Health is Wealth
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
Follow your pediatricianâs advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
To maximize immunity, children must get enough sleep.
Sleep requirements for each night vary by age:
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
The natural at-home remedy can soothe irritation and decrease inflammation
It feels faint at first â thereâs a little tickle or scratch at the back of your throat.
Then, it hurts or even burns when you swallow.
Ugh, youâve got a sore throat, and a cough isnât far behind.
Youâre taking cough syrup and lozenges in an attempt to get some relief. But what about using honey for sore throat symptoms? Does this natural home remedy actually work to soothe a sore throat and cough?
Yes, says family medicine physician Elizabeth Rainbolt, MD.
Dr. Rainbolt explains how honey works and when and how to use it.
Itâs common to get a sore throat every now and then. You may have a sore throat due to the following:
In addition to having other symptoms like nasal congestion, fatigue and fever, you may develop a cough.
Honey has a long history of being used as a natural remedy. And one remedy is to soothe sore throats and help alleviate a cough.
âResearch shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,â explains Dr. Rainbolt. âAnother study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether itâs a wet or dry cough.â
Giving honey to a child under 1-year-old isnât recommended, warns Dr. Rainbolt.
âThereâs concern for an infant botulism, a serious illness thatâs caused by Clostridium botulinum,â she continues. âWhile itâs a rare occurrence, honey can contain spores that cause botulism. It attacks the bodyâs nervous system and children under one are more vulnerable.â
Most sore throats tend to get better within a week, but during that time, adults can take a spoonful (about 1 teaspoon) of honey for a cough and sore throat.
You can also dilute half a teaspoon to 1 teaspoon of honey in warm water or tea. This method is also recommended for children older than 1.
âYou can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,â says Dr. Rainbolt.
So, how often can you use this home remedy? Dr. Rainbolt recommends using honey no more than four or five times a day.
And part of that reasoning is that honey does contain sugar.
âIf youâre concerned about your sugar intake, then I recommend using honey more sparingly,â she says. âI would just use it at night to give you some relief before you go to bed.â
And can you use both honey and traditional cold medicine?
Yes, says Dr. Rainbolt.
âIf it seems like the honey isnât helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,â she notes.
Honey can be a helpful tool for those who canât take traditional cold medications â for example, children under 6 years old or individuals with health conditions like high blood pressure or cardiovascular disease.
Overall, honey can be a good way to help soothe your sore throat and cough. It doesnât come with some of the side effects that over-the-counter medications have like drowsiness.
So, can you just buy any honey you see on the grocery store shelf?
Yes, but you might want to make sure itâs been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honeyâs texture and color, while extending its shelf life.
Dr. Rainbolt also mentions that some people think using local honey, which tends to be unpasteurized or raw, can come with extra benefits.
âThereâs a thought that if you use local honey, you are exposed to some of the areaâs natural allergens in a positive way,â she explains. âThe idea is that it will help with allergies you have.â
The next time your throat starts to tickle, reach for honey and see if it helps.
âThink of honey as a first line of defense for those over 1 year old,â says Dr. Rainbolt. âHoney is something that pretty much everyone can try. And itâs been shown to work as well as some cough suppressant medications. Itâs a nice alternative.â
You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system â your internal defenses against infection â in tip-top shape.
If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.
But how much exercise is effective? Do too little or too much, and it wonât have the best effect on your immune system.
Clinical immunologist Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.
A: If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.
Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.
A: Fortunately, you donât have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.
Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.
A: Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.
Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.
A: Yes, though, the level to which it can slow your system down is still up for debate.
Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and youâre more likely to develop a respiratory infection.
This problem usually affects elite athletes, such as marathon runners, most.
On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.
A: Yes, it can. This is a complex issue, but I like to tell my patients to do a âneck check.â If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.
If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.
You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system â your internal defenses against infection â in tip-top shape.
If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.
But how much exercise is effective? Do too little or too much, and it wonât have the best effect on your immune system.
Clinical immunologist Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.
A: If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.
Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.
A: Fortunately, you donât have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.
Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.
A: Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.
Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.
A: Yes, though, the level to which it can slow your system down is still up for debate.
Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and youâre more likely to develop a respiratory infection.
This problem usually affects elite athletes, such as marathon runners, most.
On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.
A: Yes, it can. This is a complex issue, but I like to tell my patients to do a âneck check.â If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.
If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.
By Audrey Noble
January 13, 2026
Cabbage oftenâand unfairlyâgets overlooked, with flashier veggies and protein-dense superfoods getting all the attention. But as far as nutritional food options go, the leafy green is pretty hard to beat. A staple in different cuisines (American coleslaw! Middle Eastern malfouf! Chinese suan la bai cai!), cabbage has been a longtime favorite amongst global chefs.
âMuch of this stems from its versatility,â Woldy Reyes, chef and author of the cookbook In the Kusina: My Seasonal Filipino Cooking, tells Vogue. âWe are seeing a growing trend of chefs utilizing it as a centerpiece, such as cabbage steaks, rather than as a side dish. The culinary appeal has never been stronger.â
âIts popularity stems from its ability to transform,â adds Tatiana Mora, chef of plant-based Michelin star restaurant Mita. âIt can be eaten raw, fermented, steamed, roasted, or sautĂ©ed, consistently providing flavor, texture, and nutrition. I love it because it is a noble vegetable that grows easily, keeps well, and can be used almost entirely, making it perfect for a conscious and respectful approach to cooking.â
Itâs accessible, easy to cook, and delicious. Here are all the reasons cabbage deserves a seat at your table (get it?) in 2026.
Cabbage is a leafy green that is part of the brassica plant family (which also includes broccoli, cauliflower, brussels sprouts, and kale), says Amy Shapiro, RD, registered dietitian and founder of Real Nutrition. It comes in several varieties, but the most common ones youâll see are green, red (or purple), and savoy. What makes cabbage different from other leafy greens is its density and durability. âItâs heartier, stores longer, and holds up well to cooking, fermenting, and shredding,â Shapiro says. âNutritionally, it shares many benefits with other cruciferous vegetables, but itâs often milder in flavor and more versatile across cuisines.â
Besides its versatility, one of the main benefits of cabbage is its many nutrients. Shapiro lists other main benefits of the leafy green:
Supports Gut Health
Shapiro says that, because cabbage contains fiber and other compounds that support digestion, eating this leafy green can benefit the gut bacteria and boost gut health.
Anti-Inflammatory Properties
Cabbage is also rich in antioxidants and phytonutrients that studies have shown can reduce inflammation, she says.
Boosts Heart Health
Along with fiber, cabbage has potassium, which supports healthy cholesterol levels and blood pressure. Cabbage also has vitamin K, which is essential for blood clotting (and bone health). Shapiro points to red cabbage in particular, which she says contains antioxidants called anthocyanins that studies have shown can improve brain and heart health.
Regulates Blood Sugar
Cabbage is low in calories and carbs while being high in fiber, which can help stabilize glucose levels in the body.
Boosts Immune System
Shapiro says that cabbage is rich in sulfur-containing compounds to help strengthen your immune systemâs defencesâand vitamin C, which studies have shown can provide antioxidant protection and support immune health.
·
Alcohol is a Group-1 carcinogenâbut one that happens to be woven into our daily lives and often viewed as a go-to way to cope with stress or disappointment. Here are 5 ways to change that mindset, writes
The Hidden Cost of an Evening Glass of Wine
“I need a stiff drink!” “Letâs drown our sorrows.” “I just need to unwind with a glass of wine.”
Phrases like these are so common, we barely think twice about them. Alcohol has become deeply woven into our daily lives and culture. Itâs often seen as a go-to way to cope with stress, disappointment, or just the pressures of everyday life. Got bad news? Feeling overwhelmed? Need to relax? Society has taught us that itâs totally normalâeven expectedâto pour a big glass of wine, toss back a couple of tequila shots, or order a double whiskey.
In fact, using alcohol to handle stress is often not only accepted but actively encouraged by friends, coworkers, and the media. Movies and TV shows constantly show characters doing the same, reinforcing the idea that this is just how we deal with life.
But hereâs the truth: alcohol is the one of the most widely used drugs in the world. And the way weâve normalized itâs use as a coping mechanism deserves a closer look.
Alcohol is a toxic, psychoactive substance that can lead to dependence. Itâs also been officially classified as a Group 1 carcinogen by the International Agency for Research on Cancerâputting it in the same category as asbestos, radiation, and tobacco. Research shows that alcohol contributes to at least seven different types of cancer, including some of the most common, like colon cancer and breast cancer. In fact, earlier this year, former U.S. Surgeon General Vivek H. Murthy issued a public health advisory warning about the clear link between alcohol use and cancer risk.
Whatâs concerning is that less than half of Americans are aware that drinking alcohol increases their risk of cancer. As a psychiatrist who often discusses alcohol use with patients, this lines up with what I see in practice. Many people simply donât know that alcohol is a carcinogen. Even more common is the belief that low levels of alcoholâlike a glass of wine a dayâare actually good for your health, especially for the heart and brain. But that idea is being seriously questioned. In January 2023, the World Health Organization published a statement in The Lancet Public Health making it clear: When it comes to alcohol, there is no safe amount that doesnât affect your health.
Facebook image: Just Life/Shutterstock
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
Follow your pediatricianâs advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
To maximize immunity, children must get enough sleep.
Sleep requirements for each night vary by age:
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
A creamy smoothie with crunchy toppings â in a bowl!
Smoothie base
Toppings
Makes 4 servings
Serving = 3/4 cup
Calories: 160
Carbohydrate: 27 g
Sugars: 17 g
Fiber: 4 g
Saturated fat: 0.5 g
Cholesterol: 5 mg
Protein: 9 g
Sodium: 70 mg
The natural at-home remedy can soothe irritation and decrease inflammation
It feels faint at first â thereâs a little tickle or scratch at the back of your throat.
Then, it hurts or even burns when you swallow.
Ugh, youâve got a sore throat, and a cough isnât far behind.
Youâre taking cough syrup and lozenges in an attempt to get some relief. But what about using honey for sore throat symptoms? Does this natural home remedy actually work to soothe a sore throat and cough?
Yes, says family medicine physician Elizabeth Rainbolt, MD.
Dr. Rainbolt explains how honey works and when and how to use it.
Itâs common to get a sore throat every now and then. You may have a sore throat due to the following:
In addition to having other symptoms like nasal congestion, fatigue and fever, you may develop a cough.
Honey has a long history of being used as a natural remedy. And one remedy is to soothe sore throats and help alleviate a cough.
âResearch shows that honey has some antimicrobial and anti-inflammation properties. Honey can help by decreasing inflammation and irritation in your throat,â explains Dr. Rainbolt. âAnother study shows that honey may reduce mucus secretion. So, you can use honey for cough symptoms as well, whether itâs a wet or dry cough.â
Giving honey to a child under 1-year-old isnât recommended, warns Dr. Rainbolt.
âThereâs concern for an infant botulism, a serious illness thatâs caused by Clostridium botulinum,â she continues. âWhile itâs a rare occurrence, honey can contain spores that cause botulism. It attacks the bodyâs nervous system and children under one are more vulnerable.â
Most sore throats tend to get better within a week, but during that time, adults can take a spoonful (about 1 teaspoon) of honey for a cough and sore throat.
You can also dilute half a teaspoon to 1 teaspoon of honey in warm water or tea. This method is also recommended for children older than 1.
âYou can use it with any kind of herbal tea or warm water with lemon juice, which can be soothing as well,â says Dr. Rainbolt.
So, how often can you use this home remedy? Dr. Rainbolt recommends using honey no more than four or five times a day.
And part of that reasoning is that honey does contain sugar.
âIf youâre concerned about your sugar intake, then I recommend using honey more sparingly,â she says. âI would just use it at night to give you some relief before you go to bed.â
And can you use both honey and traditional cold medicine?
Yes, says Dr. Rainbolt.
âIf it seems like the honey isnât helping on its own, then you can certainly do both honey and medication, if medicine is something that you are able to take,â she notes.
Honey can be a helpful tool for those who canât take traditional cold medications â for example, children under 6 years old or individuals with health conditions like high blood pressure or cardiovascular disease.
Overall, honey can be a good way to help soothe your sore throat and cough. It doesnât come with some of the side effects that over-the-counter medications have like drowsiness.
So, can you just buy any honey you see on the grocery store shelf?
Yes, but you might want to make sure itâs been pasteurized. The pasteurization process removes any crystallization and unwanted yeast. It also improves honeyâs texture and color, while extending its shelf life.
Dr. Rainbolt also mentions that some people think using local honey, which tends to be unpasteurized or raw, can come with extra benefits.
âThereâs a thought that if you use local honey, you are exposed to some of the areaâs natural allergens in a positive way,â she explains. âThe idea is that it will help with allergies you have.â
The next time your throat starts to tickle, reach for honey and see if it helps.
âThink of honey as a first line of defense for those over 1 year old,â says Dr. Rainbolt. âHoney is something that pretty much everyone can try. And itâs been shown to work as well as some cough suppressant medications. Itâs a nice alternative.â
