IMMUNE -BOOSTING ROUTINE FOR SENDING KIDS BACK TO SCHOOL

Looking around a public place you would think that chemical hand sanitizer is the best way to avoid illness (those dispensers are everywhere!). In reality, our best defense against illness is a strong immune system.

Building up the body’s natural defenses doesn’t happen overnight though… it takes time! I’ve learned it’s important to start an immune-boosting measures well before these activities/school starts, so we have a better chance of avoiding illness.

How to Boost Kids’ Immune Systems (in Time for Back to School)

Naturally boosting the immune system is one sure-fire way to strengthen our body’s defenses against common germs.

Here are the things to do:

DIET 

A healthy diet plays an important role in boosting the immune system. But, getting picky eaters to eat healthy isn’t always easy. Try these suggestions and recipes to get your kids off to a good start this school year.

NUTRIENT -DENSE FOODS 

While there’s lots of debate about what we should eat (and when), here’s one principle we can all get behind: If a food is highly processed, contains chemical preservatives, dyes, or artificial sweeteners, then it is not a healthy option.

These unhealthy foods often cause inflammation in the body. Chronic inflammation lowers the body’s ability to fight off infection.

Encourage your children to eat plenty of these nutrient-rich foods:

- free-range eggs

- nuts and seeds

- wild-caught fish

- organic leafy greens

- colorful vegetables and fruits

- grass-fed beef, free-range poultry, and even organ meats

These foods will provide the vitamins, minerals, and nutrients needed to support a healthy body and mind.

WORKING WITH PICKY EATERS 

Junk food is everywhere. This can be extremely frustrating for parents (including me). But, who can blame a child for choosing ‘veggie’ chips over actual veggies?

Learning to eat healthy from a young age sets children up for a brighter future. Although there may be strong resistance at first, just know it will get easier.

EXERCISE 

Physical activity is so important for overall health. Aside from helping maintain a healthy weight, exercise improves heart health, brain function, and may even impact the body’s immune system.

FAMILY FUN 

Exercising as a family is a great way to encourage children to be physically active.

We all need unstructured time to move in ways that feel good. Doing so often has many positive benefits (for kids and adults).

GETTING OUTSIDE 

Another way to increase the diversity of bacteria in the digestive tract is to spend time playing in the dirt. Even a baby’s immune system can benefit from being exposed to the microbes found in dirt.

Unfortunately, when school begins kids spend a lot more time indoors. To combat this, you can often walk barefoot through the yard, work in the garden together, and create things with natural materials like sticks, rocks, and leaves.

It’s amazing what a little dirt on your hands and running around the yard can do for the mind and body!

ADEQUATE SLEEP 

Rest is best when you are sick, but getting quality sleep also plays a key role in preventing illness. Cultivating good sleep habits before the kids go back to school is a great way to ease into a new routine.

We know from studies that sleep helps enhance immune defenses. Interestingly, a healthy immune system also supports sleep through signals sent from immune cells.

START A ROUTINE 

Begin setting a bedtime a week or two before school starts. A consistent (and early) bedtime helps to regulate the sleep cycle, and influence the body’s natural circadian rhythm.

Reading is a relaxing way for the kids to wind down. Set aside half-an-hour before the lights go out to read as a family or in smaller groups.

TURN OUT (ALL) THE LIGHTS 

Light (even in small amounts) can disrupt the body’s production of melatonin during the night.

The blue light from TVs, computer games, and other devices also suppress melatonin. Limit the use of these devices before bedtime.

SOOTHE WORRIED MINDS 

When it’s time to head back to school, kids can be anxious with thoughts of what a new school year will bring. Or for some kids, bedtime is always a stressful event.

Setting up a soothing bedtime routine is easy and has many benefits for kids. Set the tone for the entire year with a health-promoting bedtime routine.

SUPPLEMENTS 

Taking supplements will not fix a poor diet. But, even for kids that eat healthy, getting all the needed vitamins and nutrients from food can be tricky.

Taking supplements is a way to fill in what an otherwise healthy lifestyle is missing.

PROBIOTICS 

Probiotics provide good bacteria that are important for gut health. As I mentioned above, the diversity of gut flora supports a healthy immune system.

Probiotics are beneficial after taking a round of antibiotics. That’s because antibiotics wipe both the good and bad bacteria from the digestive.

VITAMIN C

It helps to decrease the time it takes to recover from a cold or flu bug.

It will strengthen the immune system as kids are easing into a new environment.

VITAMIN D

As children begin spending more time indoors, vitamin D (which impacts the immune system among other functions in the body) levels drop.

Most children’s vitamins will contain some vitamin D. However, dosage amounts can be a controversial topic.

You can share to those you think that can benefit from the little tips.