Our immune systems are a complex network of natural defenses, but keeping them strong can seem like a Herculean task, especially where children are concerned. As the new school year looms before us, the key to our littlest family members’ health and wellbeing lies in their immune system. As parents and advocates for children’s health, it’s our mission to ensure that children have the very best of natural protection against infection and illness. By understanding the ways we can support children’s immune system, we can help to boost natural defenses and give kids the best chance of a healthy and happy school year.
1. Nourishing the Immune System: Natural Defenses for Children
Building Healthy Habits Early On
A robust immune system is essential to keeping children healthy, especially during a pandemic. Parents can help build a protective defense for their little ones by taking a few small steps to nourish their young immune systems. From proper sleep and nutrition to vitamins and minerals, there are a variety of natural approaches to boosting immunity in kids.
Start by making sure your child gets proper rest. This means 7-8 hours of quality sleep every night. During sleep, the body and mind are able to rest and rebuild. Research has proven that a good night’s rest helps support the body’s natural healing capacity, and helps fight off potential infection.
Similarly, a balanced and nutritious diet is also key for a strong immune system. A balanced diet supplies us with the essential vitamins and minerals we need to have a healthy body. Fruits and vegetables, in particular, provide nutrients including vitamin C, zinc, and bioflavonoid, which are natural anti-inflammatory agents and have antiviral properties.
- Include colorful fruits and vegetables into your child’s meals.
- Choose wooden-spoon friendly foods like yogurt, whole wheat bread, and brown rice.
- Ensure plenty of essential fatty acids like walnuts, salmon, and avocados.
Finally, supplementing with vitamins and minerals is a sure-fire way to support your little one’s immune system. Mineral and Vitamin D have both been proven to help with overall immunity. Vitamin D, in particular, helps regulate over 200 genes in the body and can be complemented by Vitamin C for added strength.
2. Key Vitamins and Minerals for Supporting Immune Health
Giving your body the important vitamins and minerals it needs for fighting off illnesses can be a great way to support your immune system. Here are some of the key vitamins and minerals that can benefit your immunity:
- Vitamin C – a powerful antioxidant, vitamin C helps fight off infections and keep your body healthy in general. It’s found in a variety of fruits and vegetables, including citrus fruits, kiwi, strawberries, and green leafy vegetables.
- Vitamin D – Vitamin D aids your body in making white blood cells which play a major role in fighting off infection. Try increasing your intake of sunlight, fatty fish such as salmon, and fortified dairy products like milk.
- Zinc – Zinc also helps increase production of white blood cells, helping your body be better prepared to fight off germs. It’s found in seafood such as oysters, beef, and pumpkin seeds.
In addition to these important vitamins and minerals, there are a few other essential nutrients you can take to support your immune health. Selenium, a trace mineral found in nuts and grains, has been found to help boost the immune system’s response. Probiotics help balance your gut microbiome, and improving your gut health can help strengthen your overall immune system. And plenty of other foods, including cruciferous vegetables, tofu and edamame, garlic, and ginger, are all known to be beneficial in supporting a healthy immune system.
Eating a balanced and nutritious diet – along with other lifestyle changes such as getting plenty of sleep and exercise – is one of the most important things you can do for your immune system.
3. Building Up Immunity: Healthy Habits for Kids
Kids are the most important asset of any family, and it is important to ensure their health and well-being is taken care of from an early age. Building up a child’s immunity can help to protect them from common illnesses and help provide a foundation for healthy living. Here are some tips to help ensure your kid’s immunity is strong and they can stay healthy in the future:
- Healthy Eating: Encourage a healthy, balanced diet for your kid so they get the key vitamins and minerals to remain healthy. Choosing healthy fruits, vegetables and non-processed foods.
- Hydration: It is easy for a kid to become dehydrated and to not drink enough water. Always ensure your kids are drinking plenty of hydrating fluids, such as water and some juice.
- Activity: Keeping active is important for a healthy lifestyle, but it also helps to boost immunity. Get your kids involved in fun activities, like running, swimming, biking or a dance class.
- Sleep: Make sure your kids are getting plenty of sleep and that it is good quality. Try to maintain consistent sleep routines, such as a bedtime story before sleeping and reduced screen time.
These few tips can help to keep your kids healthy and help to strengthen their immunity. There are other strategies to also consider in order to increase resistance to common infections, like regular hand washing and vaccinations.
Keeping an eye on the food your kids are eating, the amount of water they are drinking, and the amount of physical activity they get, can all help to ensure a healthy and strong immunity. Working in these healthy habits from a young age can help see your child through any illnesses they may encounter.
4. Home Remedies for Supporting Immunity in Children
The importance of having a strong immune system cannot be overstated – particularly in the case of children, who are often more prone to getting sick. Fortunately, there are a number of effective home remedies and steps parents can take to support their children’s immunity levels.
Ensure a Balanced Diet
Ensuring that children consume a balanced, healthy diet is the key to promoting good immunity. Foods that are particularly beneficial include:
- Fresh fruits and vegetables
- Whole grains
- Healthy fats such as olive oil
- Lean proteins like chicken and fish
These provide essential vitamins, minerals, and phytonutrients which give the immune system the necessary support.
Supplement with Good Probiotics
Another useful strategy is to supplement with good probiotics- such as Lactobacillus. These ‘friendly’ bacteria have been known to provide myriad benefits to the immune system and helps to promote a stable and healthy internal environment.
Give Children Regular Exercise
Studies have shown that regular exercise helps to reduce inflammation in the body and can bolster immune system effectiveness. For children, making sure they go outdoors and get active – either riding bikes, running around, or playing a sport – will ensure that they are getting the benefit of exercise.
5. The Parent’s Guide to Natural Immunity Boosters
When it comes to keeping your kids healthy, natural immunity boosters should be your go-to solution. Nothing is more important than the health of your family, after all! These five natural boosters are quick and easy to incorporate into your family’s routine:
- Vitamin C: Vitamin C has long been known for its incredible immune-boosting properties, and luckily it’s easy to find in many fruits and vegetables. Include some citrus fruits, bell peppers, spinach, and cauliflower in your weekly diet for maximum vitamin C intake.
- Sleep: Your family’s sleeping patterns have a huge effect on their immunities, so make sure everyone is getting their rest. Sleep deprivation can lead to an increased susceptibility to germs and illness.
- Garlic: This little herb packs a punch when it comes to boosting immunity! It has antibacterial and antiviral properties that can help fight off any germs your little ones might encounter. Add this spice to your family’s meals and soups to reap the benefits.
- Yogurt: Yogurt is loaded with probiotics, which strengthen your gut health and create a stronger line of defense against illness. Include probiotic-rich yogurt to your family’s daily routine for an added boost to their overall immunity.
- Herbal Teas: Herbal teas are an excellent way to fend off illnesses, and they taste great, too! Salads, chamomile, ginger, and echinacea teas are all amazing for keeping your family healthy and happy.
Try to incorporate as many of these boosters into your family’s routine as you can, and you will be well on your way to creating a healthier and more resilient home for your loved ones. Natural immunity boosters are inexpensive, simple, and can make a huge difference in the overall health of your family!
As parents and caregivers, it is our responsibility to help strengthen our children’s immune systems and ensure that they have the best possible protection from illnesses and other health issues. By investing in an immuno-protective diet, adequate sleep, physical activity, and maintenance of a healthy lifestyle, we can support our children’s natural defenses and help them lead healthier, happier lives.
