One important lesson 2020 has taught us so far is that health is the most important gift and the best way to enjoy this gift is to preserve it well.
One way you can do so is by building your immune system. The immune system is your body’s defense system whereby an army of antibodies is always ready to fight harmful mechanisms that could make you ill.
Especially for the young, a healthy immune system is essential as children are exposed to an array of germs and bacteria every day. Plus, children are still at a vulnerable stage as their immune system is still developing.
As parents and guardians, there are some healthy habits that you can adopt to help young ones to stay healthy. These habits can boost your child’s immune system as you can never be too ready to battle germs, bacteria and viruses.
Quote: As parents and guardians, there are some healthy habits that you can adopt to help young ones to stay healthy.
#1 Breast is best
Breastfeeding is one of the best ways to build your child’s immune system from a young age. Especially during the first few days after birth, mothers produce colostrum before breast milk is released. This yellowish liquid is very nutritious for baby and rich in antioxidants as well. After colostrum, breast milk will be produced and breastfeeding for at least the first six months of baby’s life is highly encouraged as it contains antibodies that can guard your child against all forms of diseases including life-threatening ones such as Sudden Infant Death Syndrome (SIDS), meningitis and pneumonia.
#2 Exercise together
Exercising regularly is believed to help increase your immunity against some diseases. There are a few theories behind this including the understanding that exercises reduces the release of stress hormones which concurrently reduces your risk of falling ill. On top of that, exercising also opens up your pores and releases sweat, which is a good way to flush toxins out of the body.
Enjoy the benefits of exercise as a family and protect both the young and old from falling ill.
Some fun ways to exercise as a family includes walking around the park, cycling together and for rainy days, dancing around as well can be a good way to sweat it out!
#3 Be on guard
Besides building a healthy immune system, another way to protect your child is to guard your child against the spread of germs. Instill in your child the habit of washing hands with soap after going to the toilet as well as before and after meals.
On top of that, encourage your child to have a bottle of hand sanitiser to be used when he or she has come in contact with dirty surfaces and does not have the option of washing his or her hands. Plus, habits like to avoid touching the face at all times and to ensure that hands are clean before touching his or her face, can help your child avoid being infected by infectious diseases.
Be it during a pandemic or an ordinary day, these healthy habits are crucial as such simple acts can effectively keep your child healthy.
#4 Eat a rainbow
Fruits and vegetables are one of the best ways to boost your child’s immune system naturally. This food group contains an array of natural antioxidants and vitamins, which are essential for healthy growth.
Phytonutrients for instance, can be found in some fruits and vegetables and studies have found that it does not only increase the body’s production of white blood cells for a healthier immunity, it could protect the body against certain chronic diseases too.
The key is to enjoy a rainbow of fruits and vegetables as each plant is unique in its own way and provides a unique set of nutrients. As parents, encourage your child to enjoy five servings of fruits and vegetables daily. Plus, the best part about fruits and vegetables is that, they’re brightly coloured and you can put your creativity cap on and create a beautiful meal which your
child will enjoy!
#5 Sleep time
The lack of sleep can make your child susceptible to illnesses as tiredness is linked to a weaker immune system. Children require longer sleep time than adults and one of the best ways to ensure that your child has sufficient sleep, is to have a consistent sleep schedule.
On average, here’s a guide as to the amount of sleep time your child requires:
Sidebox:
- Infant: 16 hours
- Toddlers: 11 to 14 hours
- Preschoolers: 10 to 13 hours
One tip to encourage your child to fall asleep is to avoid intense activities or high-stimulation activities right before bedtime as this releases more energy and it could deter your child from sleeping. Instead, choose a relaxing activity before sleep to encourage your child to wind down, similar to how you would do it as an adult such as by reading a book or listening to music that soothes the soul.
Boosting your child’s immune system is not a one-way approach. It’s about looking into all areas of your child’s life from physical activities to nutrition and the environment that he or she is growing up in. Ultimately, it is for you to set the right example and encourage your child to lead a healthier and happier life.
