Public schools in Georgia started two weeks ago, so right about now is when kids have had just enough exposure to each other’s germs to start getting scratchy throats and stuffy noses. Luckily, with proper nutrition, exercise, and sleep, your children can ward off any bugs they encounter.

Best Ways to Enhance Children’s Immune Function

Hand Washing

Teach kids to wash their hands regularly, especially before eating and after sharing objects like class art supplies. Avoid chemical antibacterial soaps and hand sanitizers. Essential oils are actually highly effective against bacteria, so you could choose a soap with natural essential oils, or try making your own hand sanitizer.

Avoid Sugar and Dairy

Practitioners like Sam Russo, ND, LAc, RMSK, have found that sugar and dairy can trigger mucus production, which creates a good environment for bacterial growth. Avoiding these foods can decrease mucus, thus making germs less likely to get comfortable in your child’s nose.

Movement

Moving helps to boost immunity, so ensure that your kids get up and move during the school day, and have some active forms of play.

Sleep

Sleep is important for all ages. Lack of sleep reduces immunity, so make sure your kids get adequate rest to stay healthy. By the way, not everyone needs the same amount of sleep– 8 hours may not be enough for some kids. Experiment and see if 9 hours improves your kids’ mood, focus, and immunity.

Reduce Stress

Like a lack of sleep, too much stress weakens the immune system. Make sure your child isn’t too stressed out by academic or social factors at school. Talk with them and see if they are stressed in some way, and ask how you can help. If necessary, talk with your child’s teacher to get them help in the classroom. Social anxiety is not uncommon, especially when switching schools. Encourage your child with praise when they set up a play date with a friend, talk to someone new, or develop a hobby where they can socialize. Also ensure that those type of activities are actually fun for the child– forcing an introvert to go to parties every weekend is not a good stress reduction technique for that child. Instead, maybe try a walk in the woods or practicing an instrument.

Best Children’s Remedies for Onset of Cold or Flu

Elderberry Syrup

Elderberry syrup not only tastes great, it is also amazing at knocking out colds and flus. It can be taken 3-4 times per day at the onset of illness.

© Steven Foster

Echinacea

Echinacea is clinically proven to reduce the severity and duration of colds. The most common issue with echinacea is not taking enough of it! You need a high, frequent dose of echinacea to get the desired effects. It’s a very safe herb, for both adults and kids. Esberitox by Enzymatic Therapy is a good version to try; it’s chewable, which also makes it easier for kids to take.

Tea with Honey

Honey can help ease a sore throat or cough. Pair it with an herbal tea that helps with the symptoms. For example, thyme tea helps with chest congestion. Hot liquid in general helps beak up mucus, and the honey makes the tea taste good.

Immune-Boosting Nutrition

Kids should eat a wide range of foods, especially fresh fruits and vegetables. This can be hard with picky eaters, but play around to figure out how you can squeeze more veggies in. For example, throw tons of vegetables into a stir-fried rice dish. Cauliflower can be made into rice, mashed (for a mashed potato replacement), or even turned into grain-free pizza crusts.

Kids should take a daily multivitamin to further increase their nutrient intake. There are now tons of options on the market for kids who can’t swallow pills- try a powder, gummy, chewable, or liquid.

Probiotics are also very important for immunity. Like multivitamins, they make different versions for kids. A powder is easy to hide in a yummy fruit smoothie, and its easy to get excited about chewables.