At this time of year, we seem to be bombarded with coughs and snot at every turn. Here are some tips for keeping your family healthy during cold and flu season and all year-round.

1.Limit sugar consumption

Several clinical studies have shown sugar consumption to physically inhibit immune function for a significant period of time. The impairment of immune function is said to begin less than 30 minutes after sugar ingestion and remain that way for more than five hours!! The height of immune suppression was typically two hours after consumption when the function of white blood cells was lowered by as much as 50%. Importantly, studies showed that more sugar meant greater immune suppression. Even the simple sugar found in fruit juice may inhibit immunity so be mindful of how much sugar is being regularly consumed. If your little one is already fighting an infection, give their immune system a helping hand by avoiding added sugar altogether until they are well.

2. Eat a rainbow

In terms of diet, focus on eating plenty of fresh veggies, whole fruits, nuts, seeds, legumes, eggs, and meat. Eating a wide variety of colourful fresh whole fruits and vegetables high in vitamins, minerals, antioxidants and beneficial plant compounds is an important part of maintaining good immune system function.

3. Support your child’s gut microbiota!

Did you know that 70-80% of our immune system is located in the gut?

The friendly bacteria that naturally occur in our gut have many functions including helping us to digest food, assisting in the clearance of toxins and shielding us from other bacteria and viruses. When the bacterial balance is disrupted our immune system can be compromised. Antibiotic use is one common way that this balance can be disturbed. Probiotic beneficial bacteria supplements containing a combination of lactobacillus and bifidobacteria strains can be helpful in restoring balance and supporting the immune system. Dosage is commonly between 5 and 20 billion CFUs per day depending on age and medical history. Eating fermented foods including yoghurt, sourdough, miso and veggies, like raw sauerkraut, is an even better way to support the gut microbiome and a great habit to get started with your kids early in life.

One study found that giving children a combination of probiotics containing Lactobacillus acidophilus, Bifidobacterium lactic and Bifidobacterium bifidum, alongside a small amount of vitamin C daily, for 6 months resulted in a 50% reduction in coughs and colds, antibiotic use and reduced absence from school. Lactobacillus rhamnosus GG has also been shown to be effective in decreasing the number, severity and duration of respiratory tract infections in children in several studies.

Prebiotics are now recognised to be just as important as probiotics. Prebiotics are specific fibres that pass through the GI tract undigested and stimulate the growth and activity of certain ‘good’ bacteria in the large intestine, providing our gut microbiome with a food (energy) source. Prebiotic foods can be easily added into the diet and include garlic, onion, leek, shallots, spring onion, asparagus, chickpeas, lentils, red kidney beans, oats and even human breast milk.

4. Sleep

While sometimes easier said than done, ensuring your child gets plenty of restorative sleep is vitally important for their immune health. Studies have shown that sleep loss causes changes to the system that regulates our immune defence. In addition, some of these changes appear to be long-term. Since electromagnetic frequency has also been shown to affect sleep quality, make sure any electrical devices in your child’s room are unplugged. For proper secretion of our sleep hormone, melatonin, children should sleep in the dark, without a night-light. If your child must use a night-light opt for a red hue rather than blue. Similarly, ban the use of stimulating bluescreen iPads and tablets for a minimum of 2 hours before sleep.

5. Supplements and herbs

I much prefer to promote nutrition through diet, over supplements, wherever possible. Having said that, there is sometimes a place for supplements - zinc, Vitamin C, vitamin A and vitamin D, in particular, can be great for supporting immune function.

White blood cells need vitamin C to fight off germs efficiently and accumulate it for when needed for viral and bacterial infections. Vitamin C supplementation in children has been found in studies to reduce the duration and symptoms of respiratory tract infections including pneumonia.

The main role of zinc in the immune system is preventing virus and bacteria replicating. It is also important for strong barrier membranes in the skin and respiratory tract to prevent microbial entry. Zinc deficiency can lead to greater susceptibility to a variety of pathogens.

Vitamin A is also important for barrier membranes and can amplify the immune response when needed. It has been found effective for treating measles and for hand, foot and mouth disease.

Vitamin D has several important roles in immune responses. A vitamin D deficiency is associated with increased autoimmunity as well as an increased susceptibility to infection. In one study, Vitamin D supplementation was shown to reduce the incidence of flu in school children by 40%.

However, it is important to work with a qualified nutrition or naturopath practitioner before embarking on any new supplements as there is delicate balance that needs to be maintained in our bodies. Over supplementing with one thing may have a knock-on effect to others! More is most definitely not always better! This is particularly important for fat-soluble vitamins like vitamin A and vitamin D which are stored in the body and not readily excreted. My motto here before embarking on these supplements is “Test, don’t guess”

Elderberry is my all-time favourite herb for kids for colds and viral infections. Dosing up on elderberry syrup at the first sign of a sniffle can quite often nip it in the bud completely. Research has shown its ability to stop viral replication, even of the flu virus. However, be sure to avoid any over the counter elderberry syrup products loaded with sugar or artificial sweeteners!

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