3 minute read
Children's immune health
As the days grow shorter and the air turns crisp, parents are once again faced with the challenge of keeping their children healthy through the winter months. The arrival of colder weather often brings with it an increase in colds, flu, and other respiratory infections. However, there are steps parents can take to help boost their children's immune system and minimize the impact of winter illnesses.
Before delving into strategies for strengthening immune health, it's essential to understand the immune system's role in defending the body against pathogens. The immune system is a complex network of cells, tissues, and organs that work together to identify and eliminate harmful invaders, such as viruses and bacteria. In children, whose immune systems are still developing, providing adequate support is especially crucial.
Here are my top 5 tips for supporting a child’s immune system:
1. Use food as medicine – Nature has given us citrus fruits and leafy greens at this time of year which are immune boosting gems. Get stuck in and make a fruit salad with apples, kiwi, & oranges, squeeze some zest over your roasted vegies, or make a basil pesto dip (great way to get leafy greens into children’s diet).
2. Protein – A vital component for children’s growth, maintenance and repair for the body. Our bodies only produce 11 of the 20 amino acids that make up protein, so we need to get those additional 9 from our foods. Boiled eggs, nut butters, and yoghurts are a great source of protein and make easy to pack options in school lunch boxes.
3. Gut Health – 70-80% of the immune system sits in the GUT, where beneficial bacteria play a crucial role in immune function. By promoting the growth of beneficial bacteria, through prebiotic foods (banana, kefir, sauerkraut), and probiotic supplementation (listed below), indirectly supports immune health and may help reduce the risk of the common cold.
4. Exercise (and rest) – It’s easy on these cooler days to stay inside, but it’s crucial for not only the immune system, but also mental health that children get outside each day to maximise their vitamin D intake. Exercise helps reduce inflammation, improves circulation, and promotes the release of endorphins, which can enhance mood and reduce stress. On the other hand, if parents notice their child is getting sick, the best thing they can do is let them rest. During sleep, the body repairs and regenerates cells, including those involved in immune function.
5. Hygiene – Simple hygiene practices can go a long way in preventing the spread of illness. Teaching children to wash their hands frequently with soap and water, especially before eating and after using the bathroom, can help reduce their exposure to germs.
While a healthy diet should provide most of the nutrient’s children need for optimal immune function, there will be times where they need some extra support from supplements and herbs. Here are a few of my favourite products in store that may help with keeping children’s immune system robust and strong.
