10 ways to support your child’s immunity
As the summer starts to wind down, it’s time to focus on the upcoming school year. For parents this means ensuring children are ready to face the challenges of the new academic term, including the inevitable onslaught of colds, ear infections and bugs that can spread like wildfire in school environments. Let’s look at ways to give your child a head-start for the new year, by taking a proactive approach and supporting their immune system. Your child’s immune system is the most powerful weapon they have against illness, so they are better able to fight off viruses and infections.
Here are some top tips to prepare your young ones (and the whole family) for a strong and resilient start to the school year:
1. Include ‘happy tummy’ foods
Did you know that up to 80% of your child’s immunity to germs and disease is in their digestive system? Good gut bacteria are essential for strong immunity. Kefir and natural live yogurt, sauerkraut, and other fermented foods are great sources of natural probiotics. Why not make a super smoothie a few times a week. Blend together a small cup of milk with yoghurt, fruit (blueberries, blackberries, mango, or a small banana) and a scoop of whey protein powder. This makes a delicious quick breakfast or healthy snack. If needed, you can also consider probiotic supplements designed for children.
2. Optimize intake of essential fatty acids
Omega 3 and omega 6 fatty acids are involved in many body processes, including supporting immunity and reducing inflammation. Eating oily fish such as salmon, trout, sardines or mackerel from a sustainable source twice a week is ideal. Try mashed sardines on toast, fish cakes or a comforting fish pie. Eat seeds (sesame, pumpkin, sunflower). Flapjacks are quick and easy to make and one way to ensure children eat some omega- rich seeds. Won’t eat fish? You could add a teaspoon of flaxseed oil to salads or vegetables.
3. Include vitamin C rich foods
Vitamin C is anti-viral and has many immune strengthening actions in the body. Good food sources include vegetables such as green leafy veg (kale, broccoli), tomatoes, peppers and parsley and fruits such as oranges, berries, apples, kiwi, papaya and mango. Chop fruit up and add to porridge, pancakes, yoghurt, or jelly. Small fruit or veg kebabs often go down well. Make a rainbow fruit salad. Consider making a rainbow chart with your child to encourage a variety of colourful choices in their meals.
4. Try to ensure a healthy intake of zinc
Zinc plays an important role in a healthy immune system. Children deficient in zinc may have white spots on their fingernails. Meat and fish are rich sources. Include green leafy veg, nuts, seeds and grains such as rice, rye and oats. Lentils, pulses, blackstrap molasses and eggs are good sources.
5. Take black elderberry extract at the first sign of a sniffle
Elderberry extract is useful to provide support for immune function by enabling the immune cells to recognise and inhibit viral invaders. It comes with a long history of safe and effective use. At the first sign of a sniffle, cough or sore throat give a Sambucol supplement specifically designed for children (dosage as directed on the label).
6. Is your child getting enough sunshine? Top up their Vitamin D
Vitamin D, the sunshine vitamin, is important for immunity and can often become deficient, particularly in winter. Most vitamin D is made in the skin in sunlight, but there are small amounts in milk, eggs and oily fish. The Department of Health recommends a daily supplement of 10mcg (400iu) for children from 6 months to 5 years of age. It’s beneficial for all children to take a supplement in winter months.
7. Try this immune supporting home remedy
Lemon, honey and ginger drink:
Finely chop a 2 cm piece of ginger and let it stand in boiling water for about 10 minutes. Add freshly squeezed lemon and a teaspoon of honey. Use good honey such as Manuka that retains its healthful properties.
8. Serve chicken soup
Did you hear that chicken soup is great when you’re unwell? If you thought it was just an old wives’ tale, you’d be wrong. Research suggests that a bowl of chicken and vegetable soup can slow the speed at which neutrophils move around your body. Neutrophils are a type of white blood cell that migrate toward the site of inflammation to help fight infection. Although the inflammatory response is important, dampening an overactive response can be a good thing.
Studies have shown chicken soup to be particularly helpful in reducing symptoms in upper respiratory system infections. Include ginger (anti-inflammatory) and garlic (anti-viral, decongestant) which have been well-researched for their health benefits.
9. Reduce sugar
Sugar is a potent immune suppressor. There’s nothing wrong with the occasional treat but check for hidden sources consumed regularly e.g., flavoured yoghurts, squash, canned drinks, and ultra-processed foods.
10. Drink plenty of water
Water is essential for all bodily functions, including a strong immune system. Proper hydration helps to flush out toxins and keep the body functioning optimally. Encourage your child to drink water throughout the day, and include hydrating foods like watermelon, cucumber, and oranges. A fun cup or cool water bottle can make all the difference to encourage children to drink more. Also include coconut water, homemade ice lollies with water and some fruit.
The above tips focus on nutritional approaches, but of course good sleep and plenty of exercise will be equally important.
If you’re concerned about any aspect of your child’s health, take the next step by booking a complimentary 30 min health & wellness session. You can book on my website Nutritional Therapy Thames Ditton Surrey – Alison Peacham Nutrition
Let’s talk about what your child needs to feel healthy & happy and how we can work together. Discover how simple changes to diet and lifestyle can make such a big difference so you and your family can feel your best every day.