As we go through another school year under the cloud of the COVID-19 pandemic, many parents are asking themselves: What can we do to keep our children healthy? Are there ways to strengthen the immune system and avoid COVID-19 and other diseases?
The answer is yes, but there are no magic wands or magic supplements. The best way to keep your immune system healthy is to basically take the necessary steps to keep yourself healthy. As boring as it sounds, it is tried and true.
Here’s what you can do to keep your children healthy this school year.
By “healthy” I mean a diet with lots of fruits and vegetables (five servings a day are recommended and should take up half of each plate), whole grains, and lean proteins. A healthy diet also contains dairy or another source of calcium and healthy fats, such as vegetable oils.
Foods to avoid are processed foods, foods with added sugar, and foods with unhealthy fats, such as saturated fats found in animal products. This does not mean that your child can never eat cookies or ice cream. But if you want your child to be healthy, he should not eat those foods every day. (The Academy of Dietetics and Nutrition has suggestions for healthier baked goods and other ways to make your family’s diet healthier).
There are many supplements that claim to strengthen your immune system. While the jury is still out on whether most of them make a real difference, none of them replace a healthy diet. If you have a child who refuses vegetables or otherwise has a limited diet, a multivitamin with iron may make sense; talk to your doctor if vitamins or supplements are a good idea for your child.
Make sure I get enough sleep
We all need sleep to refresh and recharge our bodies, and that includes children. The amount of sleep a child needs varies by age (from 12 to 16 hours a day for infants to eight to 10 hours for teenagers) and also from child to child (some need only more than others). You can encourage healthy sleep by limiting screens – for teenagers, devices should be turned off an hour or two before bed and preferably out of the bedroom at night – and by following a regular schedule.
Make them active
Physical exercises keep us healthy and we are less likely to get sick. Children should be active one hour a day. “Active” should not mean practicing a sport or going to the gym; it could be playing at the playground or going for a walk. More is not necessarily better; if you have a child who is a serious athlete, who exercises several hours a day, make sure that the exercise does not eat in his sleep or cause exhaustion, both of which could cause problems with the immune system.
Manage stress
Stress makes us less healthy and more prone to infections. Make sure children have free time to play and access to activities and people that make them happy (or whatever version of it the pandemic allows). Spend time together as a family and create opportunities for your children to talk about anything that might be worrying them. The pandemic has made many children depressed or anxious, so if you have concerns about your child’s mood or emotional health, talk to your doctor.
Make sure they are up to date on important vaccines
Immunizations protect us from all kinds of diseases. Consult your doctor to see if your child is up to date on vaccinations. The flu vaccine is recommended annually for everyone 6 months of age or older, and it will be especially important this year: not only is the combination of flu and COVID-19 a little scary, but every cold symptom this winter means missing school or the service. waiting for the test results. And please vaccinate all your family members who are eligible against COVID-19; it is safe and makes a big difference when it comes to preventing serious diseases.
Don’t forget the simple precautions
All family members can take simple precautions to maintain health. Wash your hands. Cover your cough and sneeze with your elbow. Stay away from sick people as much as you can. Masks can also help, especially in crowded indoor spaces.
If your child has a health problem that could make it difficult to fight an infection, talk to your doctor about any additional or different precautions you should take.
