Parents often ask themselves: what can we do to keep our children healthy? Are there ways to strengthen the immune system and prevent disease?
The answer is yes, but there is no magic wand or magic supplement. The best way to keep the immune system healthy is, fundamentally, to take the necessary steps to stay healthy. As annoying as it may sound, it has been proven to work.
Here’s what you can do to help your kids stay healthy this school year.
Feed them a healthy diet
By healthy, I mean a diet that includes plenty of fruits and vegetables (five servings per day are recommended and they should make up half of each meal plate), whole grains, and lean proteins. A healthy diet also contains dairy or another source of calcium, as well as healthy fats like vegetable oils.
Foods to avoid include processed foods, foods with added sugar, and foods with unhealthy fats, such as saturated fats found in animal products. This doesn’t mean your child can never eat cookies or ice cream. But if you want your child to be healthy, they shouldn’t eat these foods every day. (The Academy of Nutrition and Dietetics has suggestions for healthier pastries and other ways to make your family’s diet healthier).
There are many supplements that claim to boost your immune system. While the jury is still out on whether most of them make a real difference, none of them replace a healthy diet. If you have a child who refuses vegetables or has a limited diet, a multivitamin containing iron may make sense; Talk to your doctor about whether vitamins or supplements are a good idea for your child.
Make sure they get enough sleep
We all need sleep to refresh and recharge our bodies, and that includes children. The amount of sleep a child needs varies according to age (from 12 to 16 hours per day for infants to 8 to 10 hours for adolescents), but also from child to child (some just need more than others). You can encourage healthy sleep by limiting screen time (for teens, devices should be turned off an hour or two before bedtime and preferably not in the bedroom at night) and sticking to a regular schedule.
Make them active
Exercise keeps us healthy and reduces the risk of getting sick. Kids really should be active for an hour a day. “Active” doesn’t necessarily mean playing a sport or going to the gym; it could be playing on the playground or going for a walk. More is not necessarily better; If you have a child who is a serious athlete and exercises several hours a day, make sure the exercise doesn’t keep him or her awake or cause burnout, which could lead to problems with the immune system.
Managing stress
Stress makes us less healthy and more prone to infections. Make sure children have free time to play and have access to activities and people that make them happy. Spend time together as a family and create opportunities for your children to talk about anything that might be worrying them. If you have concerns about your child’s mood or emotional health, talk to your doctor.
Make sure they are up to date on important vaccinations
Vaccinations protect us from all kinds of diseases. Check with your doctor to see if your child is up to date with their vaccinations. The flu vaccine is recommended annually for everyone aged 6 months or older.
Remember simple precautions
Everyone in the family can take simple precautions to stay healthy. Wash your hands. Cover your coughs and sneezes with your elbow. Stay away from sick people if possible. Masks can also be helpful, especially in crowded indoor spaces.
If your child has a health problem that might make it more difficult to fight off an infection, talk to your doctor about any additional or different precautions you should take.