Keeping Our Kids Healthy: Immune System Support
In the most recent blog post, I provided some guidelines for how to support your immune system during vulnerable seasons, particularly our current season of pandemic status. This week, you’ll find some helpful tips that apply more to our children! Many kids are making a transition to include more physical activity and interaction with others, whether that be in classrooms again, or in child care environments. This transition is likely welcomed and will be extremely beneficial to our children’s social, emotional, and mental health, and we adults don’t need to be stressed and worried about their physical health! Keep in mind that germs are a normal part of life, and transitional illnesses are par for the course. We’ve already had some sniffles in our home, and have worked through them as usual. Understanding we want to be careful regarding our concerns for the coronavirus of 2019 based on what we know, we can also support our kid’s immune system development and ability to fight infection effectively.
Here are 5 ways you can support your child’s immune system to be able to do its job when seasonal germs are present:
1- Wash your hands, but play in the dirt!
Touch transmits up to 80% of infections, so washing hands before and after eating, after playing with others, and after sniffling/coughing, and using the restroom is a great strategy to mitigate germ transmission. Getting dirty actually has significant immune system benefits through the transmission of low-level germs that build immunity and provide some good bacteria, too. Playing outside relieves stress, promotes creativity and increases absorption of healthy sunlight for vitamin D. 20-30 minutes of unfiltered sun exposure per day can provide adequate amounts of vitamin D which is a crucial factor in the immune system, gut, and brain function.
2- Prioritize Healthy Sleep Routines
Sleep deprivation is directly related to immune compromise, as well as other behavioral and physiological illness and dysfunction. Ways to promote healthy sleep in children:
Minimize exposure to screens each day, but specifically in the evening. Promote alternative activities at least 1 hour before bedtime, such as reading, playing outside, or talking with family.
Engage in a similar routine each evening as you approach bedtime, such as brushing your teeth, taking a bath, drinking warm tea or reading together. A routine promotes psychological security and allows the body to down-regulate and prepare for rest.
Provide a sleep-secure environment with as much darkness as possible to support the body’s natural circadian rhythm. Consider diffusing calming essential oils or playing light music near bedtime to tell the brain it’s time to calm down.
Children ages 6-14 need about 9-11 hours of sleep
Adolescents ages 14-18 need about 8-10 hours of sleep
3- Encourage and Provide Optimal Nutrition
The food we eat can provide many of the vitamins, minerals, and nutrients that the immune system needs to thrive. Foods that are fortified with synthetic ingredients and/or void of nutrients altogether will compromise the immune system function, as well as brain and body development. Simple ways to promote quality nutrition in children:
Minimize packaged foods, and if necessary, seek foods with less than 7 ingredients and few to no unrecognizable ingredients
Seek to keep added sugar consumption between 15-25g per day
Include vegetables and fruits in each meal
Include protein in every meal through quality animal products, nuts & seeds, plants and veggies
4- Supplement During Vulnerable Seasons
We can increase immune-boosting vitamins and nutrients through food and supplements during seasons where illness-susceptibility is high. Vitamins can be received through a variety of fruits and vegetables, while probiotics and healthy bacteria can be consumed through low-sugar yogurt, fermented veggies, and kombucha beverage. Homemade smoothies with fruits and non-dairy milk are a great way to include veggies and even supplements without taste or texture combats. Supplements that may aid a child’s immune system during transitions of back-to-school or during cold-and-flu season may include:
Vitamin C
Probiotics
Multi-vitamins
My top recommendations for these supplements are:
Naturally Nourished Supplements
Young Living Essential Oils
Probiotic powder
5- Make Food Fun
Many of the ingredients in our modern food items are contributing to immune system dysfunction. Without a package and a marketed character to go along with it, it can be hard to get kids to eat good-for-you food. Getting kids to help you make things, teaching them to chop veggies, letting them make a messy mix of things is key for getting their buy-in for eating healthy foods. Pinterest is a wealth of information for finding simple, healthy recipes for kids to get their nutrition. Muffins, pancakes, smoothies, popsicles, and even homemade gummies can be FULL of nutrient-dense ingredients without tasting like raw veggies. Use weekends for making a side item that can be packed or provided for school-lunch! Resources like Thrive Market online are a quality resource to stock pantry items that are higher quality ingredients and more reasonably priced than many store-shelf counterparts. Ingredient-specific swaps to make for supporting immune function, as well as brain and body development:
White or wheat flours for grain-free flours like almond, coconut, cassava, tiger nut, etc
White or wheat pasta for grain-free or gluten-free pasta
Conventional cow dairy for almond, coconut, or other dairy-free milk
Added sugars, high fructose corn syrup, and the like for raw honey, pure maple syrup, coconut palm sugar
Artificial sweeteners, dyes, and flavors for natural, non-synthetic,
Shop online: Thrive Market online: Find some organic, paleo, non-GMO snacks, and ingredients by clicking here.
Free recipes online: Try these fun recipes from some of my personal favorite resources to upgrade ingredients in such a way that bodies and minds are strengthened instead of hindered;
Awarding Life Almond Butter Cookies are a great alternative to flour-based chocolate chip cookies and have a soft and gooey texture that allows them to be a great “brownie” as well.
Try a fun spin on spaghetti with meatballs using the Awarding Life free recipes for Asian Turkey Meatballs with Zoodles.
Most kids love chicken tenders, but we could all do without the frying and the flour, so check out functional medicine expert Ali Miller (of Naturally Nourished’s) Almond Chicken Fingers. And, pair them with her zucchini fritters.
There are tons of great ideas and inspirations available for creating nourishing meals, snacks, and even desserts! I recommend using keywords like “paleo,” “whole 30,” “grain-free,” or “gluten-free” when searching google or Pinterest for things that your family may enjoy! Keep in mind that we share and provide a plethora of recipes, ideas and inspiring healthy hacks in the Awarding Life Group Coaching program, where you can access a community of support, education, and accountability to your wellness goals!
Be well,
Amanda
Disclaimer: Amanda J Ward is a licensed professional counselor who specializes in nutrition and alternative medicine for mental and physical health. The statements in this guide are provided for educational purposes only and are not intended to treat or cure any illness or disorder. Amanda recommends individualized partnerships with your trusted wellness or medical professional for further exploration. You can find more about Amanda at www.awardinglife.com
