Weakened immunity in children can be an unpleasant obstacle in the whole family. Boosting children's immunity is key to their health and resistance to disease. Let's review 5 tips on how to achieve this most effectively and easily.
1. Get enough sleep
Quality sleep is important for the proper functioning of the body and doubly so for children. This is because the immune system regenerates during sleep. Lack of sleep can weaken the immune system and in turn increase susceptibility to disease.
It is therefore important to establish a regular sleep schedule for your children. The optimal sleep duration varies and depends on several factors, such as the age or even the needs of the child. Preschool children, i.e. between 3-5 years of age, need 10 to 13 hours of sleep per day. Young schoolchildren aged 6-13 years should get 9 to 11 hours of sleep and teenagers need 8 to 10 hours of sleep. It is necessary to create a habit for the child to go to bed at the same time and have uninterrupted sleep.
2. Enough vitamins and minerals
If diet is not enough, good quality and pure supplements can help. Vitamins and immunity are closely linked and must complement each other.
Certain vitamins and minerals are crucial for the proper functioning of the immune system. It is ideal to include fruits and vegetables in a child's diet. The most important vitamins for boosting immunity include:
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Vitamin C is a powerful antioxidant that helps protect cells and has a number of important functions. The main sources of vitamin C are citrus fruits, but also vegetables such as cabbage, peppers and potatoes. It is important to take supplements containing vitamin C, especially in the autumn and winter.
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Zinc is one of the most important minerals for our body. It contains more than 200 enzymes that help maintain the proper functioning of our metabolism. Zinc deficiency in the body can be recognized especially by frequent colds. The main sources of zinc include meat, liver, eggs or milk, etc. It is important to mention that the level of zinc in food is decreasing due to agricultural production. It is therefore advisable to supplement zinc with supplements.
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Vitamin D helps to defend the immunity when attacked by harmful viruses or bacteria. It is important for the proper development of bones, muscles and teeth due to its absorption of calcium and phosphorus. The main sources are fish and the well-known fish oil, also dairy products and meat in general. A vitamin D supplement should be taken from birth. A large proportion of the population is deficient, including mothers, who then do not have sufficient vitamin D in their breast milk.
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Magnesium is a mineral that is involved in important functions in the body such as energy production, protein source and muscle and nerve function. Magnesium deficiency manifests itself in the body through several symptoms, such as fatigue or a bad mood.
The number of vitamins and minerals that can strengthen and optimize immunity is countless. These include omega 3, vitamin E and B6, etc. What is positive is that most vitamins and minerals are often included in multivitamin supplements and these beneficial substances are then combined to simplify the actual use.
An example of a multivitamin product would be the ImunUp drink, which contains a balanced blend of 7 amino acids, 11 vitamins and 8 minerals, including those that have been mentioned. It is designed specifically to support the immune system and is intended for anyone with a weakened immune system.
If you would like to consider a natural alternative to boost your immune system. It is worth mentioning shilajit, which is unique not only in its composition but also in its effects. This substance has a huge history, but most importantly it also contains 84 mineral and trace elements, including iron, magnesium, zinc, calcium, etc. In addition to minerals, shilajit also contains fulvic and humic acid, which have antioxidant and detoxifying effects.
3. Enough sun and nature
Another simple factor that will strengthen both immunity and health is sunlight. The sun's rays create vitamin D in our skin, which is important for the immune system of children, but also adults. Vitamin D deficiency results in a weakened immunity, which in turn is responsible for increasing the risk of inflammatory diseases and thus a worse course of illness.
Fortunately, this can be prevented and avoided. In the summer months, it is enough to go out regularly with your children. Even between 10 a.m. and 3 p.m., it's enough to spend 15 to 30 minutes in the sun to get enough vitamin D for the day. However, care should be taken to stay in the sun for longer periods to avoid sunburn, heatstroke, etc. During the winter months or colder months in general, it is recommended to take vitamin D supplements and replenish it regularly.
In general, not only the sun but also being outdoors in the fresh air is beneficial, especially in nature. A child's body, which is used to changing temperatures, is more resistant. That's why you can go for a walk with your children at any time, you just need to adapt your clothes accordingly. This will help your children naturally harden yourself, which can be especially useful in autumn.
4. Plenty of exercise
Movement is natural for the child's organism. Regular movement not only helps maintain a healthy weight, but also stimulates the circulatory system and improves the function of the immune system. Physical activity is not only beneficial physically, but also improves mood and ensures quality sleep. A variety of activities can be included in the daily routine to keep children motivated and active. Be it games, sports or jumping on a trampoline, all these activities have an impact on the immunity of children.
5. Emotional well-being
Health is not only manifested physically, but mental health and a pleasant emotional environment are also important. It is important to attend to your child and create an environment where they feel safe to express their feelings and thoughts. What can be beneficial is teaching children healthy stress management techniques. Helping children recognize and manage stressful situations will help them release stress and it can contribute to their emotional well-being and to their lives as well.
