How to keep your kids healthy during the school year
Notebooks? Yes! New lunchbox? Yes! Probiotics, prebiotics and fish oil? Triple yes!
It’s so important to help your child develop a healthy immune system. This will help build resilience, meaning that any illness they do contract will be less severe and shorter in duration.
Notebooks? Yes!
New lunch box? Yes!
Probiotics, prebiotics, and fish oil? Triple yes!
It is so important to support your child in developing a healthy immune system. This way, they can build up their resilience, which means any illness they get will be less severe and shorter. Resilience also refers to the ability to bounce back from a stressful situation, whether it's a test or a disagreement with a friend at school. Resilience can be cultivated from both a nutrition and lifestyle perspective, which will give your child the tools they need to be at their best! Here are 5 tips to help build a child's resilience.
1. EAT THE RAINBOW
Eating a variety of colorful plant-based foods ensures your child consumes a ton of phytonutrients. (The word phyto simply means "plant.") Phytonutrients number in the thousands and are beneficial plant compounds that give them their unique taste, texture, and color. They offer hundreds of benefits to children. Some phytonutrients act as antioxidants to protect cells from oxidative damage, while others are anti-inflammatory, taming inflammation that would otherwise increase. Encouraging children to eat a rainbow of foods and, therefore, consume plenty of phytonutrients is extremely important for raising a resilient child. However, research has revealed that most children do not eat enough varied foods, and 40% of the fruits and vegetables consumed by Canadian children come from white potatoes and fruit juice. The total daily servings of green vegetables in Canadian children aged 2 to 8 amount to only one-third of a single serving.
2. FEED THE GUT WITH PROBIOTICS
A diverse gut flora teaches the immune system to differentiate friend from foe, and having a good set of gut microbes stimulates immune cell activity in the intestines.1 It is recommended to give children probiotic foods, including sauerkraut, kefir, miso, tempeh, and kombucha, in addition to a multi-strain probiotic supplement. A variety of multi-strain microbes has also been shown to be beneficial in reducing allergies and atopic eczema. Probiotic bacteria, including Lactobacillus rhamnosus GG (LGG), L. reuteri, and Saccharomyces boulardii, are among the best-studied strains for helping to reduce the severity of infectious diarrhea caused by rotavirus – very common in children during cold and flu season. Furthermore, research has shown that L. Reuteri was able to reduce bloating in children and days missed from school. L. rhamnosus has also been shown to reduce the occurrence and duration of respiratory tract infections and the duration of infantile diarrhea. Research is ongoing on the role of L. rhamnosus in supporting mental health and cognitive function in children.
3. FUEL GUT BACTERIA WITH PREBIOTICS
Prebiotics are just as important as probiotics. They are non-digestible food components that benefit the microbiome by selectively stimulating the growth or activity of non-pathogenic bacteria in the colon. Therefore, it is important to give your child a variety of plant-based foods to optimize their diet and prebiotic intake. Some of our favorite prebiotic foods are raspberries, blueberries, and blackberries, as well as oatmeal. Fermented Organic Kids+ Superfoods for the Gut is also a wonderful additional source of prebiotic fiber. The combination of phytonutrients and prebiotic fiber has been shown to improve cognitive function and mood in children, promote healthy weight maintenance, and support immune function and normal bowel movements.
4. NOURISH THE BRAIN WITH OMEGA-3S
Up to 84% of children consume less than one serving of fish and seafood per week, and they have been found to have lower levels of EPA and DHA compared to adults. EPA and DHA are essential nutrients for brain development, and omega-3 supplementation has been shown to improve clinical symptoms and cognitive performance in children with ADHD. Additionally, vitamin D contributes to the healthy development of the brain, eyes, and nerves in children under 12 years of age. It is important for cognitive health and brain function, as well as for the development and maintenance of bones and teeth. Unlike most nutrients, it is difficult to get enough vitamin D from food, but the good news is that our bodies can produce vitamin D. It is commonly known as the "sunshine vitamin" because sunlight is the best way to get vitamin D into our bodies. Unfortunately, in colder climates like Canada, we don't get enough sunlight to reach the daily required amount of vitamin D. That's why it is suggested to take a vitamin D supplement from birth.
5. ENJOY NATURE DAILY
Spending time in green spaces and being surrounded by nature offers many remarkable health benefits for humans, especially children, which are supported by research. Plus, it's completely free! Going outdoors has been shown to reduce stress, decrease the risk of depression and anxiety, and improve overall mental health. In fact, according to an article from Aarhus University in Denmark, children who grow up interacting with nature are 55% less likely to develop various mental disorders later in life. It's even beneficial for children diagnosed with hyperactivity and attention deficit disorder by helping them focus better.
The great outdoors also helps children better cope with difficult situations. In fact, the University of Colorado found that schools with "green" playgrounds reduced children's stress levels, as they found "peace away from classroom and everyday life stress." Furthermore, children who play outside, whether in the mud or a sandbox, exhibit greater microbial diversity. So on that note, let them eat dirt!