Mild illnesses are a natural part of childhood and cannot always be avoided. When children begin to explore and interact in our world, they encounter all sorts of germs to build an immune system. Focusing on the basics of health and wellbeing is essential to giving your child the best start in life. Building strong foundations for physical, mental, emotional, social and environmental health equips little ones to better adapt and will be prepared to face challenges that may arise.
Physical and cognitive development issues; digestive, immune, mental health and behavioural issues may present during childhood and can be very concerning for parents (and the child). Every parent will do the best that they can do with the tools and resources presented to them.
Common children’s health conditions – Eating and digestive health
Children’s fussy eating is a common phase in early childhood development, often occurring between the ages of 2 and 5, when they begin to assert independence and preferences. This stage is linked to their developing sense of autonomy and control over their environment, including food choices. As children become more aware of textures, flavours, and the concept of “likes” and “dislikes,” mealtimes can become a battleground. The picky eating phase is also influenced by biological factors, such as changes in taste perception and a heightened sensitivity to new foods. To navigate this stage, try offering a variety of healthy foods without pressure, making mealtime enjoyable, and involving children in food preparation to increase their interest. It's also helpful to create a routine with consistent meal and snack times, while modelling positive eating behaviours. Patience and persistence are key, as children may need repeated exposure to new foods before they accept them. And remember start small – a small piece of broccoli on the plate consistently is the key (sight, touch, smell and fingers crossed taste).
Tips to tackle Fussy Eating
1. Involve your children in preparing of foods and cooking experience – make it fun.
2. Offer over the course of the day a variety of nutritious foods that are colourful, different sizes, taste and textures
3. Always offer children the same food as you (parents eat) just a smaller portion. Avoid cooking separate meals.
4. Offer small amounts of the vegetables and have extra in a bowl in the middle of the table. This way children don’t feel overwhelmed by the amount.
5. Introduce a new food with foods they already like.
6. Be the example of eating good nutritious foods
7. Children often need to see the same new food 10-15 times before they try to taste it… don’t give up. Encourage children to touch it ‘tell me what it feels like’, get them to smell it ‘tell me what it smells like’, get them to lick it ‘I wonder what it tastes like’. Repeat this often.
8. Avoid snacks and drinks (except water) one hour before meals.
9. Eat together as a family with NO technology (including the tv)
10. Imitate a ‘calm down’ experience before you sit to eat – overexcitement and distraction can decrease appetite, furthermore, rest and digest (a resting state will help to absorb nutrients). Relaxed and calm mealtimes reduce stress for everyone, and children will be more willing to try new foods.
11. Consistent routine – try and have meals at the same time each day.
12. Avoid offering a substitute for a meal not eaten.
Children should drink plenty of water each day and should not consume sugary drinks, including juice, for several important reasons. Water is essential for hydration, as it helps maintain proper bodily functions, supports digestion, and regulates body temperature. While fruit juice may contain vitamins, it often has high sugar content and lacks the fibre found in whole fruits, which can lead to blood sugar spikes. Encouraging children to drink water instead of sugary beverages can also help instil healthy habits that benefit them throughout their lives.
Immune Health
A virus is a germ that causes infection such as the common cold, tonsillitis, ear infections, and influenza to name a few. The common cold or upper respiratory tract infections (URTI) are caused by one of several respiratory viruses and are easily transmittable through sneezing, coughing, nose blowing or with younger children via transferring it on their hands. Symptoms of the common cold include fever, cough, nasal congestion, sneezing, runny nose, sore throat, headache and irritability. The common cold is treated symptomatically, and studies show that antibiotic use is not effective in children and adults. Furthermore, recommendations made by the US Food and Drug Administration say over the counter cough medications can cause harm and should not be used in children under four years of age. URTI normally resolves spontaneously within an average of 7-10 days, however occasionally symptoms can persist for three weeks.
Supporting and maintaining a healthy immune defense system lowers the incidence of infections and or the severity of symptoms as well as shortens the durations of colds. On average children less than two years of age have about six infections a year, whereas an adult can generally have two to three infections per year.
So how can we support our little people to build immunity or to lessen the duration of colds?
Good gut health contributes to building strong immune systems and improving bowel motions and digestive function. Eating fibrous food, rich in polyphenols (colour) and fermented food products provides our bodies with key nutrients and is the best way to support a healthy gut and functioning immune system. Eating foods of little to no nutritional value compromises our immune response, making one more susceptible to illness.
Zinc sulfate, vitamin C, geranium extract and buckwheat honey can improve symptoms, reduce the duration or the incidence of colds in children, whereas hand hygiene is effective in reducing the spread of viruses. Starting therapeutic use of Zinc sulfate within the first 24 hours of the onset of symptoms, show this can decrease the duration of colds and the number of colds per year in children. Whilst geranium extract may help resolve a cough and assist in expelling mucus from the respiratory tract. In addition to this, Buckwheat honey is a great substance to reduce coughing and improve quality of sleep for children. Numerous studies have reported the benefits of a good night’s sleep, and researchers have found that sound sleep improves immune cells known as T cells that are known to fight against intracellular pathogens such as the flu.
What about when the weather is cold, are we more inclined to catch a cold? The answer is no! Exposure to moderate cold temperatures doesn’t increase our susceptibility to infection. In winter people generally spend more time indoors, having closer contact, ultimately passing their germs. Canadian researcher reviewed hundreds of medical studies and conducted their own research to conclude; there is no detrimental effect on the human immune system. Being outside in fresh air and engaging in exercise improves immune competence, which helps in the control of pathogens as well as supporting the detoxification process.
In conclusion, the best treatment for illness is rest at home, eat a wide variety of colourful foods rich in nutrients, drink plenty of water and supplements where needed. Always seek the advice of a health professional before taking supplementation.
