When your child starts to show signs of being sick, the challenges can seem endless. From managing symptoms and ensuring they take medications to juggling work and home responsibilities, the stress can be overwhelming. Add to that the emotional strain of seeing your little one in discomfort, and you might be Googling ‘how to stop being sick’ even when you already know the answer. It takes time!
However, providing comfort and support is crucial for speeding up their recovery. In this article, we'll explore practical tips to help your child feel better faster, ensuring they bounce back to their playful, energetic self in no time.
A Speedy Recovery Toolkit: Tips to Help Your Child Feel Better
1. Rest and Relaxation:
Rest is a fundamental component of the body's natural healing process. When your child is ill, their body needs ample time to fight off the illness and repair itself. Encouraging your child to spend plenty of time sleeping when sick can help them feel better, faster.[1]
To create a calm and comfortable environment, consider the following:
Quiet space: Ensure the room is quiet and free from distractions. Soft, soothing music or white noise can help your child relax.
Comfortable bedding: Use soft, cozy blankets and pillows to make their bed as comfortable as possible.
Dim lighting: Keep the room dimly lit to promote a restful atmosphere.
Hydration and snacks: Have water and light snacks within reach to keep them hydrated and nourished without needing to get up frequently.
2. Hydration is Key:
Staying hydrated is a must when your kiddo is under the weather, as it helps prevent dehydration and supports the immune system. Fluids play a vital role in replacing lost electrolytes and keeping the body functioning optimally.[2,3] When your child is ill, they may lose fluids through fever, vomiting, or diarrhea, making hydration even more important.
Here are examples of hydrating things to drink when sick:
Water: Plain water is always the best choice for hydration.
Diluted juice: If your child prefers something with a bit of flavor, dilute fruit juice with water to reduce sugar content.
Broth: Clear broths can provide both hydration and essential nutrients.
Herbal teas: Mild herbal teas, such as chamomile or peppermint, can be soothing and hydrating.
Electrolyte drinks: These can help replenish much needed electrolytes like magnesium, potassium, and sodium – just be sure to select options that are low in or devoid of sugar.
Learn about how to stay hydrated in our Parent’s Guide to Kids’ Hydration.
3. Nourishing Foods for Healing:
When your child is sick, their body needs the right nutrients to fight off the illness and heal. Nutrient-rich foods can provide the energy and vitamins needed to boost their immune response and speed up the process.[3]
Here are some easy-to-digest and nourishing food options:
Soups and broths: Warm, clear broths and soups are gentle on the stomach and can provide essential nutrients and hydration.
Yogurt: Probiotic-rich yogurt can help support gut health and boost the immune system.
Fruits: Soft fruits like bananas, applesauce, and ripe pears are easy to digest and rich in vitamins and minerals.
Vegetables: Steamed or cooked vegetables, such as carrots and spinach, can provide important nutrients without causing digestive discomfort.
Protein: Lean proteins like chicken, turkey, or tofu can help repair and build tissues. Consider making chicken soup or tofu stir-fry.
Whole grains: Whole grains like oatmeal, quinoa, and brown rice are rich in fiber and can provide sustained energy. A bowl of oatmeal with a bit of honey can be both comforting and nutritious.
Encourage your child to eat small, frequent meals to avoid overwhelming their system.
4. Soothe Symptoms with Comfort Measures:
Managing symptoms can make a big difference in a child’s comfort and recovery. Here are some common symptoms and tips for soothing them:
Fever: A fever is the body's way of fighting off infection. To help manage a fever:
Use a cool, damp cloth on their forehead.
Dress them in lightweight clothing.
Give them a lukewarm bath to help lower their body temperature.[5]
Ensure they stay hydrated with plenty of fluids.
Cough: A cough can be irritating and disruptive. To soothe a cough:
Try adding a cool-mist humidifier to their room to add moisture to the air, which may help ease coughing.[6]
Offer warm liquids like herbal tea or warm water with honey to soothe the throat.
Consider using over-the-counter cough syrups, but always consult with a pediatrician first.
Sore throat: A sore throat can make it difficult to eat and drink. To alleviate discomfort:
Provide throat lozenges (for older children) to help soothe the throat.
Offer soft, easy-to-swallow foods like yogurt, applesauce, or smoothies.
Gargle with warm salt water to help reduce throat pain.[7]
Congestion: Nasal congestion can make it hard to breathe and sleep. To clear nasal passages:[7,8]
Use a saline spray to moisten the nasal passages and loosen mucus.
Use a bulb syringe to gently suction out mucus from the nose.
Try a mentholated vapor rub to open up airways and help ease nighttime symptoms.
5. Keep Air Fresh and Surfaces Clean:
Clean air is essential for respiratory health, especially when your child is dealing with a cold or the flu. Poor air quality can exacerbate symptoms and prolong recovery.[9] Here are some tips to ensure the environment in your home remains clean and fresh:
Regular cleaning and disinfecting: Germs can linger on surfaces, so it's important to clean and disinfect frequently touched areas such as doorknobs, countertops, and toys with a disinfectant cleaner.
Use an air purifier: Consider investing in an air purifier if you’re often dealing with your kids getting sick. Air purifiers can help remove airborne particles, allergens, and irritants, improving the overall air quality and making it easier to breathe.
Ventilation: Ensure that your home is well-ventilated. Open windows to allow fresh air to circulate, which can help reduce the concentration of airborne viruses and bacteria.
Avoid irritants: Minimize the use of products that can irritate the respiratory system, such as strong fragrances, air fresheners, and cigarette smoke.
6. The Power of Probiotics:
Probiotics play a vital role in supporting gut health and immune function, which are both crucial for your kiddo’s overall well-being. The gut microbiome, which is the community of beneficial bacteria living in the digestive tract, can be thrown off balance by illness, stress, or certain medications like antibiotics.
Here’s how probiotics can help:[10]
Restore gut balance: Probiotics introduce beneficial bacteria into the gut, helping to restore the balance of the microbiome. This can improve digestive health.
Boost immune function: A significant portion of the immune system is located in the gut. By supporting a healthy gut microbiome, probiotics can enhance the body's ability to fight off infections and reduce the duration and severity of illnesses.
To incorporate probiotics into your child's diet, consider the following:
Probiotic-rich foods: Include foods like yogurt, kefir, sauerkraut, and kimchi in their diet. These foods are naturally rich in beneficial bacteria.
Probiotic supplements: If your child is not a fan of probiotic-rich foods, consider giving them a probiotic supplement. Always consult with a pediatrician before starting any new supplement or if you’re curious about the best vitamins to take when sick.
For more information on the differences between probiotics and prebiotics, check out our Probiotics vs Prebiotics article here.
7. Seek Professional Guidance When Needed:
While some illnesses — like colds — can be managed at home, it's important to know when to seek professional medical advice. Symptoms that worsen or persist can be signs of a more serious condition. Here are some guidelines on when to contact a healthcare professional:[12,13]
High fever: If your child has a fever of 102°F (39°C) or higher, or if the fever lasts for more than three days, it's a good idea to consult a doctor.
Difficulty breathing: Any signs of difficulty breathing, such as rapid breathing, wheezing, or labored breathing, should be evaluated by a healthcare professional immediately.
Persistent vomiting: If your child is vomiting frequently and cannot keep fluids down, this can lead to dehydration. Contact a doctor if vomiting persists for more than 24 hours.
Severe headache or stiff neck: These symptoms can be signs of more serious conditions and should be evaluated by a doctor.
Persistent symptoms: If your child's symptoms do not improve after a week or if they seem to be getting worse, it's time to seek medical advice.
Behavioral changes: If your child is unusually lethargic, irritable, or shows signs of confusion, these can be indicators of a more serious illness.
By staying vigilant and seeking professional guidance when needed, you can ensure that your child receives the appropriate care and treatment.