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The information contained in this article is intended to be educational and informational and is not intended to be medical advice, please always refer to your provider. See disclaimer below
I don't know about you, but I can't help but feeling a little bit sad that summer is coming to an end! I love the fall season and the all the coziness it brings, but it's hard to say good-bye to salty beach days and late warm summer nights with your family.
Having gone through preschool now and having our first kindergartener last year, I am very much privy to that fact that kids get sick, and yes, it can feel like it's quite often, and yes, it can feel sometimes like why is this lasting forever? Or I thought we were just over getting sick, is this something new??
Those back to school germs can be no-joke sometimes but to assure you
it is very normal and common for kids to get sick a couple of times of year, especially in their younger years as their immune systems are still developing and strengthening.
So how do you best prepare yourself and your kids for the back to school season?
It seems simple but it's really the basics that really build a strong foundation for your immunity: supporting your body with whole nutritious foods, sunlight, moving your body, play time, quality sleep, and decreasing your toxin load and stress load. There is plenty of research to show that there is no doubt when your body is run down you are more susceptible to pathogens and germs. Filling in the gaps with good quality supplements are also very helpful tools in boosting immunity when you need extra support.
BUILDING A STRONG IMMUNE SYSTEM
NUTRITION & HYDRATION: Having a diet rich in whole foods like fruits, veggies, proteins and whole grains are the building blocks when it comes to supporting our immune system. There are many micronutrients (vitamins and minerals) as well as some macronutrients (such as specific amino acids) that play pivotal roles in the regulation and optimal functioning of the immune system. Some common immune boosting foods are citrus fruits, broccoli, bell peppers, garlic, ginger, yogurt, and nuts.
This also means avoiding certain culprits that negatively suppress the immune system like sugary and processed foods. Sugar has been show in several studies to weaken the immune system function, which is why when your child is sick, it's definitely a good idea to lay off sugary foods!
Also, hydration is another important mechanism in maintaining optimal functioning of our immune system since water transports nutrients between cells, and helps our bodies carry out wastes efficiently, facilitating detoxification.
STRESS & POSITIVE MINDSET: Stress causes dysregulation in our body. This dysregulation leads to a cascade of negative physiological affects on the body, including on our immune system. Our emotional and mental health are interconnected with our physical well- being and we now have scientific evidence of the power of our mind over our physical health. Our emotions have been shown to either be detrimental or beneficial to the modulation of our immune system on a cellular level.
Also, given stress can wreak havoc on our immune system, it's important to manage our stress by incorporating time for relaxation and play. Stressing about illness also adds fuel to the fire! We can only control what we can, and having the knowledge to help naturally support our bodies can help arm us when we are dealing with an illness.
SUNLIGHT: Just like nature around us, we human beings cannot adequately function without sunlight. Sunlight is essential to all life, and it provides Vitamin D which is crucial for immune function. In fact many chronic conditions and cancers are linked to a deficiency in Vitamin D. Quick tip: when you are sick or under the weather, getting outside for some fresh air and sunlight not only boosts your mood, but it can be helpful in getting ample Vitamin D to help support adequate immune functioning.
ADEQUATE SLEEP: I know, this one can be challenging, (especially as mom I feel this when it comes to having time when the kids are asleep to work/relax/do all the things) but yes, sleep is pivotal for our body to be able to rest and repair. Studies have shown sleep loss is linked to a decrease in protective cytokines and natural killer (NK) cells which are essential in destroying pathogens to protect our bodies.
DECREASING TOXINS:Â This may not seem as obvious, but decreasing our environmental toxins can help our immune systems by simply reducing the burden on our body's detoxification processes!
WASH YOUR HANDS:Â With soap and water! We know that hand sanitizer is not as effective as washing your hands. Proper hand washing removes all types of germs, vs. hand sanitizers which "kill off" only certain germs, but many hand sanitizers on the market are also full of harsh, irritating, and toxic chemicals! Skip those and opt for soap and water when you can!!
Also, finding a good quality soap for your home is important! Conventional "antibacterial"marketed hand soaps are NOT shown to be any more effective than regular soap and water, they can actually have the potential to create more antibiotic- resistant bacteria, and they are usually filled with harsh and unsafe chemicals! Opt for safer hand soaps for your family- check out EWG skin deep database to compare the safety of your soaps!
Favorite soaps:
or this Babo Botanicals fragrance free one for babies
Branch Basics soap
IMMUNITY SUPPORT
Having high-quality supplements on hand during cold and flu season can be helpful in strengthening your immune system when combined with a healthy lifestyle. Supplements should not be used to replace a balanced diet but rather to fill the gaps. Some very common supplements we use as a family all around that are known to support immune health are:
Vitamin C:Â A powerful antioxidant that helps protect cells from damage and supports the function of immune cells. It's commonly known for its use in preventing and shortening the duration of respiratory infections. Vitamin C is a water-soluble vitamin so it is not stored in the body and we must replace it through diet. Not only does it play a role in immune health but it is also essential in growth and connective tissue development. Dietary sources are found highest in camu camu, as well as citrus fruits, bell peppers, broccoli, and tomatoes.
Favorites:
Dr. Green Mom's Vitamin C
Oliveda's ORAC & Camu Camu I01 Elixer is another one I like for its antioxidant power. This contains green olive leaf cell elixir, packed with a high concentration of antioxidants to battle free radicals and promote skin health. It also contains camu camu which has the highest levels of Vitamin C, and rich in iron to naturally help protect against viruses.
Vitamin D3:Â Essential for our immune function, Vitamin D helps regulate the immune system and can reduce the risk of infections. It is a fat-soluble vitamin that we can get from dietary intake or it can be produced endogenously through sunlight absorption. Sunshine is the best and most natural way of absorbing Vitamin D. Vitamin D is also essential for calcium absorption and bone mineralization, which is why it is important to also consider finding a Vitamin D3 supplement with Vitamin K2 when looking to supplement. While Vitamin D3 helps your body absorb calcium, Vitamin K2 helps ensure your body transports it to your bones and teeth rather than letting it accumulate in your soft tissues and arteries. Vitamin D deficiency has been correlated with increased susceptibility to infections, autoimmune diseases, chronic diseases and even some cancers. Dietary sources are harder to come by with this one, but fatty fishes have the most Vitamin D, while egg yolks, liver and cheese contain smaller amounts of it as well.
Favorites:
Dr. Green Mom's Vitamin D3 + K2
Zinc:Â This is an essential trace mineral that is important in many body processes like cell proliferation, wound healing, and in immune function by helping to fight off viruses and bacteria. It also has antioxidant properties meaning it helps to fight off free radicals that can damage our cells. Zinc supplementation can help reduce the duration of cold symptoms by slowing down viral replication. Dietary sources of zinc are found in meat, shellfish, legumes and seeds.
Favorites:
Cymbiotika's Zinc Complex Dr. Green Mom's Zinc Defense
Elderberry:Â Rich in antioxidants, elderberry is used to support immune function. This berry has been traditionally used for thousands of years to help support the immune system especially for respiratory infections. It is known as an antioxidant that has antiviral, antibacterial, & anti-inflammatory effects.
Favorites:
Dr. Green Mom's Elderberry Elixer
Probiotics:Â These beneficial bacteria support gut health, and we know a healthy gut microbiome can help regulate the immune response, stimulate immune cells, and reduce overall inflammation in the body.
Favorites:
Dr. Green Mom's Infant and Kids Probiotic
Cod Liver Oil : This is helpful for immunity due to its rich content of essential nutrients and bioactive compounds. Cod Liver Oil is rich in Omega-3 fatty acids, Vitamin A and Vitamin D, which keep our immune system optimally functioning.
Favorites:
Vitamin A: This vitamin is crucial for maintaining healthy skin and mucous membranes, the body’s first line of defense against pathogens. Vitamin A also supports the function of immune cells and helps regulate the immune response.
Favorites:
Propolis: Propolis is a resin like substance, produced by honeybees, that has been shown in studies to aid in the activity of immune cells like macrophages and T cells, which can help the body’s ability to respond to pathogens. It contains many beneficial compounds, like antioxidants, flavanoids & polyphenols, that help to fight free radicals and oxidative stress, and also has antimicrobial and anti-inflammatory properties!
Favorites:
Multivitamin:Â Generally, a high-quality multivitamin can be extremely helpful in nourishing your body to fill in the gaps when you are unable to get all of your nutrients from diet alone. In today's world it is more difficult to obtain the proper nutrients from issues with our food supply to depleted soil.
Favorites:
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I intended to share the information above as these are some of the things my family and I do and find very beneficial, and I hope it can help you too! Building a strong foundation for a healthy immune system involves a combination of lifestyle choices and habits that support overall well-being. Again, this information is educational and not intended to be medical advice, so please refer to your medical provider before starting any supplementation or need further support!
Happy back to school season!
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