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HEALTH TOPICS

    Boost Your Child’s Immune System for a Healthy School Term

    Posted by: Mariana Rosa

    Boost Your Child’s Immune System for a Healthy School Term

    Nourish your Little One’s with the Power of Nature

    As the new school term approaches, parents are often concerned about keeping their children healthy with the inevitable exposure to germs and viruses. A strong immune system is key to minimising sick days and ensuring your child can make the most of their learning and playtime. Here are some practical tips and recommendations to help support your child’s immune system for a successful school year.

    Nourishing Meals

    A balanced diet rich in fruits, vegetables, whole grains, and lean proteins is fundamental for a healthy immune system. Foods high in vitamins and minerals, such as vitamin C, vitamin D, zinc, and antioxidants, play a crucial role in supporting immune function. Encourage your child to eat a colourful variety of fruits and vegetables, such as berries, oranges, carrots, and leafy greens. Including foods like yogurt, nuts, seeds, and lean meats can provide essential nutrients needed for a robust immune system.

    Key Nutrients:

    • Vitamin C: Found in citrus fruits, strawberries, bell peppers, and broccoli.
    • Vitamin D: Found in fortified dairy products, fatty fish, and egg yolks.
    • Zinc: Found in meat, shellfish, legumes, and seeds.
    • Antioxidants: Found in berries, nuts, and dark leafy greens.

    Adequate Sleep

    Sleep is a vital component of a healthy immune system. Children need more sleep than adults to support their rapid growth and development. Ensure your child gets the recommended amount of sleep for their age:

    • Preschoolers (3-5 years): 10-13 hours per night
    • School-aged children (6-13 years): 9-11 hours per night
    • Teenagers (14-17 years): 8-10 hours per night

    Establishing a consistent bedtime routine can help children fall asleep faster and wake up feeling refreshed. Limiting screen time before bed and creating a calming environment can also promote better sleep quality.

    Sunshine and Outdoor Play

    Exposure to sunlight helps the body produce vitamin D, which is essential for immune health. Encourage your child to spend time outdoors playing, biking, or simply enjoying nature. Just 15-30 minutes of sunlight a few times a week can significantly boost vitamin D levels.

    Proper Hydration

    Staying hydrated is essential for overall health and immune function. Water helps transport nutrients throughout the body and supports the elimination of toxins. Encourage your child to drink plenty of water throughout the day. You can also offer hydrating foods such as fruits and vegetables with high water content, like watermelon, cucumbers, and oranges.

    Hand Washing and Hygiene

    Teaching proper hand washing techniques is one of the most effective ways to prevent the spread of germs. Encourage your child to wash their hands with soap and water for at least 20 seconds, especially before eating and after using the restroom. Providing hand sanitiser for situations where hand washing is not possible can also be helpful.

    Herbal Support

    Herbal remedies can be a great addition to your child’s health regimen. Herbs like echinacea, elderberry, and manuka honey have been traditionally used to support the immune system and fight off infections.

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    Final Thoughts

    By focusing on a balanced diet, adequate sleep, outdoor play, proper hydration, and good hygiene, you can help strengthen your child’s immune system and prepare them for a healthy school term. Incorporating herbal remedies can provide additional support and help maintain their wellbeing. With these strategies in place, your child can stay resilient and ready to take on the challenges of the new school term with a strong and healthy immune system!

    Find more options to boost your child’s health at Gr8 Health here.

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