School has already started. And if you worry about scaring the kids lice not enough, we also have to worry about keeping viruses and bacteria at bay. Take action to boost the immune system it's a great idea to get it.
You've probably heard a lot of things, including that it's okay for children to get sick, that it "immunizes" them, and other nonsense like that. Well, what can I say? A child falling ill several times a year, year after year, seems to me to be a demolishes That famous "home-grown science theory." If you want to make your child stronger and have a powerful immune system That allows him to withstand "invasions" and recover quickly if he is affected, what you have to do is something else. In fact, you all have to do it at home, become a family. immune strong. And it is possible to achieve it. Then I will tell you how.
Follow a healthy and balanced diet
The first rule to have a healthy body is eat well. Health enters through the stomach. Your diet should include a good amount of foods rich in antioxidants, which are important for maintaining a healthy immune system. A healthy diet rich in immune-boosting foods helps the body build white blood cells that fight infections and repair cells after injury.
That is why the diet cannot be missing the fruits and vegetables, both raw and cooked. My personal trick: aloe vera mixed with natural juice in the morning and green smoothies throughout the day (my kids love them). Also, focus on more plant foods (nuts, seeds, legumes, whole grains) and in fermented such as yogurt, kefir or sauerkraut, because the intestinal health and immunity go hand in hand.
Limits the added sugars and ultra-processed foods: excessive consumption of them promotes inflammation and can inhibit defenses. Prioritize healthy fats (olive oil, avocado, nuts) and quality proteins (fish, eggs, legumes).
So as not to leave anything out, these micronutrients They are key and are best utilized through food rather than supplements:
- Vitamin A: dairy products, egg yolk, liver; as provitamin A in carrots, pumpkin, or sweet potatoes.
- Vitamin B6: chicken, salmon, bananas, vegetables and potatoes (with skin).
- Vitamin C: : citrus fruits, kiwi, strawberries, tomato, broccoli and red pepper.
- Vitamin E: nuts, almonds, seeds and spinach.
- Zinc: legumes, seafood, poultry, pumpkin seeds and sesame.
- Selenium: whole grains, seafood, eggs and nuts.
- Iron: seafood, legumes, lean meat, spinach, pumpkin seeds, tofu.
- Folic acid: green leafy vegetables, legumes, fruits and whole grains.
Exercise
Studies have shown that the moderate and regular exercise can improve the function of the immune system. This is because it can increase the white blood cell activity and its circulation throughout the body. Just 30 minutes a day can boost immune system activity. In contrast, excessive exercise can have a negative effect; it can actually decrease immunity.
As a practical guide, try to add at least 150 minutes weekly moderate activity (brisk walking, cycling, swimming) and add some force 2 days per week to improve body composition and anti-inflammatory response. For children and adolescents, daily active play It is an excellent way to keep your defenses in shape.
Get enough sleep
Research has shown that the dream Immune system health is essential for both adults and children, as well as for overall well-being. Lack of sleep has been linked to cognitive and health problems, including an increased risk of obesity, diabetes and cardiovascular disease. Not getting enough sleep also disrupts hormones and reduces the ability to fight infections.
For reference, adults need 7-9 horas, teenagers 8-10 hours and younger children up to 14 hours depending on their stage. Supports restful sleep by taking care of the sleep hygiene: regular routines, fewer screens starting an hour earlier, light dinners, and a cool, dark, and quiet bedroom.
Keep stress under control
Psychological factors can also affect the immune system. Both chronic and temporary stress can have physiological effects that reduce the body's ability to fight infections. Stress has been shown to reduce the number and efficiency of cells that fight natural infections.
Although a certain degree of stress is inevitable, observe signs in your children (irritability, sleep problems, somatizations) and apply coping techniques. emotional regulation: deep breathing, mindfulness, nature walks, and family games that promote social connection.
Laugh and have a good time
Studies have shown that laugh It can boost immune system function by increasing antibody-producing cells and helping cells do their job more effectively. Laughter has also been shown to reduce stress hormones, while increasing endorphins, which promotes well-being. Keep the social relationships and the activities that make you enjoy.
Avoid bad habits that affect the immune system
Some habits can negatively affect the immune system. One of them is smokeSecondhand smoke too. Foods high in saturated and excessive consumption of sugar also play a role. Lack of sleep and a busy life that causes excessive stress also depress the immune system.
Reduce the alcohol and prioritize an active, organized life that leaves room for rest. Small, sustained changes make a big difference in the body's ability to fend.
Hydration and lymphatic system
Water is essential for the sap (fluid that carries immune cells) to circulate properly. Being dehydrated slows this flow and can impair the immune response. Drink water throughout the day, adjusting accordingly. thirst, activity, and climate; clear urine usually indicates good hydration. Infusions and broths also contribute.
Vitamin D and safe sun exposure
La vitamin D It participates in the immune response. Moderate sun exposure (15-20 minutes outdoors, avoiding peak hours and with proper protection) helps maintain adequate levels. Supplement with foods such as oily fish, eggs, and fortified dairy products.
Intestinal microbiota and defenses
A large portion of immune cells reside in the intestineTake care of your microbiota with probiotics (yogurt, kefir) and prebiotics (legumes, asparagus, sweet potato, oats, banana). Fiber feeds beneficial bacteria and helps modulate inflammation.
Hygiene and vaccination
Simple habits make a difference: hand washing with soap and water, constant oral hygiene, ventilate spaces and avoid touching your face behind shared surfaces. In addition, keep up to date with Vaccines recommended for each age and health situation provides specific protection against specific pathogens.
Warning signs and when to consult
If they appear frequent infections or severe, extreme fatigue that does not improve, wounds that heal slowlyIf you experience unexplained fever, repeated fever, or unexplained weight loss, seek professional evaluation. A specialist can detect deficiencies, intolerances, or conditions that are weakening your immune system.
Take care of the basic conditions
Treat and control problems such as diabetes, nasal allergies, asthma, COPD, or skin conditions reduces the risk of repeated infections. If you take medications immunosuppressants, consult personalized prevention guidelines with your healthcare team.
Building a family with a strong immune system does not depend on miracle tricks, but on the daily sum of habits: real and varied food, regular movement, restful sleep, stress management, hydration, a good social environment, hygiene, and vaccinations as scheduled. With consistency, immune systems respond better, and bouts of illness tend to be less frequent and more bearable.
