Winter health for kids

Research has revealed that more than a third of worried parents say their children’s health is their major concern during the winter and worry over children’s health can inevitably lead to stress and ill health in the parents as well as the sleepless nights that come with caring for a sick child.

So how best can we keep children protected from the worst of the winter sniffles and rest easy ourselves?

SLEEP
Children’s reserves can be depleted in the winter due to after school activities, increased academic pressures and a hectic social calendar. Depleted reserves can mean susceptibility to colds and flu so the best way to avoid this is to ensure your child gets plenty of rest. They will probably fight it, but if you can get them to bed earlier in the winter, it will help avoid the fatigue that can sometimes bring on the colds.

DIET
Good nutrition can help kids fight off the cold and flu season, so a good tip is to strengthen their immune system with a balanced diet. Snack time is a great opportunity to sneak in some extra nutrients; try dried and fresh fruits, sliced raw vegetables, whole-wheat crackers with cheese, and yogurt. A bowl of porridge every morning before they head out to school will also give them plenty of energy as well as some protein and a mix of minerals including zinc, calcium, iron, potassium and magnesium. They are packed with vitamin E, also said to boost the immune system.

DRINKS
Although your kids may not be sweating as much as they do in warm-weather months, they still need to keep hydrated. Smart choices for winter are low-sugar juices that are high in vitamin C, which studies show can lessen the severity and duration of winter colds. Decaffeinated tea and hot chocolate are also wise picks -- these comforting hot drinks are a great source of antioxidants, which are believed to strengthen the immune system.

EXERCISE
Exercise is just as important for children in the winter as in the summer and in some cases more so, as exercise can keep the germs at bay. It is however not quite so easy to get the kids out playing on a cold winter’s day. They are more inclined to want to play computer games! Researchers believe children burn about half as many calories in the winter as they do in the summer but they tend to eat more which can be problem with those with weight issues. Try and encourage your kids to be more active in the winter and be a good role model by exercising yourself. How about a game of football in the park, a winter’s walk kicking through the fallen leaves, a family cycle ride? Of course, if the snow falls, they will probably be more than happy to head out sledging and snowball fighting so wrap them up warm and send them out to enjoy!

CLOTHING
To combat the cold, layers of thinner clothing are more effective than one thick layer. Choose clothes made of wool, cotton or fleecy synthetic fibres and layer your kids up before sending them out.

BABIES
If you have a new baby and are worried about coughs and colds this winter, it is more than likely that your baby will suffer from a constant cold. The average child catches between seven and 10 colds a year, with most of them in the winter and babies are particularly vulnerable.

In fact over half of parents worry so much about their children’s health during the winter that they end up suffering from stress themselves, so to try and avoid this, you could learn how to spot the early signs of illness such as a rise in temperature, and start treating the signs of illness straight away.

Use an infrared ear thermometer to make taking their temperature easier, even when they are asleep.
Early signs that your child may be sickening for something include restlessness and a raised temperature. You may also find your child is subdued or quieter than usual.

1. Cool the room by opening a window, turning down the heating or putting an electric fan in the room.
   
2. Strip your hot children down to their underwear or vest and nappy.
   
3. Give children’s paracetamol or ibuprofen according to the manufacturer’s instructions.
   
4. Make sure your child drinks plenty of fluids.
   
5. Trust your instincts. Contact your GP if you are worried, if a fever lasts for more than two days or if your child’s temperature rises above 40degC.

MEDICINES
You can guarantee that if your child does become ill it will be during the night, at the weekend or over the Christmas holidays when the health centre is closed. Keeping a supply of medicine at home is always a good idea providing you know what you are doing with it.

1. Paracetamol (Paracetamol suspension - preferably sugar-free for children) ibuprofen or aspirin all help to reduce raised temperatures and relieve the aches and pains associated with coughs, colds and flu.
   Your pharmacist will be pleased to provide you with advice and information on a wide range of minor illnesses and ailments and the remedies available to treat them.
   
2. Check medicines in your home are up-to-date and keep them in their original labelled container. Always follow instructions on the box or label. If you are unsure or taking other medicines prescribed by your doctor, check with your local pharmacist first.
   
3. Many cold and flu remedies already contain paracetamol, ibuprofen or aspirin so always check before using them.
   

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