A strong immune system is particularly important when it is wet and cold outside. We therefore have 5 tips that will help!
1. Fresh air and exercise – this is how you strengthen your child’s immune system
Take your child outside as often as possible. Especially in spring and summer, playing in the fresh air promotes vitamin D production.
- But even in bad or cooler weather, trips into nature are an important factor in getting your child’s immune system going. However, make sure you wear weatherproof clothing and good shoes.
- In addition, children move much more when they play in the fresh air. Sufficient exercise is not only important for healthy physical development, but can also have a positive effect on the immune system.
2. Pay attention to a balanced diet
Diet has a major impact on a child’s immune system. Of course it can also be something sweet, but overall the focus should be on a balanced and varied diet.
- Make sure your child eats lots of fruits and vegetables to ensure the supply of vitamins such as vitamin C, which are important for the immune response.
- Whole grain products are also an essential part of a healthy diet. Not only do they provide fiber, but also omega-3 fatty acids.
- Dietary fibers help to build up the intestinal flora and ensure a balance of the intestinal bacteria, which is important for the functioning of the immune system.
- Also, make sure your child drinks enough to keep their mucous membranes moist. At the age of 5, 800ml and at the age of 10 around 1000ml is a good guideline to ensure adequate hydration.
3. Why enough sleep is important
Since the immune system is particularly active at night, you should also make sure that your child gets enough sleep.
- The formation of antibodies, which are an important part of the immune system, is stimulated during the night’s sleep.
- The need for sleep varies from child to child and also depends on age. While a baby needs at least 16 hours of sleep, school children need between 8 and 12 hours of sleep.
4. Stress and how it affects the immune system
Stress is not only one of the main factors in the development of diseases in adults. The child’s immune system also reacts sensitively to chronic stress, since the stress hormones weaken the body’s own defense mechanisms.
- Too much stress therefore makes your child more susceptible to illnesses and infections. Therefore, make sure that you give your child breaks from time to time and show them how to deal with stressful situations. Because your child learns how to deal with it by orienting itself to your behavior.
- Expectations that are too high and too much performance thinking on the part of the parents can also lead to your child being electrified.
- Especially through sports, children can reduce stress and relax. But your child will also be able to relax more easily through mindfulness exercises, conversations and a positive atmosphere of familiarity and understanding.
5. Why excessive hygiene can weaken the immune system
Sufficient hygiene is important in order not to overwhelm your child’s immune system, but too much cleanliness and too strict hygiene regulations prevent the child’s immune system from developing naturally.
- Because it is only when your child comes into contact with germs that the immune system is trained and learns to distinguish between harmful and good germs.
- A bit of dust or dirt is therefore not bad, but actually beneficial for a healthy immune response to develop. This also reduces the risk of autoimmune diseases and allergies.