The start of a new school year is an exciting time for kids and parents, but it also brings home the dreaded cold and flus. Strengthening your family’s immune system is key to ensuring you all stay healthy and can stay on track with your routine. Nothing is worse than the whole family getting sick when you were just getting into the swing of things! Here are some effective strategies to help build strong immunity for the school year.
Balanced Nutrition
The foundation of a robust immune system is a balanced and nutritious diet. Make sure your child gets a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. Key immune-boosting nutrients include vitamin C, vitamin D, zinc, and antioxidants, which are abundant in foods like citrus fruits, berries, leafy greens, and nuts.
Adequate Sleep
Prioritize a consistent sleep schedule for you and your kids. A well-rested body has a stronger defense against infections. School age children need at least 9 hours of sleep, while adults need around 7-8 hours.
Regular Exercise
Participate in and encourage physical activity as it helps improve circulation and immune system function. Whether it’s a daily walk, bike ride, or organized sports, aim for at least an hour of moderate to vigorous physical activity every day. Children with parents who are active are much more likely to be active, so be an active role model to yours!
Hydration
Staying hydrated is crucial for overall health and immune function. Make sure your family drinks enough water throughout the day, and limit sugary drinks, which can suppress the immune system.
Hand Hygiene
Proper hand washing is a simple yet effective way to prevent illness. Teach your child to wash their hands frequently with soap and water for at least 20 seconds, especially before meals and after using the restroom.
Supplements (When Necessary)
In consultation with a healthcare professional, consider supplements to address any deficiencies. Vitamin D supplements are very important since we get very little sun in the winter and it is a key vitamin in building a strong immune system. Some other supplements to consider are vitamin C and zinc.
