With the back-to-school season behind us and the winter season approaching, now is an opportune time to think about how best to prepare our children’s developing bodies for the challenges of being surrounded by their peers, school faculty, visiting family members, and their accompanying pesky pathogens! Generally, the immune systems of school-aged children are strong enough to combat the numerous pathogens they are constantly exposed to. The primary goal at this age, then, is to decrease the frequency of illnesses and accelerate healing so they feel better more quickly. So be sure to protect your little ones this season with the following safe, gentle tips for building and maintaining a robust immune system.
Nutrition
Zinc, vitamin C, and vitamin D are essential for immunity. Getting adequate sunlight and eating a whole-food, balanced diet that includes plenty of fruits and vegetables provides the body with the vitamins, minerals, and other nutrients needed to maintain a healthy immune system.
- Zinc can be found in foods like oysters, beef, pumpkin seeds, beans, and lentils.
- Vitamin C can be found in foods like citrus fruits, peppers, strawberries, and broccoli.
- Vitamin D is best obtained from sunlight. Supplementation is an option, but levels should be tested first to be safe.
Hydration
The cells of the immune system rely on the circulatory system to reach infected tissues. Large amounts of water are lost each day to urination, defecation, breathing, and sweating. To prevent dehydration, water intake should exceed water loss. The general recommendation suggests that each person drink eight 8-ounce glasses of water each day. However, individual hydration requirements vary. A better recommendation would be to take your weight in pounds., divide it by 2, and drink that amount of water in ounces each day.
Probiotics
A large portion of the immune system resides in the gastrointestinal tract, so supporting gut health significantly impacts immunity. Research shows that daily probiotic consumption reduces the incidence and duration of cold and flu-like symptoms in children. Beneficial probiotic bacteria may be supplemented or can be found in foods such as yogurt, kefir, tempeh, and fermented vegetables (pickles, sauerkraut, kimchi).
Playing outdoors not only enhances vitamin D levels but also improves the diversity of the gut microbiome.
Botanical Medicines
- Echinacea purpurea: Research findings show that supplementing with Echinacea may not only help prevent respiratory tract infections but may also reduce the risk of complications, such as secondary bacterial infections and the need for antibiotics.
- Sambucus nigra: Also known as elderberry, Sambucus nigra is an antimicrobial herb that has been used for centuries to treat the common cold and influenza. When taken shortly after symptoms begin, elderberry may help to reduce the severity and duration of illness.
Sleep
Adequate sleep is essential for both success at school (improved focus and memory) and for maintaining a healthy immune system. Generally, school-aged children require 9–11 hours of sleep. Preschool-aged children require 10–13 hours of sleep, and teenagers require 8–10 each evening.
Quality sleep can be achieved by practicing healthy habits such as maintaining a regular sleep schedule, minimizing artificial light exposure at night, and sleeping in a cool, dark room.
Hydrotherapy
Hydrotherapy, or the use of water for healing, has been practiced for centuries as an effective, natural treatment for a number of health conditions. “Magic socks” is an example of such a treatment that may help stimulate the immune system. It involves the application of ice-cold socks before bedtime and enhances the circulation of the immune cells as the vital force is provoked to warm the socks by morning.
Directions:
- Soak cotton socks in ice-cold water and wring out excess.
- Place cold, wet socks on your feet and cover them with thick, wool socks.
- Keep both layers on overnight. Your feet and socks should be completely dry by morning.
Support your little ones’ immune systems this season by implementing daily healthy dietary and lifestyle habits and safely supplementing with nutrients and botanical medicines. As always, please consult with your child’s doctor or other qualified health professional before implementing any new supplements or dietary and lifestyle changes.
Dr. Aviles is a naturopathic doctor at Whole Health Natural Family Medicine in Hamden, CT, where she specializes in women’s health and pediatrics. She has a special interest in the management of gynecologic, hormonal/endocrine, and mental health conditions, acute and chronic pediatric care, as well as chronic diseases, such as diabetes and high cholesterol. Whole Health Natural Family Medicine, 203.288.8283, [email protected].