Parent Corner: Colds and flu--can you prevent them?
By Arnold Ronning, MD
Pediatrician
Cascade Valley Arlington Pediatrics
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An old proverb says, "An ounce of prevention is worth a pound of cure." Nowhere is this truer than in medicine. But it seems that everyone is susceptible to the colds and flu that go around this time of year. Can anything really be done to prevent them? Here are some basic tips. They won't guarantee you or your children will never get a cold or flu bug, but they will make it much less likely.
Exercise versus Rest
The key here is balance. We hear so much about the benefits of exercise these days that we forget how important it is to rest, and, in particular, sleep. Important studies have shown the following:
- Americans are getting less sleep than in years past (about 15-20% less).
- Inadequate sleep is the most important predictor of susceptibility to infections and major illness--more important even than diet and exercise.
So how much sleep is enough? For kids, ages 5-11 years, about 10 hours is adequate and for teenagers, about eight or nine hours is minimum. If sleep is inadequate on the weekdays, studies show that making it up with a nap on weekends actually helps reduce "sleep debt."
The vast majority of studies show that, for health maintenance, kids need to get those arms swinging and legs moving for at least 30 minutes each day. Also, exercise done outdoors seems to add health benefits.
Diet and Nutrition
Vitamins and supplements are all the rage today. Yet some people believe a good diet should be able to provide everything we need without extra pills. In argument, consider the following:
- Most Americans eat as much or more processed foods (things that come in a bag, can, or wrapper with lots of additives) than whole foods (food you eat raw or make "from scratch").
- The levels of vitamins and nutrients in organically grown food are two to five times greater than other commercially grown foods.
This suggests that given the quality of what most children eat, a good multivitamin with minerals can be of benefit. In particular:
- Vitamin C need may increase up to 10 times when a person is sick.
- Children and adults who get adequate Zinc in their diet are two to five times less likely to get diarrhea illness, and will recover in half the time!
Finally there are good medical studies supporting the use of Chicken Soup in helping reduce recovery time from colds and flu.
What can be done to strengthen the immune system?
This is the new catchphrase in popular medicine. All kinds of herbs and supplements are being marketed and sold to "boost" our immune defenses. Do they work? A quick review:
- Medical studies have shown Echinacea does not work any better than a "sugar pill" (placebo): about 35% of the users in both groups got fewer colds and flu than average.
- Laboratory and clinical studies support the use of garlic as an antimicrobial--not as potent as antibiotics during a bacterial infection, but also effective against viruses.
- Zinc lozenges that do not contain sugar (which prevents proper absorption) are effective in preventing viral infections of the throat. Zinc nasal sprays have a similar effectiveness against nose invaders. (The Zinc molecule attaches to the body's mucous membranes in the same "parking spot" favored by many viruses.)
No person is immune from all illness. But taking basic steps can improve the chances of you and your children staying healthy and recovering more quickly if you do get ill.
Disclaimer: This information is provided for educational purposes only. It should not replace a visit with your health care professional. Call your doctor if you need more information or have additional questions.