Dr. Akil’s Advice To Boost Family Immunity
As a doctor and parent, I understand the importance of maintaining a strong immune system, especially for families with small children. But let's be honest, getting kids to eat their fruits and vegetables or be physically active – instead of spending time glued to screens – can sometimes feel like an uphill battle. So, let's explore some creative ways to boost immunity for both parents and children.
Make healthy eating fun
It all starts with a healthy diet, but getting kids to eat their fruits and vegetables can be a challenge. But what if you made it fun? For example, you could make a game out of eating the rainbow by challenging your child to eat a fruit or vegetable of each color. You could also create fun food art by arranging fruits and vegetables into funny faces or animals. Make savory veggie pancakes in different shapes, and so on. Who knows, your child may start to see eating healthy as a fun activity rather than a chore.
Make exercise a family affair
Regular physical activity is known to boost the immune system. A useful strategy to encourage exercise is to do it together as a family and make it interesting. Take a family walk and turn it into a scavenger hunt. Create a list of items for your child to find along the way, such as a red leaf or a yellow flower. Your kids will be so busy searching for items that they won't feel like they're exercising. A related point is that time outdoors is highly beneficial, because sunlight helps your body produce vitamin D, a nutrient that is critical for immunity.
Introduce fermented foods
The gut microbiome, containing trillions of bacteria, has a huge impact on the health of the immune system and nearly every other system in the body. 70% of the body’s immune cells are located in the gut. Getting plenty of fruits, vegetables, whole grains, and legumes supports the microbiome. Recent studies have shown that fermented foods can also help strengthen the microbiome and thereby boost the immune system. You might be surprised that kids sometimes like the sour taste or sharp flavors of fermented foods like sauerkraut, kimchi, and yogurt. We have been impressed by our daughter’s ability to enjoy foods with strong tastes.
Ensure sufficient sleep
Getting enough sleep is crucial for a child's immune system to function properly – adequate rest is also vital for their growth and overall well-being. Children who don't get enough sleep are more likely to get sick and have a harder time fighting off infections. It is recommended that toddlers and preschoolers get 11-13 hours of sleep per day, while school-aged children need 9-11 hours. Parents should also try to get sleep – when they can!
Relax together
Reducing stress is important for the immune system, but it can be hard to get kids to relax. That's why I suggest making relaxation a family activity. You could have a regular family movie night, a game night, or even a family yoga session. By making relaxation a fun activity that you all do together, children are more likely to participate and enjoy it.
By using humor and creativity, you can make healthy habits that support immunity fun and engaging for your child. The key to an optimal immune system is incorporating these practices into your family’s regular routine. Whether it's turning relaxation into a family activity or creating fun food art there are plenty of ways to make health and wellness a priority in your home. So, let's make sure to have a bit of fun and get those immune systems strong and healthy!
Dr. Akil Palanisamy is a Harvard-trained physician, integrative medicine expert and author of The T.I.G.E.R. Protocol.
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