It’s that time of year when kids start going down with the sniffles and sneezes. But don't worry, here’s a selection of natural health ‘go to’ remedies to help your little ones feel better in no time!

Hydration is key, so keep those sippy cups filled! Warm water helps to warm the body and thin out mucus to make it easier to expel.

Vitamins that help with recovery and protection from coughs and colds include: Vitamin C, Zinc, Vitamin D3 and Fish oils that help reduce inflammation and support immune function.

Bone Broth is beneficial for children suffering from colds and flu, as it provides hydration, essential nutrients, and amino acids that support immune function, soothe sore throats, and reduce inflammation. Add a pinch or two of Turmeric powder (ideally organic) known for its anti-inflammatory benefits. See my recipe for Bone Broth below.

Manuka honey is known for its antibacterial benefits (but not for children under 1 year of age). Try one or both of these remedies for soothing sore throats and calming inflammation:
⦁ Spicy honey. Sprinkle a little ground ginger powder and ground black pepper on a spoonful of honey and let the honey gently soothe the inflammation.
⦁ Chamomile and honey. Mix a teaspoon of manuka honey plus a dash of freshly squeezed lemon juice to warm diluted chamomile tea.

Probiotics: These beneficial bacteria can help boost your child's immune system and may reduce the frequency and severity of respiratory infections. Always select a reliable brand that specifically formulated for little children.

Essential Oils: Coughs and colds may also be helped by kid friendly essential oils such as: lavender, chamomile, mandarin, geranium, tea tree and frankincense. Always dilute essential oils with a carrier oil like jojoba, coconut or almond oil (approx. 3 drops essential oil to 30 ml of carrier oil).

Always carry out a skin patch test first to check for any allergies. Avoid nut oils for children with nut allergies. Not all essential oils are safe for young children, especially if they have other health conditions. If in doubt, consult an aromatherapist.

Diluted essential oils can be used to massage the soles of the feet and palms of the hands-especially those areas of the feet and hands in reflexology that relate to the afflicted part of the body.

For children suffering from dry tickly coughs and cold symptoms, a cool-mist humidifier in your child's room can add moisture to the air, helping to ease coughing and stuffiness. Make sure to change the water daily and clean it regularly to prevent any mould or bacteria growth.

Propping your child's head up with an extra pillow can also help them to breathe more easily and might just lead to a better night's sleep for everyone.

And here’s one of those weird traditional, and somewhat smelly, remedies for stuffy noses – involving an onion! Just slice up an onion and place it on a dish next to the bed and allow the health benefiting sulphur in the onion to help release the stuffy mucus.

You can always add a few drops of Lavender to the onion for a slightly more aromatic fragrance throughout the room!

How to Make a Bug Busting Bone Broth for Kids

This slow-cooking process used to make bone broth, provides a nutritious way to support the immune function and gut health of children (and adults) – especially at a time when they may feel unable to digest normal food.

You will need:

• 2-3 pounds of organic/free range chicken
• 1 large onion, roughly chopped
• 2 fresh garlic cloves
• 2 carrots, roughly chopped
• 2 celery stalks, roughly chopped
• Approx. 2 tablespoons apple cider vinegar
• I level tablespoon Natural Sea Salt (don’t use refined table salt)
• A sprig or two of fresh rosemary or thyme
• Approx. 20 goji berries
• Large pan of boiling water

Method:

1. Place the onions, garlic, carrot, celery, salt and apple cider vinegar into a large pan of water and bring it to a rolling boil.
2. Carefully place the chicken into the water making sure that there is adequate water to cover the chicken and vegetables well.
3. Bring the pan back to a boil and then reduce to the lowest simmer
4. Prop a lid over the pan leaving a slight gap for some of the steam to escape.
5. Simmer for at least 6 hours or longer, checking periodically to ensure that the liquid doesn’t dry out. If necessary, top up with a little more boiling water.
6. After 6+ hours Strain the liquid through a fine mesh sieve into a separate pan or container and discard all the vegetables.
7. Store in glass containers in the refrigerator for a maximum of 5 days.  Alternatively, pour into portion size BPA free freezer bags/containers, for those occasions when you quickly need to thaw out some bone broth for an ailing child.