Chesapeake Family Life asked a local expert how parents can help their children stay healthy this winter. Being a working mother has given Dr. Casey Mabry, M.D., firsthand insight into the struggles and joys of parenthood that further magnifies the importance of family care. Mabry, a pediatrician and internal medicine physician who cares for patients of all ages at University of Maryland Baltimore Washington Medical Group Primary Care’s Glen Burnie location, shared the following advice …
What are effective ways to support immune systems during the cold and flu season?
I always advise my patients that the best way to support their immune system is to take care of themselves as a whole person. Getting enough quality sleep, staying physically active and getting regular exercise as well as eating a healthy diet are the most important ways to support your immune system. Immune support supplements — like elderberry, zinc and vitamin C — may offer a small benefit, but they can’t replace the foundation of a healthy lifestyle.
What role does diet play in immune health, and what foods should we focus on?
Diet plays an important role in immune health and function. Focus on adding nutritious, whole foods with anti-inflammatory and antioxidant properties — such as fatty fish, citrus fruits, berries and garlic. Try to limit added sugars, which can negatively impact immune health.
How important is sleep for our family’s immune function, and how can we establish better sleep habits for all ages?
Sleep is the most important way to support your immune system. During sleep, your body undergoes many restorative processes and your immune system “patrols” your body and eliminates early infections. Aim for at least seven to eight hours of sleep each night. To improve sleep quality, make sure to go out in the sun early in the morning, especially as the days are getting shorter. This will help to regulate your body’s internal clock. You can also wind down before bed for at least 30 to 60 minutes to help improve sleep quality.
What kind of exercise is safe and beneficial for my family to do during colder months to stay healthy?
Exercise is great for improving overall well-being and sleep quality, as well as staving off seasonal affective disorder and preventing seasonal mood changes. Any exercise you enjoy is safe during the winter months, including indoor and outdoor activities, as long as you dress appropriately for the weather. Walking, hiking and playing in the snow are great ways to stay active in the winter.
How can I tell the difference between a common cold and something more serious?
Hydration and breathing are the most important signs to look for in children and adults.
Many children lose their appetite when they are sick, and that is usually not a concern as long as they are drinking enough fluids. If a child has not urinated or had a wet diaper in six to eight hours, that is worrisome and a possible sign of dehydration. Encourage children to drink a variety of fluids — water, electrolyte drinks, juice, soup and frozen fruit bars are all great options.
Cold and cough symptoms can make breathing sound noisy, but certain signs mean your child needs to be seen by a doctor. If your child is breathing very fast, wheezing or experiencing retractions (a “sucking in” of skin between ribs or above the breastbone), your child needs to be evaluated by a health care provider immediately.
In older kids and adults, shortness of breath and a fever that doesn’t come down with over-the-counter medication or lasts longer than five days can be concerning. If mild cold symptoms get worse after five to seven days instead of improving, that may indicate a bacterial infection that needs to be treated with antibiotics, and you should see a health care provider.
When should I seek medical attention for my child?
CM: You should call your child’s pediatrician any time you are concerned about your child’s well-being. As a pediatrician, we would rather reassure you that your child is alright than have you wait too long to have them evaluated.
Generally, if your child is breathing comfortably and staying well hydrated, you can manage their symptoms at home. Infants are the exception. If an infant younger than 2 months old has a fever, they need to be evaluated in an emergency room right away.
