Snow, Sniffles, and Staying Healthy
Now that winter is upon us, a common question I get is “How can I help my child stay healthy?” Thankfully, there are many ways we can support our immune system and our health by giving our bodies what they need to do their jobs well. Sleep, activity, and nutrition are three major areas that can affect how well our bodies work and respond to illness. Read on for some simple tips so you can stay healthy and happy this winter season!
Children should get at least 8 to 10 hours of sleep every night to allow their bodies to rest and reset for the next day. Developing a consistent bedtime routine can help ensure your child gets the sleep they need to stay healthy.
Being physically active regularly is another way to support your child’s health. This makes sense for our physical health. But did you know that this can significantly improve your mental health and strengthen your immune system? Our bodies are made to move! This can be hard to fit into a busy schedule, but it can be done with a little effort.
Some simple suggestions include playing tag or hide and seek, going on a scavenger hunt, or getting in the habit of going for a walk, bike, or scooter ride every day. There are lots of great websites that offer suggestions online for activities that are free, easy to do, and appropriate for your child’s age. Try searching for outdoor activities to encourage fresh air when the weather is appropriate. If your child is old enough, they could help make a winter bucket list of things they want to do to prevent being bored or using a screen to pass the time.
Lastly, nutrition can play a big role in our ability to fight illness. One simple nutrition tip that can make a big difference is limiting excess sugar. Did you know that eating sugary foods significantly reduces your body’s ability to fight illnesses for several hours after you eat it? Have you ever noticed that your child frequently gets sick after a birthday party or event where sugary foods were consumed?
By limiting extra sugar, your body will automatically be stronger at fighting infections, and you will feel better, too. Eating more foods in their natural forms makes it easier to avoid ingredients that may increase our chances of getting sick. Grabbing fresh fruit or vegetables instead of candy or pre-packaged snacks can make a huge difference in how well you fight off illness, how much energy you have throughout the day, and even how well you sleep!
If these suggestions are a little overwhelming, know that even small changes in one area can make a big difference in your health. Changes are more likely to stick if done as a family, so feel free to look for ways to get the whole family involved. Your future healthier self will thank you!
