5 Immune-System Boosting Tips for Kids (and adults)
When summer is over and the kids are ready to go back to school, I am often asked for some ideas on how to protect their immune systems. Then there is a bit of a lull for a few weeks until I’m asked about it again around Halloween time;) This seems to be the natural progression of colds & viruses as the fall and winter months creep in. The number 1 piece of advice I give parents is to not wait until the family gets sick before implementing the healthy strategies I’m about to share. In fact, they should be part of a healthy lifestyle and done throughout the entire year, then pulsed up when needed. Children actually need to be exposed to various germs and viruses so they can continue to build their immune systems, but there are various ways we can support it. Here are a few ideas to keep in mind. And as always (it’s for adults too).
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5 Immune-system boosting tips for kids
1. Invest in a good humidifier, air purifier and nasal sprays
The nasal cavity needs moisture. In fact the mucus covering the upper respiratory tract serves to trap viruses, germs, and other irritants dropping our risk of contracting an infection. In the wintertime, our homes can become very dry (the exact opposite of what we want). For this reason, we have humidifiers in all of our rooms. If anyone happens to be showing symptoms, I will add a drop or 2 of essential oils . We love eucalyptus, cinnamon, or the “breathe blend” from mountain rose herbs.
For an air purifier, I cannot recommend an air doctor enough. This is truly the Cadillac of air purifiers since it contains powerful carbon/HEPA that filter toxicants and greatly reduce airborne viruses. They make 3 different sizes, depending on how big your room is. (just search air doctor and use this link for 10% off, or code nutriyogi at check out.
Saline-based nasal sprays are also a go-to in our household. The nasopharynx is where bacteria and viruses enter the body and hang out, so it makes perfect sense the cleaner the cavity is, the better. For this, we love X-clear. It has xylitol as a main ingredient which has provided fantastic benefits for upper respiratory conditions as well as grapefruit seed extract and are of course non-addictive and non-irritative. They also offer X-clear nasal sprays for kids to keep those upper airways from getting too dry. Great to do before and after airplane travel!
Another favorite (this one for the adults) is the neti pot. This is an ayurvedic practice using purified (not tap) water and mineral-rich salt inside a clay or ceramic tea pot to flush the nasal cavity. Not yet appropriate for the kids as it’s a funny sensation for the nose and throat but it feels amazing when you’re finished. A wonderful ritual.
2. Clean eating
I will sound like a broken record with this one, but will keep repeating since this one really should happen all year round. I think too many people complicate this one when really we want to simplify. Clean eating is about consuming foods in their true form, using limited packages, and limited ingredients. This means freshly prepared foods, but can also include some healthier packaged foods that avoid artificial colors, flavors, industrialized seed oils (margarine, vegetable oil, canola oil), and lots of added sugars. High sugar and refined foods are extremely tough on the immune system as they negatively affect white blood cells and prime the innate immune system for allergic inflammation. Studies have shown phagocytic immune system activity as being compromised up to 5 hours after sugar and refined carbohydrate ingestion. Big takeaway: If your child seems overtired, not him or herself, feverish or lack of appetite, it’s best to avoid sugar. This same strategy would apply before getting a vaccine of any kind.
Instead, fill your child’s plate with any veggie they will eat (yes all are fantastic), using as many colors as possible. This will ensure adequate fiber, vitamins, minerals, and phytochemicals to replenish body stores and allow for adequate hydration. Half the child’s body weight (in oz) of clean, filtered water is also advised.
Follow this with clean proteins i.e. grass-fed beef, organic poultry, wild fish, organic soy (if veg or vegan) and legumes, since the immune system is highly dependent on proteins. It’s also worth mentioning the connection between protein intake and mood, since we need proteins to make our feel good neurotransmitters (serotonin & dopamine).
Whole grains (quinoa, buckwheat, rice, gluten free oats) make for nutrient-packed, energy-producing carbohydrates. We do gluten-free in our house and often bake with nut flours, sunflower seed, or other gluten-free flours. This website has lots of recipes for these! Gluten is highly inflammatory and is often sprayed with chemicals like glyphosate so we try to avoid whenever possible. (more on glyphosate and how to avoid it here). Be wary of products made with processed corn, soy, and other fillers as they can be just as inflammatory. In cases like this, (especially when traveling), we find the product with the gluten is sometimes the cleaner option, so always be sure to read labels.
Fresh or frozen organic fruits are also winners, while avoiding fruit juices which cause blood sugar spikes and don’t add much nutrition.
Healthy fats are also huge staples in our household. These can include avocado, ghee, coconut oil, nuts/seeds, and grass-fed butter. Adequate fat is necessary for proper blood sugar control and enhanced immune response.
Dairy is quite limited, though we do occasional whole milk, organic, grass-fed yogurt, usually sheep or goat milk. Today’s cows are hybridized to contain only A1 casein which is linked to intestinal distress and not great to consume when dealing with a cold or respiratory virus since it stimulates mucus production from gut MUC5AC glands. We also love camel’s milk (I know crazy)...but the nutritional profile is insane (lots of immunoglobulins...aka, immune-building proteins) though quite pricey, so we always wait for good sales. Nut milks are also great options, but be sure to lookout for added fillers and sweeteners. Our favorite is the unsweetened Elmhurst or we make our own.
Tommy and Maisie in Auntie Abra ‘s garden. (abraskitchen.com)
3. Fresh air & movement
Just because the weather isn’t 80 degrees, doesn’t mean you can’t get outside. Fresh air and exercise increase circulation, boost mood, and build stronger hearts, bones, and muscles.
Additional benefits include, providing opportunities to socialize (our children have been isolated way too long), increased concentration, healthy growth & development, better sleep, improved self-esteem, and a lowered stress level.
4. Pay attention to sleep
The immuno-supporting effects of sleep go deep;) Deep sleep supports the nervous system response, replenishes cells, and enhances the formation of immunological memory. It also has a profound effect on pro-inflammatory cytokine production by immune cells which highly contribute to the adaptive portion of our immune system.
Aim for 7-9 hours of sleep at night and keep consistent wake/sleep times for your kiddos
5. Supplementation
Functional medicine is highly personalized to the individual, and for this reason, I no longer give dosages or specific supplement recommendations on blog posts or social media since they’re reserved for clients. But if you haven’t yet, be sure to book a call with me so I can get you on the list for my virtual dispensary where you get personalized recommendations and one-click ordering (with discounts) whenever you run out.
I also post regularly on instagram stories and you’ll find some great immune system tips and supplement ideas on my highlights.
That said, I will mention a few: Daily intake of vitamin D, vitamin C, zinc, omega 3 fats, and probiotics are excellent immune-system supporters. Elderberry syrup, quercetin, NAC, and curcumin are also great additions if symptoms should occur.
*Friends,
Don’t ever be made to feel like you don’t have control over your own family’s health. You are the ones who get to decide what goes in, what comes out, and everything in between. Hope posts like this will keep you feeling empowered knowing we have so many tools at our disposal.
xoxo.
Speaking of the immune system, Intelligence of Nature is my favorite liquid mineral supplement that supports the intestinal lining and replenishes the immune system. It can go right into your child’s water daily and acts as a shield from glyphosate, and gluten-mediated damage, and restores functionality. We slip ours right into our swirl water pitcher so we know it’s in our water for the entire day. It is all natural, and soil derived with no synthetic colors, flavors, or additives.
Click this link to get a discount on a 2 month supply plus a free travel size bottle.
They also have one for pets.
AND…(drum role)
An amazing skin spray that seals tight junctions, supports microbiota, and gives you a lucious, glowing look. Remember your skin is your largest organ. I spray this on myself 3 times per day. Check out the skin spray here on the product page (and for the nerds), tons of science on their products.
References
Bartley, J., & McGlashan, S. R. (2010). Does milk increase mucus production?. Medical hypotheses, 74(4), 732–734. https://doi.org/10.1016/j.mehy.2009.10.044
Besedovsky, L., Lange, T., & Born, J. (2012). Sleep and immune function. Pflugers Archiv : European journal of physiology, 463(1), 121–137. https://doi.org/10.1007/s00424-011-1044-0
Exercise for children and young people. (n.d.). Retrieved October 15, 2021, from https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice/leading-active-lifestyle/exercise-children-and-young-people/
COVID-19: Nutraceutical and Botanical Recommendations for Patients
Institute of Functional Medicine. Covid resources for patients. Nutraceutical and Botanical recommendations. 2021. https://p.widencdn.net/8fajn1/COVID-19_Nutraceutical-and-Botanical-Recommendations-for-Patients_v4
Institute of Medicine (US) Committee on Military Nutrition Research. Military Strategies for Sustainment of Nutrition and Immune Function in the Field. Washington (DC): National Academies Press (US); 1999. 14, Fatty Acids and Immune Functions. Available from: https://www.ncbi.nlm.nih.gov/books/NBK230960/
Kierstein, S., Krytska, K., Kierstein, G., Hortobágyi, L., Zhu, X., & Haczku, A. (2008). Sugar Consumption Increases Susceptibility to Allergic Airway Inflammation and Activates the Innate Immune System in the Lung. The Journal of Allergy and Clinical Immunology, 121(2), S196.
NHS. Exercise for children and young people. (n.d.). Retrieved October 15, 2021, from https://www.gosh.nhs.uk/conditions-and-treatments/general-health-advice/leading-active-lifestyle/exercise-children-and-young-people/
Sanchez-Gonzalez, M. A., Moskowitz, D., Issuree, P. D., Yatzkan, G., Rizvi, S. A. A., & Day, K. (2020). A Pathophysiological Perspective on COVID-19’s Lethal Complication: From Viremia to Hypersensitivity Pneumonitis-like Immune Dysregulation. Infection & Chemotherapy, 52(3), 335–344.
Sanchez, A., Reeser, J. L., Lau, H. S., Yahiku, P. Y., Willard, R. E., McMillan, P. J., … Register, U. D. (1973). Role of sugars in human neutrophilic phagocytosis. The American Journal of Clinical Nutrition, 26(11), 1180–1184.
T Kontiokari, M Uhari, M Koskela, Antiadhesive effects of xylitol on otopathogenic bacteria., Journal of Antimicrobial Chemotherapy, Volume 41, Issue 5, May 1998, Pages 563–565, https://doi.org/10.1093/jac/41.5.563
Weissman, J. D., Fernandez, F., & Hwang, P. H. (2011). Xylitol nasal irrigation in the management of chronic rhinosinusitis: a pilot study. The Laryngoscope, 121(11), 2468–2472.
Zou, L., Ruan, F., Huang, M., Liang, L., Huang, H., Hong, Z., … Wu, J. (2020). SARS-CoV-2 Viral Load in Upper Respiratory Specimens of Infected Patients. The New England Journal of Medicine, 382(12), 1177–1179.