As a parenting expert, I often teach one simple, free way to get your kids to stress less, fend off colds, and sleep more soundly. It sounds too good to be true, right? But these are just a few the benefits of one simple action: touch.

Children need physical touch as much as they need the air they breathe. After all, it's the only one of the physical senses that humans can't live without. That's because our skin plays an important role in the stimulation of hormones and function of the internal organs. In fact, a growing body of research shows that touching has many rewards, such as

• Healthy growth and development. Research from the University of Miami's Touch Research Institute found that infants who received regular massages from their moms grew more and gained more weight after a month.
   
• Less stress and anxiety. Touch can improve the relaxation response, lessening stress and anxiety, reports a study published in the International Journal of Neuroscience.
• Better sleep. Need more shut-eye? Give a few more snuggles. According to a study published in Infant Behavior and Development, babies who were given regular massages slept more soundly than those who didn't.
• A stronger immune system. Massages boost the production of natural killer cells, cells that fight off viruses and other invaders, reveals a study from the University of Miami's Touch Research Institute.
• Reduced aggression. In a study of 17 teens, those who received 20-minute massages twice a week reported feeling less hostile after about a month. Their parents also said they seemed calmer and less aggressive.

But even with all these proven benefits, children receive little physical contact from their parents -- and even less in day care and preschool settings. According to a study published in the journal Early Child Development and Care,  preschool children receive physical contact less than 12 percent of the day, and boys receive much less than that amount.

To foster more contact with infants and toddlers, I recommend that parents incorporate the following actions into their daily routine:

• Bathing

• Breathing

• Breastfeeding

• Giving kisses

• Gently massaing your baby or toddler with soft strokes

• Snuggling

• Engaging in physical play, like tickling

Holding and/or carrying your child in a soft baby carrier (just keep in mind that the overuse of strollers, swings and plastic carriers can prevent young children from getting the physical touch they need every day)

As children grow older, it's only natural that they begin to pull away. But their need for touch always remains. While you want to respect your kids' developing individuality, you won't want them to stray too far. To stay in touch (literally), try changing it up with:

• Snuggling

• Back rubs

• Neck and shoulder massages (and don't forget to ask for one yourself!)

• Rough-and-tumble play -- without competitiveness or aggression

• An occasional kiss, but respect the child's cues as to what makes him or her comfortable

What About Dad? 

It's just as important for fathers to make physical contact with their children. Rough-and-tumble play is one way that even the most reticent dad can handle touch, without feeling too uncomfortable.

If you didn't receive a lot of touch when you were a child, this may all seem a little too much. But just remember that our bodies need the sensation -- just like they require food to eat. So if your kid is feeling a bit under the weather, make an effort to comfort her with some extra snuggles; you just may speed up her immune system and help her get more of the quality rest she needs. And with time and practice, those hugs, snuggles and massages will become a natural and joyful part of your daily routine -- and that will help your kid stay happier and healthier year-round.

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Each year, American parents hustle their kids to the doctor for 25 million disappointing -- and ineffective -- consultations. Why? They're looking for a cure for the common cold that's yet to be found.

It's considered the most common illness in the world, and Americans alone sneeze, sniffle and cough their way through about a billion colds a year, according to National Institutes of Health. And contrary to popular belief, antibiotics don't help, because antibiotics treat illnesses caused by bacteria -- not viruses like the common cold.

Unfortunately, most experts say we're likely still far from a cure for the common cold. However, scientists have recently uncovered two new exciting discoveries to give cold sufferers hope.

Possible Cures
Brand-new research at the University of Ghent in Belgium found that attaching small particles of silver to good bacteria and introducing them into the body -- perhaps using a nasal spray -- appears to destroy both the common cold and flu viruses. However, scientists warn it's too soon to glean too much from the findings; much more research is required to determine the procedure's effectiveness and safety before any treatment is available to the public.

In 2009, the University of Maryland and the University of Arizona energized the medical community by decoding the genomes of 99 strains of the common cold virus. As a result, scientists can now begin to develop vaccines to target these strains. Surprisingly, however, pharmaceutical companies haven't jumped on this development -- perhaps fearing the public won't buy an expensive drug for a typically minor ailment. Of course, patients with asthma or chronic obstructive pulmonary disease who catch a simple cold can suffer a chain of more serious health problems. These individuals would greatly benefit from the cold vaccine promised by this research. But without funding for further research, cold vaccine development is at a stalemate.

Vitamins
What's the scientific community's insight into the preventive promise of vitamins? Indecisive, at best. Numerous studies have failed to prove that vitamin C can cure, prevent or shorten a cold. Research into zinc has also seen mixed results; most studies show no benefit -- although some seem to indicate it can be helpful if taken within 24 hours of the first cold symptoms. Similarly, researchers have found mixed results on the effectiveness of Echinacea -- and some users have noted unpleasant side effects including upset stomach and diarrhea.

Until There's a Cure
For now, experts say there's not much we can do to avoid getting the common cold except wash our hands, get plenty of rest and accept the fact that we'll probably still catch a cold or two this season. If you do, find comfort in the fact that most colds run their course in one or two weeks.

To ease cold symptoms:

• Drink plenty of fluids (water and juice)
   
• Skip alcohol and caffeinated beverages
• Gargle with warm saltwater, which may help ease a scratchy throat and expel fluid caught in the throat
• Try over-the-counter cold and cough medicines and antihistamines (check the label for age restrictions)
• Use a humidifier to moisten mucous membranes, which may decrease the risk of a stuffy nose and scratchy throat
• Go with a soft tissue so you don’t irritate the skin around your nose

And of course, always call a doctor if you're concerned or your child has a cold lasting more than 10 days, severe ear pain, an extremely sore throat, trouble breathing or a fever that lasts more than 48 hours.

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Chicken soup? Check. Lots of rest? Double check. You have a plan when someone in your house comes down with a cold or flu. Some of the things you do are the same that your mother did for you. That's because most remedies have withstood the test of time. But since upper respiratory infections are the most common illnesses in the world -- and kids are always getting them -- you're constantly on the lookout for new comforts and cures.

Luckily, researchers are on the same mission. They want your little one to feel better just as much as you do. They're out in the fields and in the labs collecting up-to-the-minute information for getting healthy and staying that way. Here are six new science-backed approaches that'll help your family feel better

Outdated Cold and Flu Tactic No. 1: Put off the doctor's visit.
New Approach: Call the office.
So your child has a few sniffles. Not a big deal, right? While it's true that the common cold isn't a life-threatening concern for most people, the flu is another story. On average each year, 20,000 kids under the age of 5 are hospitalized from flu-related illness, according to the Centers for Disease Control and Prevention.

The reason you should check in with your doctor ASAP? The sooner your child sees the pediatrician, the faster she can be diagnosed with either a cold or the flu, says Dr. Amesh Adalja, an infectious disease physician at the University of Pittsburgh Medical Center.

Since both of these viral infections cause congestion, cough and tiredness, it can be difficult for parents to tell the difference between them (though the flu often brings on more severe symptoms more quickly, such as high fever, body aches, chills and sore throat). And if you catch the flu soon enough -- or within 48 hours of infection -- prescription antiviral medicines can stop the virus from spreading, so the misery won't last as long.

But what if it's just a cold? Then you'll feel assured that everything will be OK when the virus runs its course within about seven to 10 days, says Dr. Rocco Costabile, a family practitioner in Philadelphia. Ask your pediatrician for individual instructions for the antihistamines, cough suppressants, pain relievers and TLC that will make your child feel more comfortable.

Outdated Cold and Flu Tactic No. 2: Lower the fever ASAP.
New Approach: Mild fevers are OK.
Fevers are scary: A recent study showed that 83 percent of parents believe a fever is harmful to children, and 92 percent experience fear when their kids have one. But running a temperature is actually a sign of a healthy immune system. "The body works more efficiently at fighting infections at higher temperatures," says Adalja. A mild temperature -- below 101 F -- can actually be beneficial for fighting a cold or flu.

You do have to be on top of fevers when your child is younger than 2 months old, explains Dr. Carol J. Baker, a pediatrician and chairwoman for the Childhood Influenza Immunization Coalition. Babies need to go straight to the doctor when they're registering above 99 F, she says. Kids younger than 5 -- especially newborns -- are prone to febrile seizures with high fevers of 102 F to 105 F. Below that is usually not a worry, says Adalja.

If you've got a 5-year-old with a runny nose, take her temperature, but don't get too excited until it's above 101 F," explains Baker. At that point, call the doctor and give the child a fever reducer like acetaminophen or ibuprofen (but never aspirin, which may result in a rare but life-threatening condition in kids called Reye's syndrome). Baker adds that sometimes if your little one really feels bad, you may decide to lower the fever with medication simply to make her feel better.

Outdated Cold and Flu Tactic No. 3: Feed a fever, starve a cold.
New Approach: Drink up!
Feed a fever, starve a cold is definitely an old wives' tale, explains Costabile. The truth is that kids may not feel like eating when they're sick. But it's very important that they drink, especially if they're running a fever, because that makes them burn through calories faster.

"The immune system works better when it's hydrated rather than dehydrated," says Costabile. When cells are dehydrated, they contract, explains Baker. Achy muscles will feel worse, and loss of fluids causes headaches. Get kids to drink anything, according to their preferences, but encourage beverages that contain water, sodium and other salts. Electrolyte drinks are best, but if all the child will drink is soft drinks for two days, that's OK, says Baker.

Then offer up the old standby: chicken noodle soup. Researchers at the University of Nebraska Medical Center completed a study that shows that this time-tested favorite does, in fact, make sick people feel better. "There's nothing special about it in terms of magic antiviral activity," says Baker. "But when you feel bad, you want someone to sympathize with you and love you. Chicken noodle soup works for me.”

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Dropping temperatures and sniffling neighbors can only mean one thing: Cold and flu season is in full swing. You already know to wash your hands religiously and get enough sleep, but did you know that what you eat can protect you too? Incorporate these seven cold-fighting foods into your next grocery list to bolster your family’s immune systems -- so you can stay healthy all winter long.

Pork Tenderloin

Cooking the same chicken cutlets night after night? Consider adding the other white meat to your dinner rotation. Not only is pork tenderloin as low in fat as chicken breast, but it’s also high in the mineral zinc, which, according to the National Institutes of Health, aids your body’s cold-fighting ability. “The body uses zinc to activate infection-fighting cells,” explains Marisa Moore, a registered dietitian and national spokeswoman for the American Dietetic Association. As a result, she says, kids and adults who don’t get enough of the nutrient are more susceptible to cold and flu viruses.

Strawberries

If you’re shopping for foods rich in vitamin C, you probably bag a few oranges. But strawberries actually contain even more of this powerful antioxidant than citrus fruits: Just eight berries provide as much of the nutrient as the USDA recommends per day. “Vitamin C has been shown to strengthen your body’s resistance to illness,” says Moore. Other top C sources: guava and tomatoes.

Cereal

The next time you pick up your family’s favorite puffs or flakes, make sure they’re fortified with vitamin D. According to a recent study published in The American Journal of Clinical Nutrition, children who got 1,200 IU of vitamin D daily were 40 percent less likely to catch the flu than those who didn’t. Researchers said the nutrient may help white blood cells destroy viruses and bacteria. For an even bigger D boost, pair that cereal with vitamin-D-enriched low-fat milk.

Brazil Nuts

This hearty nut is full of selenium, a mineral shown by researchers at The University of Edinburgh to be crucial to optimal immune response. “Selenium acts as an antioxidant in the body, which protects against the free-radical damage that wears down your system,” says Moore. Got a nut allergy in your family? Stock up on other sources, such as salmon, turkey and chunk light tuna.

Garlic

According to research published in the journal Advances in Therapy, this white bulb keeps more than vampires away -- it helps keep colds at bay! “The active compound in garlic, allicin, has been shown to have virus-fighting properties,” says Moore. To make the pungent veggie more family-friendly, mince and add to dishes like soup, stir-fries and pasta sauce for a quick hit.

Yogurt

This creamy snack is packed with probiotics, the body-friendly bacteria. Not only do probiotics assist in digestion, but research shows that they also have a serious immune-boosting effect: One study from the University of California, Davis, found that people who ate 1 cup of yogurt daily had higher levels of gamma interferon -- a substance that helps immune cells fight off viruses -- after a month. Look for brands that contain “live, active cultures.”

Broccoli

Moms love broccoli because it’s packed with nutrients and vitamins -- including vitamin C and zinc. Now they can add “fend off runny noses” to the veggie’s list of healthy benefits. Broccoli and other cruciferous veggies -- such as cabbage, Brussels sprouts, kale and cauliflower -- contain an antioxidant called glutathione, which researchers at the department of immunology and cell biology at the University of Heidelberg, Germany, proved to bolster immunity. Are your kids not fans? Try steaming the veggie and chopping it finely, then mixing it into casseroles, rice pilafs and mac ’n’ cheese dishes.

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When a child complains of ear pain, many parents call their pediatrician’s offices, expecting to receive a prescription. But to protect your health, these days we pediatricians are more cautious about doling out antibiotics. That’s because using them too often can lead to the creation of dangerous super-bugs: Antibiotics are taken so frequently in the United States that the bacteria have outsmarted drugs, morphing into antibiotic-resistant strains. As a result, physicians are trying to write prescriptions only when necessary.

So the next time you think your child may be suffering from an ear infection, be sure to have a discussion with your pediatrician. If your kid is younger than 2, has a fever or is experiencing significant pain, your doctor will most likely prescribe antibiotics. But if he has a mild ear infection, your pediatrician will probably recommend an over-the-counter pain medication or eardrops for a few days, because in many cases, the infection goes away on its own.

To protect yourself -- and your family -- from antibiotic-resistant bacteria, you should take these smart steps:

1. Always see your pediatrician. While it’s tempting to ask your physician to phone in a prescription, you should always go into the office to make sure your child is suffering from an infection that requires antibiotics -- and not another ailment that requires another form of treatment.

2. Finish the entire course of antibiotics. Although your little one may be feeling better, he needs to take his entire prescription to wipe out any traces of bacteria in his body.

3. Never borrow a prescription. Don’t give one child’s antibiotics to another. You may help your son feel a little better in the short run, but you’re upping his risk for an antibiotic-resistant infection later on.

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