sweetened), water and herbal teas.
At dinnertime, Kristina has come to love miso soup. Miso is a soy paste, sometimes mixed with barley or rice, that provides a flavorful, easily digested source of protein and vitamins. It is found in the dairy/chill case of major markets and natural food stores. I prepare this soup by first frying a sliced onion until it is brown and soft, then adding sliced garlic, celery and carrot until they soften slightly, and finally adding soup stock or water (3-4 cups). When the vegetables are fork-tender, take out some broth and dissolve 1-2 tbsp. of miso paste in it. Return to the pot, but do not return to a boil after adding the miso. You can also add sliced green onions or strips of nori (a flat sheet of dark green seaweed) at this point as a source of trace elements and minerals.
Additional ResourcesHow to Raise a Healthy Child in Spite of Your Doctor by Robert Mendelsohn, MD. Dr. Mendelsohn, renowned pediatrician and author, advises parents on home treatment and diagnosis of colds and flu, childhood illnesses, vision and hearing problems, allergies, and more. The book also includes step-by-step instructions for knowing when to call a doctor.
Natural Child Care: A Natural Guide to Safe and Effective Herbal Remedies and Holistic Health Strategies for Infants and Children by Maribeth Riggs. An excellent guide, giving dosages in age-appropriate amounts for the different needs of infants and children. Check both sections for helpful tips. Especially good for those who are chemically sensitive or who wish to avoid synthetic ingredients for their children.
The New Whole Foods Encyclopedia by Rebecca Wood. A thorough compendium of foods, including descriptions of the how the author uses them: fruits, vegetables, grains, soy products, legumes, sauces and much more. There are sidebar boxes with additional information, history, and cultural context on the use of foods that may be new to us.
“Herbs for Kids” products: herbs for specific symptoms, designed for children (also good for the adult who is sensitive to alcohol tinctures — adjust your dose accordingly) as well as first aid and skin care items. Find information at www.herbsforkids.com
(The information presented here is for support and reference purposes, and is not intended as medical advice. If you have questions concerning the appropriateness of a specific suggestion for you, please contact your health care professional.)
