As a child nutritionist and a mom of two, I remember those countless nights spent soothing a coughing or sneezing child. In India, coughs and colds are definitely a rite of passage for babies, especially during the winter or monsoon seasons where viruses are thriving. With the air pollution getting worse in cities like Mumbai and Delhi, kids going to school and picking up bugs constantly, it is no wonder parents are always searching for ways to boost immunity and help reduce the severness of the colds and coughs. The good news is that we can’t always prevent these common illnesses, but we can support our kids’ bodies to fight them off faster and more comfortably using different remedies.Colds are viral infections that affect the upper respiratory tract, which leas to sore throats, tiredness and sniffles. Coughs often appear soon after, either as dry or wet, mucusy one. In kids, this usually lasts a week, but building immunity can help shorten that. They key here is to address the root cause, which is building a stronger immune system.Diet plays a big role in recovery. When kids are under the weather, it is important to load up on antioxidant-rich vegetables and fruits. Blueberries, strawberries, mango,kiwis, oranges, lemon, papaya, capsicum, broccoli all have vitamin c that helps your body build more white blood cells to help fight off infections. The good thing is that kids don’t need a lot, so just a slice of orange or kiwi or few strawberries or blueberries does the trick and most kids love their fruits . In India, offering the fruits that are seasonal will be most beneficial. Also adding amla and moringa to your child’s diet can help. A great way to offer vegetables is through bone broth and veg broth – this allows your child to get hydration plus the benefits of all the ingredients in the broth. You can easily just offer sips of this to your child or add it to their favorite foods like rice or pasta.Home remedies are simple yet powerful. For a cough that is persistent, you can boil water and add a handful of fresh thyme and simmer for 5 minutes. Strain cool and mix in with 1 tablespoon of honey ( post 1 year of age). Honey coats the throat and thyme acts as a natural expectorant. Another home remedy is warm turmeric milk with a pinch of black pepper- the curcurmin in turmeric fights inflammation and is a comforting ritual. For colds, steam inhalation with eucalyptus oil (a few drops in hot water) clears nasal passages; just supervise closely to avoid burns.Another remedy a lot of kids in Japan follow is that whenever they come back home, they always gargle with warm salt water. This helps kill any of the germs in the mouth. Another hack is if you notice your child is getting a constant cold, try to not offer fruit on its own but add some protein to it. Some studies show that just fruit on its own can trigger an infection for some kids.If you have been trying all the above and you are not seeing any improvement, it is okay to consider a supplement. Supplements can help compensate and give that extra edge when food isn’t enough. For colds, a vitamin c and zinc supplement can help. Probiotic powders help restore gut bacteria, especially if child has taken antibiotics, as 70% of the immune system is in the gut. Always consult a paediatrician before starting, and choose kid-formulated products without sugar.Prevention is where we win the long game. Building immunity starts early: Breastfeed as long as you can , introduce a variety of foods when you start solids, offer natural forms of probiotics from yogurt and fermented foods. Expose kids to outdoor play and do not over sanitize homes. Make sure child gets enough hydration and proper sleep. Make sure they are up to date on their vaccinations.When do you have to worry? Most coughs and colds are virals and will resolve themselves. See a doctor if fever lasts over 3 days or cough worsens after 5 days.In the end, colds and coughs teach our kids’ bodies to build defenses. As parents, our job is to comfort and nourish through it. With these natural tools, you’ll feel more in control and your little ones will recover stronger.
