Immune Boosting Tips for Kids Going Back to School
With the back-to-school season around the corner, it’s time to prepare our kids not just with new backpacks and supplies, but also with strong immune systems. School environments can be breeding grounds for germs, so boosting our children’s immune health is essential to help them stay happy and healthy throughout the school year.
1. Nutrition
A nutrient dense diet is foundational for maintaining a robust immune system. Limiting added sugars and processed food can make sure the immune system is ready when it encounters germs. Focus on providing your kids with a variety of fruits and vegetables, proteins, whole grains, and healthy fats. Foods rich in vitamins A, C, and E, as well as zinc and omega-3 fatty acids, can give their immune system a boost.
Tip: Incorporate food like strawberries and bell peppers (Vitamin C), carrots and dark leafy greens (Vitamin A), beans and pumpkin seeds (Zinc), and salmon and walnuts (omega-3s) into your child’s regular diet.
2. Probiotics
A significant portion of the immune system is actually located in the gut, so maintaining a healthy gut flora is critical for immune support. Probiotics can help with this by promoting the growth of beneficial bacteria and limiting the growth of troublesome bacteria.
Tip: Include foods like yogurt, kefir, sauerkraut, fermented pickles, and other fermented foods in your child’s diet. Probiotic supplements can also be beneficial.
3. Regular Movement
Our lymphatic system is one of the major ways the white blood cells of the immune system travel around the body. Lymph relies on muscle movement to promote circulation so regular physical activity can enhance immune function by getting white blood cells where they need to be.
Tip: Encourage your kids to stay active with activities they enjoy, whether it’s riding bikes, playing sports, or even just running around in the backyard. Aim for at least 60 minutes of physical activity each day.
4. Adequate Sleep
Sleep is when the body repairs itself, and it’s vital for immune health. Children need more sleep than adults, with recommendations of 9-12 hours per night, depending on their age. Teenagers may need even more!
Tip: Establish a consistent bedtime routine and create a calming environment to help them get the rest they need. You can also consider sleep-supporting supplements like magnesium.
5. Hydration
Staying hydrated promotes good circulation of immune cells, optimizes waste elimination, and helps support a healthy immune response. Beverages are also the biggest source of immune-busting added sugars, so being mindful about what beverages your child consumes can have a big immune impact.
Tip: Make sure your kids drink plenty of water throughout the day. Limit sugary drinks and opt for water, herbal teas, or diluted fruit juices instead.
6. Stress Management
Stress can weaken the immune system by reducing the number of immune cells available for a response to infection. This decreases the body’s ability to mount an effective immune response and makes kids more susceptible to illness.
Tip: Teach your children stress-relief techniques such as deep breathing exercises, mindfulness, and yoga. Encourage open communication about their feelings and provide a supportive environment at home.
7. Herbal Remedies: Natural Immune Boosters
Research shows certain herbs can support the immune system and improve the immune response to illness. Elderberry syrup is popular for its antiviral properties, while echinacea can help prevent and shorten the duration of colds.
Tip: Elderberry popsicles can be a great way to wind down the summer and boost the immune system at the same time. Consult with your healthcare provider before starting any new herbal remedies to ensure they are safe for your child.
8. Healthy Habits
Good hygiene practices are fundamental in preventing the spread of germs. Teach your kids to wash their hands regularly, especially before eating and after using the bathroom.
Tip:Carrying a natural hand sanitizer like Active Skin Repair (use code DOCTORMOM for 20% off) can be a good backup when soap and water aren’t available.
Be a Role Model
Sometimes as parents it can be hard to remember to take care of ourselves when we are in the midst of caring for our children. Know that kids are more likely to adopt immune promoting habits if they see you practicing them too. It’s a win/win for everyone because by incorporating these immune-boosting tips into your back-to-school routine, you can help your children AND yourself build strong immune systems. You’ll all be ready to tackle the school year!
For a free added resource, download the Doctor Mom’s Immune Checklist now to learn our favorite immune-supporting supplements for babies, kids, and mamas!
