Wellbeing
Keeping your kids well this winter
I was always a sickly child. As winter approached every year, I am sure my parent’s levels of anxiety increased as they prepared to balance their work with my illnesses and time off school.
I remember they tried very hard to keep me well – which included taking remedies I’d much rather not have endured (apple cider vinegar… blergh). But, without their conscious effort I undoubtedly would have been sicker more often, missed a lot more school, and tipped their work-life balance ever further off-centre.
So, as we get thrown into the cold, dark depths of winter, and as sickness starts its creep into our community here are just a few tips to help keep our kids (and ourselves) happy and healthy in winter:
- Stack on the sleep
Just as with adults, sleep provides essential support to children’s immunity. Work out how much sleep your child should be getting, make a schedule and do your best to be consistent.
- Exercise as a family
Just because it’s cold outside doesn’t mean you shouldn’t be out with your kids breathing in the fresh air and taking a break from all the recycled warm air inside. Research shows that regular activity causes positive changes in antibodies and white blood cells, the body’s immune system cells.
- Supercharge your kids’ diet
Serving up a diet rich in fruits, vegetable and nutrient-dense foods is a proven way to help support immunity. Have fussy eaters? Try hiding some immune-boosting food (think citrus fruits, greens, berries) in smoothies, baked dishes and family favourites like spaghetti bolognaise.
- Limit sugar
Sugar weakens immune responses and increases infection time. Sugar is the number one enemy when it comes to immune function – it inhibits phagocytosis, the process where viruses and bacteria are destroyed by white blood cells. Sugar also negatively affects the good bacteria in our gut.
- Warm foods are best
In the cooler months, it is best to swap cooling foods like smoothies, for warming, immune boosting food and drink – think herbal teas or chai.
- Wash, wash, wash
Talk to your kids about personal hygiene – washing their hands before they eat, and even when they get home from school can help prevent the spread of infection.