Supporting your Child’s Immune System
As we prepare our children to go back to school this month, we would like to focus on optimizing children's health. Supporting your child’s immune system includes adequate sleep, good hygiene, sufficient hydration, eating nourishing foods, and getting adequate amounts of movement. The Doctors at Pathways to Natural Health focus on these key components of immune health with additional botanicals and nutrients to improve the overall health and development of our growing patients.
Let’s start with the basics.
HYGIENE
Keeping our hands clean is the easiest way to prevent the spread of germs which will keep our children healthy. We encourage parents to teach their children early on to create healthy handwashing habits and to avoid antimicrobial soap. Additionally, during this time when children are wearing masks, it is important to make sure they are provided with clean masks daily. This means giving them multiple clean reusable or disposable masks to wear.
SLEEP
Children need adequate and restful sleep because they are in an accelerated state of growth and development, mentally and physically. Children ages 3-5 should get between 10-13 hours of sleep per 24 hours (including naps). While children ages 6-12 should get between 9-12 hours of sleep per 24 hours. Children ages 13-18 should get between 8-10 hours of sleep per 24 hours. Help your kids meet these recommendations by setting guidelines to help them from staying up too late.
HYDRATION
Being well hydrated improves mood, memory, and attention in children. Ideally, children should be sent to school with a water bottle and encouraged to refill throughout the day. The daily recommended amount for children ages 4-8 years old is 5 cups per day and increases to 7-8 cups per day for older children. However, it is important to note that these amounts vary based on activity level and environmental conditions such as heat and humidity.
DIET
Children can often be selective eaters which means continuing to introduce new foods is vital. A whole foods diet provides macronutrients and micronutrients to support the immune system. Adding cut vegetables (such as carrots, celery, bell peppers, and cucumber) and fruit (apples, berries, and citrus fruits) to lunches or as a snack is a great way to add in immune-boosting foods. A trick for getting kids to try more foods is to get them in the kitchen helping with making meals and encouraging them to create their own recipes. Follow our social media pages for upcoming recipes.
EXERCISE
Movement has been especially important during the pandemic. Children ages 3-5 years are recommended to be physically active throughout the day while older children are recommended to do 60 minutes of moderate to vigorous activity daily. Movement improves brain circulation and thus can improve concentration and performance.
Children ultimately imitate adults. Therefore, it is important to set healthy exercise, dietary and sleeping habits for yourself to encourage your child to take part.