Your child needs a solid support system while she is busy keeping her mind active and developing new skills at school. This support comes from the child’s family, teachers and importantly her immune systems.
The immune system is like a network of cells, proteins and organs that fight infections to keep us well. With the colder winter weather upon us, now is the time to ensure that your child’s immune system is strong. Lack of sleep, poor diet and vitamin deficiencies are just a few things that can negatively impact your child’s immune system.
There is no single solution to strengthening your child’s immune system, however, there are many healthy choices that can be made and will collectively strengthen her immune system in the long term.
Here are a few ideas:
High vibrational snack boxes.
A balanced diet containing a full range of vitamins and minerals will help to fuel a strong immune system. This can be achieved by giving your child a variety of colourful fruits and vegetables, whole grains and protein.
The following vitamins and minerals are important in building a strong immune system:
Vitamin A: Found in yellow fruits, (mango, apricots, papaya) cheese, eggs, oily fish and yoghurt.
Vitamin C: Found in citrus fruit, berries, broccoli, potatoes, Brussels sprouts, kiwi and tomatoes.
Vitamin D: Found in oily fish, red meat and egg yolks. Spending time in the sun in summer also builds vitamin D reserves in the body.
Vitamin E: Found in seeds and nuts, also nut butter, green vegetables, pumpkin, avocado and asparagus.
Iron: Found in beans, lentils, whole grains, potatoes, red meat and quinoa.
Selenium: Found in meat, chicken, fish and lentils. A very good source of selenium is brazil nuts.
Zinc: Found in lentils, meat, fish, poultry and nuts such as cashews and almonds.
The basic guideline is to eat lots of colourful, fresh fruit and vegetables and whole foods, unprocessed and in its most natural form.
Variety and balance will ensure that your child gets all the vitamins and minerals needed to build a healthy immune system.
Children like adults, eat with their eyes first, make their plate look attractive with bright colours and interesting shapes etc.
Handwashing and Hygiene
Teach your child to wash her hands regularly; before and after meals and after using the bathroom or playing outside. Most germs are spread from the hands to the face. Children touch their faces often, put their hands in their mouths and touch toys that other children play with. Regular hand washing can minimize the spread of germs. Children must be taught to wash their hands with soap and water for at least 20 seconds. Also remember to regularly wash items that may carry germs, like toys and clothes.
Reduce Stress
When we are stressed, our immune systems produce less germ-fighting white blood cells than normal, this puts us at a higher risk of getting sick. Children also experience stress in this fast-paced world we live in. Try and keep things calm and peaceful around the child. If you sense she is not coping, teach her to take deep breathes to bring about calmness. Extramural activities that involve exercise, running or any physical activity helps to reduce the child’s stress.
Rest
Our immune systems are hard at work while we sleep. It repairs and produces many of our white blood cells while we sleep. Without enough sleep, your child may be more likely to get sick, more often. Ensure that your child gets to bed early and has a good night’s sleep.
The national sleep foundation recommends the following guidelines:
Toddlers need 11-14 hours of sleep in 24 hours (10 -12 hours at night and a 2-hour nap in the day)
Children aged 3-6 years need 10-13 hours of sleep in 24 hours. 3-4-year-olds can still nap during the day for 1 hour and 11-12 hours at night.
Layer Up
Layer your little one’s clothes, starting with a vest, then a t-shirt, followed by a warm sweater and a jacket. The mornings are cold, once your child is inside the school the staff can remove her jacket. As the day progresses, the staff can remove or add layers as required, so that the child is comfortable and not getting too cold or too hot. Dressing a child in short pants, skirts with no leggings or open shoes is not advised. Our immune systems weaken when we get cold, allowing germs to find a stronghold.
In conclusion
If your child is a picky eater, you may want to introduce a supplement to ensure that she gets all the required vitamins and minerals. Although supplements can be beneficial, it isn’t a shortcut to health. A good probiotic taken daily helps to replenish the good bacteria in the gut and this aids the immune system.