Tackling the Common Cold: Boosting Your Child's Immune System for the Fight

You silently groan as your preschooler comes home with yet another runny nose and before long, everyone in your home will feel the effects; sneezing, coughing, sore throat, headache, or congestion. The feeling is probably mutual among parents because the average school-aged child gets about 3 to 6 colds every year lasting about 2 weeks each - often causing missed school, work, and other obligations to care for the little one.

So, what can be done to prevent or lessen the severity of the common cold? Let’s delve into factors impacting your child’s immune system and how it can be supported.

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Origins and Risks

The common cold starts developing when one of many respiratory viruses spreads from person to person or through contact with mucous droplets in the air or on surfaces. When parents of 5-12 year olds were polled about how they keep the common cold at bay, these were the most common practices they implemented - and you’ve probably heard of or done the same in a few instances:

• Encouraging personal hygiene through frequent hand washing and discouraging shared utensils and drinks
• Avoiding those who are sick
• Cleaning your home regularly, especially high touch surfaces and washing toys
• Adhering to folklore strategies such as not going outside with wet hair
• Taking vitamins or supplements such as Vitamin C or Echinacea

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Many factors contribute to the risk of catching a cold

1. ‍Immune Status: The protective effect of breast milk starts to wane as babies transition to solids. Since their immune systems, as well as those of young children, are still maturing, they are more susceptible to viruses
2. Biological sex: Interestingly, younger boys tend to catch a cold easier than girls whereas teen girls are more likely to catch a cold than teen boys
3. Season: the incidence of the common cold increases with the rainy and winter seasons.
4. Crowding: The more people your child interacts with, the greater the chance of a virus being transmitted
5. Stress: Long term psychological stressors can hamper the impact of the immune system
6. Sleep: Studies found that those who got <7 hours of sleep were three times more likely to catch a cold than those who slept 8 or more hours
7. Nutrition: A lack of the necessary vitamins and minerals in your child’s diet can compromise their immune system

Our Body’s Defense Mechanism

The immune system is activated when the body senses various forms of danger, including viral infections like the common cold. In response, specific white blood cells rush to the site of danger resulting in inflammation which may cause pain, swelling and the release of fluids to flush out the threat. Inflammation is beneficial to your child’s protection but when prolonged, the immune system can become overwhelmed and exacerbate pre-existing conditions or lead to respiratory complications and chronic illnesses. To ensure that this vital immune system takes care of your family, you have to take care of it.

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Sleep and the Immune System

Sleep and immunity have a bidirectional relationship where a change in one causes a change in the other. Consistent, adequate sleep strengthens the immune system, allowing balanced and effective functioning in the face of threats. During sleep, components of the immune system become more active to eliminate harmful substances that accumulate when you and your child are awake. It also ‘memorizes’ threats so in the event of future occurrences, it can recognize and react more quickly and effectively.

However, the immune response may affect restful sleep. When your child gets a common cold, it may be difficult for them to fall and stay asleep because of discomfort from congestion or the need to cough or sneeze. In addition to these physical responses, the body tries to counteract the virus by increasing time spent in deep sleep so that more energy is diverted to fighting the infection. 

It is essential for you and your child to get enough rest. Sleep deprivation and habitual short sleep duration of less than 5 to 6 hours, is linked with increased levels of molecules promoting inflammation which may result in a higher risk of chronic diseases. Our bodies are great at adapting; however, the immune system does not learn how to get by on insufficient sleep. Too much sleep can also have negative impacts so consult a health provider for sleep guidance for your child.

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Nutrition and the Immune System

Nutrition is vital to build a robust immune system because deficiencies in vitamins, minerals and protein can result in a compromised immune response - leaving your family more susceptible to illness. Both insufficient and excessive consumption of food can negatively affect the immune system. Those who are malnourished are more likely to have weaker immune responses whereas those who are overweight / obese develop chronic inflammation which puts them at risk for many other diseases.

There are essential vitamins and minerals required for the proper functioning of the immune system, however, they are not made by the body, so they have to be consumed. For instance, vitamin C (ascorbic acid) is not produced by the body and is often taken by many as a supplement, especially during the cold and flu seasons. Vitamin C is necessary for many bodily processes and many studies have been conducted to determine its effectiveness at preventing or treating the common cold.

One study found that Vitamin C helped to reduce the number of colds of those involved in intense physical activity like athletes or exposed to very cold temperatures. The researchers also noted that consuming Vitamin C yielded a slight decrease in the number of colds caught by children, but the severity did not change. They concluded that the effects resulted from its antioxidant properties and ability to stimulate the immune system. Contrasting research states that Vitamin C does not prevent colds in the general public and this inconsistency is due to differing dosage among studies - some of which exceeded the recommended amount. Consuming too much Vitamin C causes adverse gastrointestinal issues such as diarrhea. The table below outlines the recommended daily amount (RDA) of Vitamin C based on your child’s age and sex.

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Boosting Your Child’s Immune System

While most older children are able to express their discomfort and pinpoint the signs and symptoms of a common cold such as fatigue or decreased appetite, younger ones may not be able to communicate how they feel. As such, it may be more difficult as a parent to differentiate a cold from other potential concerns. To minimize the guesswork and boost your child’s immune system, consider the following to help prepare the body to fight:

• Adequate sleep habits: Establish and maintain a relaxing bedtime routine for your family to facilitate uninterrupted sleep. Not sure of the practical steps? Check out our “Sleep is a superskill” blog for further guidance
• A Balanced Diet: Eating a variety of nutritious foods such as fruits and vegetables provide the vitamins (A, C, D, E), minerals (zinc, selenium, iron) and other essentials that support the immune system. Be sure to incorporate antioxidant, anti-inflammatory and probiotic foods for their benefits. Perhaps our food ideas will provide inspiration for mealtimes. For those with picky eaters or those on a budget, we’ve got you covered
• Active Lifestyles: Obligations and screens vie for our attention but time must be allotted to physical activity. There are numerous ways to stay active outside of structured sports and exercising helps reduce the risk and effects of chronic diseases
• Avoid Toxins: Substances in the environment, like smoke and dust, can trigger an immune response, especially in children with respiratory conditions such as asthma. Try to reduce exposure to toxins so that their immune system is not overwhelmed

The reality is that much cannot be done to change the duration or severity of the common cold once your child has caught it. Instead, you can make them comfortable and monitor them as it runs its course. If the symptoms worsen and persist beyond 7-10 days, seek medical care as another issue may be unfolding. To get through the infection:

• Provide fluids such as water, diluted juices, electrolyte solutions, breastmilk or formula. Refrain from consuming caffeine
• Consider giving your child honey before bed to reduce the frequency and severity of their cough. Do not give it to children <1 year old
• Ensure that your child gets lots of rest. Camphor, menthol or eucalyptus ointments applied to their chest or neck can help to relieve the congestion
• Do not give your child antibiotics! The common cold is not caused by bacteria so this will not help. In fact, this tends to build an antibiotic resistance for when they are actually needed to treat bacterial infections later
• Reach out to a pediatrician or family doctor for guidance if medication is needed for pain relief or you are considering cough syrup and nasal sprays

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Takeaway

Your child’s immune system is developing and becoming more equipped to handle threats like the common cold. In addition to teaching them to practice personal hygiene, keeping them away from those who are sick and cleaning regularly, their immune system can be further supported by getting adequate sleep, maintaining a balanced diet, exercising, lowering environmental toxins and minimizing stress. If they do get a common cold, remember that their body has been preparing for the fight so make them comfortable and keep a watchful eye. You’ll get through this.

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Author: Reisa Herbert