Your Child's Immunity: Our Top 5 Back-To-School Tips
Children are notorious for catching every bug going once they are all back together under one classroom roof! Implementing just a few simple changes made to their diet and lifestyle can make a real difference in the new school term. Boost your child's immunity for the new school term with our five easy everyday tips.
1. Get more sleep
Make sure your children are getting enough quality sleep. Experts say that the optimum amount of sleep is 10-14 hours per night, depending on the child’s age. But it’s the quality of sleep as well as the duration of sleep that is important. A lack of sleep is known to suppress the immune system, and make us more likely to succumb to bacterial and viral infections.
In order to sleep deeply we are reliant on adequate production of the sleep hormone melatonin. Melatonin is only secreted in response to a lack of light, therefore in order to sleep deeply, children (and adults) must sleep in a dark room. Black out blinds or curtains are helpful, but in addition any light from electronic gadgets should be reduced. Most electronics emit a blue light, which is known to directly hinder the production of melatonin.
Our natural circadian rhythm (body clock) relies on us getting plenty of ‘blue’ light during the day, to keep us alert, and then only ‘red’ light in the evening to allow the release of melatonin to make us sleepy. If children are looking at computer or phone screens in the hours leading up to going to bed, they are being exposed to a lot of blue light which could disrupt their sleep. You can limit exposure to electronics in the hour before bedtime, or change the type of light emitted on screens from blue to red.
2. Limit sugar
Reduce the amount of sugar your children consume. Sugar is known to suppress the immune system1 for as much as five hours after its ingestion. It appears that when we consume refined sugars, the ability of our white blood cells to 'gobble up' bacteria reduces dramatically. This puts us at more risk of picking up infections. Plus, sugar feeds bad bacteria, so cutting down can also help to reduce the risk of your kids becoming unwell.
3. Check for food intolerances
Consuming foods that we are intolerant to sets up a chain reaction of inflammation in the gut. This hinders absorption of nutrients, and therefore reduces our immune function. If your child has symptoms such as abdominal discomfort, bloating, constipation and/or diarrhoea these could be signs of a food intolerance, and so it's worth getting them investigated by a qualified Nutritional Therapist. The most common food intolerances include wheat, dairy, eggs, nuts and soy.
4. Look after their gut flora
Colonies of friendly bacteria in the gut are our first line of defence against ingested bacteria and viruses. These friendly bacteria can ‘communicate’ with our immune cells, and help to keep us healthy. If this protective barrier of friendly bacteria isn't strong enough then we are more susceptible to picking up viruses and infections.
So, if you suspect your child may have lower levels of friendly bacteria, it is worth looking at ways of increasing them. A daily probiotic supplement containing the right strains for an infant gut is an easy way to do this.
You might consider strains such as Lactobacillus acidophilus Rosell-52, Bifidobacterium infantis Rosell-33, and Bifidobacterium bifidum Rosell-71, which have been shown in clinical research to support children's health2.
5. Reduce their stress
Children respond to stress in exactly the same way as adults do, with an increase in stress hormones, such as adrenaline and cortisol. If these hormones are elevated over a long period of time, it results in a suppression of the immune system.
It is therefore important that children get adequate relaxation and play time. In particular, ‘creative play’. This uses the right hemisphere of the brain, whereas logical thought uses the left side of the brain. Activities that use the right side of the brain, such as drawing, dancing, singing, playing board games, doing a jigsaw puzzle and taking a walk in nature trigger the release of endorphins. Not only does this relax us, but it also boosts our immune system. Everybody can benefit from having a bit of fun and activating their right brain more often…Laughter really is the best medicine!
Making just a few small changes can have a big impact on your child’s health, allowing them to sail through the school term bug-free.
Wishing you and your family the best of health in the upcoming back-to-school season!
If you enjoyed this article, why not try the following?:
1. Sanchez, A et al (1973) Role of sugars in human neutrophilic phagocytosis. Am J Clin Nutr, 26(11): 1180-1184
2. Stojković, A et al. (2016) Clinical trial/experimental study (consort compliant): Optimal time period to achieve the effects on synbiotic-controlled wheezing and respiratory infections in young children. Srp Arh Celok Lek, 144(1-2):38-45.