Start With a Healthy Diet

There is no getting around it, a healthy diet is the foundation of good health, and that includes immune function. Besides, developing healthy eating habits at a young age sets a child up for a lifetime of good health. The healthiest diet for kids is one that is filled with real, nutrient-dense foods, like fruits and veggies; nuts and seeds; eggs from pasture-raised chickens; wild fish and seafood; 100% grass-fed meats; healthy fats like organic butter, olive oil and coconut oil; beans; and whole grains. These nutrient-dense foods provide nutrients that are critical for immune function. Equally important is leaving out refined and highly processed foods. Those foods fill kids up without delivering the nutrients their immune systems need to work properly and, in most cases, deliver ingredients that actually diminish optimal health.

More Lights Out

Kids need sleep and lots of it. Younger children need 9 to 12 hours of sleep a night, while teenagers need 8 to 10.¹ Sleep is critical for humans, and immune dysfunction is one of the many negative side effects of not getting enough shut-eye. A lack of sleep affects a wide range of immune cells and increases susceptibility to infection.^{2 3}

Don’t Forget the Basics

Just like adults, children benefit from regular hand washing and not touching their faces. They also need to be physically active and to get some fresh air—even in the winter. And don’t overlook the stress your children may be under. It’s unfortunate that even young children regularly experience stress these days, but helping them learn to manage it is a great skill we can impart and a great way to support optimal immune function.⁴

Supplements to Help Keep Kids Healthy

A basic supplement routine can help to support children’s immune function. Just remember to choose a child-specific product or to reduce the dose appropriately for your child’s age and weight (as a guide, supplements intended for adults are based on an average weight of 150 pounds).

• Multi vitamin – Think of a multivitamin and mineral as a way to ensure that your child gets enough of the numerous nutrients necessary for proper immune function. Even though the goal is to eat well, picky eaters and life sometimes get in the way. A good multivitamin and mineral formula will contain most of the basic nutrients necessary for optimal immune function, like vitamins A, C, D, E, B2, B6, B12 and folic acid and the minerals iron, selenium, and zinc.⁵
• Probiotics – The beneficial bacteria that live in our digestive tracts have a huge impact on our overall immune function. 6 Studies have shown that children taking probiotics experience fewer CLF 09/21 2 respiratory tract infections and, when they do get sick, they are sick for less time, need antibiotics less often, and miss less school or daycare than children not taking probiotics.^{7 8}
• Vitamin D – Most immune cells have vitamin D receptors, and one of vitamin D’s many roles is to help modulate immune function, ensuring that the immune system responds appropriately. Studies have found that regular vitamin D supplementation helps to protect against respiratory tract infections and the flu, especially in those who are deficient in this valuable nutrient.^{9 10}

Supplements to Have on Hand for When the Cold or Flu Strikes

The occasional cold or flu is unavoidable, but that doesn’t mean children have to feel miserable and be sick for a long time. Keep your supplement cabinet stocked with products that support a quick recovery from cold or flu and help to lessen the intensity of symptoms. Employ this cold- and flu-fighting arsenal at the first sign of illness.

• Elderberry – With a long history of use, elderberry is well recognized for immune support. Elderberry syrup, when taken at the onset of illness, helps to reduce the severity and duration of viral respiratory illnesses.^{11 12} As a bonus, it tastes great and is easy to give to little ones. Elderflowers are also used to treat colds and flu and can be given in tea or tincture.^{13 14}
• Honey – A spoonful of honey is a simple and effective cough suppressant. Studies have found that 1½ teaspoons of honey before bed is as effective as over-the-counter cough medicine for reducing cough severity and improving sleep.¹⁵ Honey should never be given to children under one year of age.
• Herbs for Immune Support – There are several herbs that have a long history of supporting the body during illness, yet are gentle enough for little bodies. Two popular choices are Echinacea and Goldenseal. Echinacea helps the body rid itself of microbial infections and is especially effective for upper respiratory tract infections. Goldenseal is also valued for its antimicrobial properties.¹⁶
• Homeopathic Remedies – Homeopathy is a type of natural medicine that treats illnesses with very small, dilute amounts of certain natural substances to stimulate a self-healing reaction in the body. Homeopathy is generally safe and can be especially effective for young children. There are a variety of homeopathic products to treat specific complaints of a cold or flu or to support healing from cold and flu in general.

Go Easy on Antibiotics

There are a number of reasons to be extremely cautious about giving your children antibiotics. First, most childhood illnesses are caused by viruses, and antibiotics are only effective against bacteria, so they are usually not helpful. Second, antibiotic use in childhood can lead to long-term changes in gut microbiota and is associated with increased gut inflammation and an increased risk of developing inflammatory bowel disease and Crohn’s disease. Childhood antibiotic use is also associated with an increased risk of asthma, eczema, allergies, and obesity later in life.¹⁷ Finally, overuse and inappropriate use of antibiotics has led to increasing antibiotic resistance in bacteria, rendering essential life-saving antibiotics ineffective. The World Health Organization calls antibiotic resistance “one of the biggest threats to global health, food security, and development today.”¹⁸

References Available Upon Request