Whether or not your child is heading back into the classroom this fall, it’s important to be educated on ways you can increase your child’s immune system. While vitamins and supplements cannot prevent your child from getting a virus like COVID-19 or the flu, it’s important to keep your child’s immune system primed and ready to fight off whatever comes their way. Today I’m sharing steps you can take to improve your child’s immune system.
DIET: It’s so important your kiddo is getting a colorful and balanced diet to ensure they are getting adequate nutrients, vitamins, and minerals to help build a strong immune system. I know this can be tricky with picky and stubborn eaters, but keep offering those colorful fruits and vegetables. Try to limit highly processed foods that are loaded with added sugar as these foods weaken the immune system. Don’t get me wrong…Quinn has treats on the daily, but I try my best to balance that with offering regular balanced meals. We set the intention this fall to eat earlier dinners, so we can all eat together. I’m also working on serving Quinn similar foods my husband and I are eating, so our plates all look similar which motivates her to try new foods and increase the variety of her diet.
SUPPLEMENTS: My motto is always food is best, but kids are such inconsistent eaters I think it’s important they at least take a daily multivitamin. Important vitamins + minerals for kids are the following: Vitamin D3, Vitamin A, Vitamin C, Zinc, and probiotics. I give Quinn this mulitvitamin which covers most of her vitamin and mineral needs, but you also want to offer a variety of foods that contain these vitamins as well.
Vitamin A food sources: milk, cheese, eggs, carrots, sweet potato, red bell pepper, and spinach.
Vitamin C food sources: red bell pepper, oranges, strawberries, papaya, pineapple, kiwi, and broccoli.
Vitamin D: sunshine (see below)
Zinc: animal protein (beef, chicken, pork), beans, nuts, fortified breakfast cereals, and whole grains.
Gut health and immunity are closely linked, so it’s recommended to supplement with a probiotic if your kiddos is not having regular bowel movements or is constipated/having strained bowel movements (see below). I was noticing Quinn was not going on the daily, so I started her on this probiotic and she is much more regular now! Hooray!! When looking for a probiotic supplement you want to make sure it has 5-10 billion CFU (colony forming units) and contains strains of lactobacillus and bifidobacterium.
When giving your kids supplements remember consistency is key. Try and remember to give them on a regular basis for best results and not waiting until your child is getting sick or is constipated to reach for them.
BOWEL MOVEMENTS: This might sound like a weird one, but gut health and immunity are linked! The gut contains ~ 70% of the cells that make up the human immune system. Bowel movements can tell us a lot about a person’s health and your child is ideally going #2 once or twice a day. You also want to make sure they are properly hydrated and urinating at least 4-5 x day. If they are not regular you might consider supplementing with a probiotic, increase fiber rich foods in their diet, ensure regular physical activity, and adequate water intake.
HAND WASHING + HYGIENE: This one is an obvious tip and I’m sure everyone has been even more diligent about hand washing since COVID, but it’s key. Hand washing is the first line of defense against getting sick and spreading germs. It’s important to have kids wash their hands after they get home from school, have been outside, before they eat, etc. Reminder to wash their masks regularly (along with yours!), daily baths, clean clothes, and wipe down their toys more frequently.
PHYSICAL ACTIVITY + SUNSHINE: Exercise boosts the immune system (among other health benefits) + fresh air also boosts immune function and helps stave off illness. So make sure you kiddo is getting outside and soaking up some natural Vitamin D while they ride their bikes, scooters, play tag, soccer, etc. You can also get in your exercise by chasing them 😉
SLEEP: This one is SO important for everyone, but especially for our growing and developing kids. SO MUCH happens while we sleep…our bodies are busy repairing and restoring AND white blood cells are produced while we sleep…need those to help fight off infection 😉 How much sleep does your child need? Check with their pediatrician if you’re concerned, but general recommendations are:
Age 3-5: 10-13 hours of sleep
Age 6-13: 9-11 hours of sleep
Age 14-17: 8-10 hours of sleep
We are all doing our best right now and this may seem overwhelming for some. Make small goals that you may be able to implement with your kids and family in order to build healthier immune systems. For example, 30 minute earlier bed time for kids, have your child try a different color fruit or veggie every week, go for a family walk before/after dinner, or experiment with a probiotic supplement.
Here’s to hoping for a happy and healthy back to school season!
xx, A
