by Ali Riggs, Down to Earth Organic & Natural
Are you sick and tired of your keiki bringing home congestion, coughs, and fevers along with their homework assignments at the end of the school day? You’re not alone in dreading your little ones greeting you with “I don’t feel good”. Sick days are a burden on the whole ohana, especially when kids generously share their germs with everyone in the house!
It may seem like an inevitable part of childhood, but catching every cold and flu bug that goes around the schoolyard can be prevented. Here are some tips for building up your keiki’s immunity so they’re less susceptible to sickness, and your ohana can have fewer miserable days stuck in bed.
Exercise, stress relief, a balanced diet, and certain supplements are all effective ways to boost immune system function. For the best health, we encourage:
Exercise
Regular exercise mobilizes T cells, a type of white blood cell that guards the body against infection. Get your keiki outside and running around every day. Organized team sports are nice but not necessary. Some simple free time playing tag or hide and seek is just as good.
Sleep
A solid 10+ hours are needed for kids to avoid reducing the activities of T cells in their bodies. Make sure it’s the best it can be without electronic devices which can detract from getting to sleep early and can disturb their precious snooze time.
Less Stress
Stress can release the hormone cortisol, which negatively affects T cell reproduction. Keiki can be stressed by what is happening in their world more than adults realize. Notice their reactions to difficulties at home and in school. Encourage open conversations and talk about ways to acknowledge and deal with stressors, like quiet, unstructured time with loved ones.
Water
Lots and lots of water, more than any other type of drink, is what kids need to flush potential viruses and toxins from their bodies and keep them hydrated.
Healthy Foods
Vegetables, fruits, seeds, and nuts are loaded with nutrients essential to immune health. A plant-based diet rich in colorful, fresh, organic food typically will be higher in valuable vitamins. These foods can help you and your entire ohana strengthen your immune systems. Here are some great foods to add to your next shopping list and meal plan:
- Citrus fruits and other fruits rich in vitamin C, such as kiwi, strawberries, and other berries
- Red and gold bell peppers and chili peppers
- Broccoli and other cruciferous vegetables
- Garlic, onions, and leeks
- Ginger and turmeric
- Spinach and other dark leafy greens
- Papaya
- Yogurt and other fermented foods with live active cultures
- Almonds
- Sunflower and pumpkin seeds
Herbs, Vitamins and Supplements
Getting needed nutrients from foods is ideal, but sometimes supplementing can also help improve immune system function. Here are just a few things you may want to include in your keiki’s daily routine: (Check with your child’s physician before trying any new vitamins or supplements.)
- A good multi-vitamin – Vitamins A, B6, C, D, E, and zinc all help strengthen your immune system; especially vitamin C, which you can get from citrus fruits, spinach, and strawberries. According to the National Institute of Health, adequate vitamin D levels may decrease susceptibility to infection. We’re fortunate to have lots of warm, sunny days even in the winter, so consider going outside often to help your keiki’s body produce more Vitamin D. Even just 15 minutes in the sunlight will help!
- Elderberry and Echinacea are rich in phytonutrients which have been shown to be very supportive in preventing sickness. Check out the keiki-friendly versions of immunity boosters in our Down to Earth stores – our friendly team members are standing by to assist you!
Don’t forget the hand sanitizer – It’s essential, but why not go with a natural option for your little ones? Shop for sanitizer that is all-natural and fragrance-free, and will allow your keiki to spread more aloha, and less sickness.
Score an A+ by helping your children develop good habits early on that will benefit them throughout their lives. Not only will they have better learning outcomes by avoiding some of those bummer sick days, but their overall vigor and wellness will also improve from being able to fight off classroom germs. Healthy food, vitamins, supplements, and exercise can give your keiki superpowers to defend against sickness, and will make them feel super, too!
