We all know that this month we spend so much time shopping for school supplies, school clothes/uniforms and new backpacks to get the kiddies ready for school. It is also a good time to think about your child's optimal health and ramp up the immune system as we send them back into the germ-infested schools in an effort to get ready for cold and flu season. Here are a few ideas to boost their immune system and keep them healthy!
1. Multi-Vitamins Even the child with the healthiest of eating habits is probably not getting all of their vitamins and nutrients from food. A good multi-vitamin - without dyes and artificial coloring - is an important supplement for all kids to have, especially as they grow and have specific nutritional requirements.
2. Vitamin D In addition to the mutli-vitamin, a Vitamin D supplement is a great idea from fall through spring, since most Americans, of all ages, do not have optimal Vitamin D levels. Vitamin D is important for good immune function, bone health and mental health.
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3. Omega 3 Supplement This is important to give, unless your kids are eating fish twice a week, and I don't mean fish sticks! They could use an omega 3 supplement full of good essential fatty acids - DHA, EPA. Nordic Naturals, Coromega, Barleans Omega swirl (yummy flavors of pina colada, lemon swirl, creamsicle) are all good, reliable brands. Essential fatty acids are important for growth and development, as well as optimal brain function. The recommended dose for children is 500-1000 mg/day.
4. Calcium Children need 3 servings of calcium a day until adolescence, then increase to 4 servings per day- make sure your child is getting enough calcium either through food or vitamin supplement.
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5. Probiotic This is a definite for anytime your child is on an antibiotic, but even for daily gut health. Giving a probtioic daily to keep the right balance of good bacteria in the gut is smart! This practice can also give extra immunity, since our gut provides a great source of immunity to fight off infections. Florastor, Culturelle, and Acidophillus are just a few to choose from.
6. Food This is the very best way to keep us all healthy but be wary to too much sugar! Try to avoid lots of artificial dyes and additives, high fructose corn syrup, and fructose. Eat organic, eat raw and eat healthy when possible. A good rule of thumb is 80/20. We can all have our splurge 20% of the time, but try to teach kids to eat healthy and make good choices. Instead of soda and juices, try to push water and fresh fruits and vegetables. Be sure to send your child off to school with a good breakfast, well-balanced with carbs, good fat, fiber and protein. Watch the school lunches. It is better to make your own lunch at home for most of the time (again, 80/20) and know what exactly your child is eating. Remember, we are what we eat!
7. Drinks Be wary of sugary drinks and high caffeine drinks for children. Gatorade, fruit juices, soda, Red Bull, etc are not good choices. Watch out for the soda machines at school as well. The healthiest drink of all is water.
8. Exercise Keep them busy, whether in sports, or just in the neighborhood.
9. Physicals and Immunizations Make sure that your child is up to date on their physicals and immunizations. By now, most offices have their yearly flu shots and flumist available. Get your immunization before the flu season starts.
10. Sleep Make sure that your child is getting the rest/sleep that they need each night. It is so important to a successful day at school.
Here's to a healthy back to school season for us all!