As parents, ensuring the health and well-being of our children is a top priority. One crucial aspect to get through the school year is a strong immune system that can effectively ward off illnesses. We have struggled in the past with multiple illnesses but have come a long way in the last 3 years and some of my favorite daily products include:
Mary Ruth Immunity vitamins
Kids immunity roller blend from rocky mountain oils.
Here are some tips to help boost your kids’ immunity this school year:
1. Balanced Diet: A balanced diet with colorful fruits and veggies along with lean proteins, whole grains and healthy fats provides essential nutrients and vitamins that will support a top functioning immune system. Examples we love to boost immunity are fruit smoothies, homemade muffins with hidden veggies, nut bars and trail mix
2. Adequate Sleep: Prioritize sleep hygiene for your kids. Sleep is vital for immune system function.
Age Group | Age Range | Recommended hours of sleep in 24 hours |
Infant | 4-12 months | 12-16 hours includes naps |
Toddler | 1-2 years | 11-14 hours includes naps |
Preschool | 3-5 years | 10-13 hours includes naps |
School-aged | 6-12 years | 9-12 hours |
3. Regular Activity: Encourage physical activity throughout the day for a total of 60 minutes for school aged kids for healthy growth and development. It can be broken up throughout the day and can be fun activities like riding a scooter or bike.
4. Hygiene: Teach good hand washing skills for 20 seconds before eating or after using the restroom. This helps prevent the spread of germs.
5. Stay Hydrated: Drinking enough water is essential for overall health to keep the body performing at peak function and flushing the digestive tract. Make sure younger kids (4-8 years) get 5-7 cups and older kids (14-18 years) 6-8 cups.
6. Reduce Stress: Chronic stress can weaken the immune system. Create a supportive environment by listening to your child and encourage relaxing tasks in the later evening such as reading, drawing, or spending time with family.
8. Limit Sugar Intake: Excessive sugar consumption can suppress immune function. Daily intake should be limited to 25 grams a day for kids. (ex: 1 bowl of cereal is 12-14 g)
9. Probiotics/Prebiotics: Consider incorporating probiotic-rich foods like yogurt or kefir. There are also supplemental options to help support gut function which is important in immune function.
10. Sunlight: Outdoor playtime exposes kids to sunlight which allows for Vitamin D production to support a healthy immune system. NIH recommends 5-30 minutes twice a week. In winter months, we may need to boost our Vitamin D foods or supplement due to lack of production due to being too far from equator and positioning of the sun.
Take note that building a strong immune system is a gradual process and it is better to be proactive vs reactive. Small, consistent changes can lead to significant improvements over time. Consult your child’s doctor before making any major changes to their routine and prioritize their overall health and happiness.
Resources:
www.sleepfoundation.org
www.heart.org