As the back-to-school season approaches, keeping your family’s immune systems strong becomes a priority to ensure they remain healthy and can enjoy all their activities without interruption. Here’s some tips on how you can support your whole family’s immunity naturally, not just the kids, because parents and carers need to stay healthy too!
Emphasise Nutritious, Balanced Meals
Good nutrition is the cornerstone of a strong immune system. Try incorporating a variety of fruits like oranges and kiwis, which are rich in Vitamin C, and carrots and spinach, known for their Vitamin A content. These vitamins are known for their immune-boosting properties. Whole grains, like oats and barley, provide essential B vitamins that help maintain energy levels and overall body functions, while sources of lean protein like chicken, fish, and plant-based proteins such as beans and lentils are crucial for muscle repair and recovery. Try to include foods rich in fibre which helps maintain a healthy gut microbiome. Foods like whole grains, beans, and lentils, as well as fruits and vegetables, are rich in fibre which is essential for gut health.
Healthy Fats Are Crucial
Integrate healthy fats from sources like avocados, nuts, seeds, and olive oil into meals. These fats are not only heart-healthy but also facilitate the absorption of fat-soluble vitamins (Vitamins A, D, E, and K), which are vital for maintaining the health of the immune system.
Regular Physical Activity
Physical activity is vital for children and adults as it helps boost their immune system by promoting good circulation. This allows the cells and substances of the immune system to move through the body freely and do their job efficiently. Encourage children to engage in at least 60 minutes of moderate to vigorous activity every day, whether through sports, dancing, swimming, or just playing outside.
Sufficient, Quality Sleep
Children need more sleep than adults to support their rapid mental and physical development. A lack of sleep can result in a weakened immune system, making children more susceptible to illness. School-aged children should get between 9 and 12 hours of sleep each night. Establish a relaxing bedtime routine that may include reading together or gentle stretches to help them wind down.
Support Gut Health
The gut is a significant component of the immune system. A healthy gut will help ensure a strong immune response. Fermented foods like our traditional kefir introduce beneficial bacteria into the digestive system, which help in maintaining a balanced gut microbiota. 70-80% of our immune system is located in our gut. The foods that we eat directly impact our gut microbiome (the series of bacteria and yeasts that live in our gut) which in turn impacts our immune response. Researchers at Stanford University showed that a diet high in fermented foods improves the microbiome diversity and reduces inflammatory markers resulting in an improved immune response
Hydration is Key
Teach children the importance of staying hydrated, as water is essential for the functioning of every cell, including those in the immune system. Encouraging them to drink water before, during, and after physical activity. Water intake recommendations for children are available here
Stress Management Techniques
Back-to-school can be a stressful time for children, with new environments, schedules, and demands. Chronic stress can suppress the immune system, making children more likely to catch colds and other infections. Teach your children simple stress-reduction techniques such as deep breathing, meditation, or yoga. Even young children can benefit from learning basic mindfulness exercises to help manage stress.
Immune Boosting Supplements
While a balanced diet should provide most of the necessary nutrients for good health, sometimes supplements can help fill any gaps. Vitamins such as Vitamin C, Vitamin D, zinc, and omega-3 fatty acids are known to support immune health. Always consult with a healthcare provider before starting any new supplement, especially for children.
By adopting these strategies, you’re not just preparing your children to return to school but also ensuring that the whole family maintains robust health.This back-to-school period is an excellent opportunity to reinforce healthy habits that will benefit everyone.