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Runny nose, constant colds, recurrent gastroenteritis. Most parents believe that this is a common health condition for children in preschool and school age. However, not all kids get sick. Therefore, see how to build immunity in your child.
Building the child’s immunity – breastfeeding
Breast milk contains antibodies that strengthen immunity and white blood cells. It protects against ear infections, allergies, diarrhea, pneumonia, meningitis, urinary tract infection and Sudden Infant Death Syndrome. At the same time, it reduces the risk of insulin-dependent diabetes, Crohn’s disease, colitis and certain types of cancer in the future.
Pediatricians recommend mothers to breastfeed for a year. If this is not possible for various reasons, try to do so for at least the first two or three months.
See also: Health benefits of breast milk
Building the child’s resilience and stress
A child reacts to stress just like an adult. Cortisol and adrenaline levels rise rapidly. Chronic stress weakens the immune system. Therefore, make sure your little one rests a lot. Also encourage him to creative and imaginative fun.
Building the child’s immunity – sleep
It plays a very important role in the healthy development of a child. It is also very important in building a strong immune system. The amount of sleep requirements vary with age:
- Preschoolers (3-5 years): 10-13 hours,
- Children 6-13 years old: 9-11 hours,
- Adolescents aged 14-17: 8-10 hours.
Not getting enough sleep limits your body’s ability to produce proteins called cytokines that help fight infection and relieve inflammation. To improve your toddler’s sleep quality, it is important to sleep in a dark room. This is because the sleep hormone melatonin is secreted in the dark. Also, make sure all electronic devices are turned off before putting your baby to bed.
Building the child’s immunity – physical exercise
Remember to exercise with your child, not just encourage them to go outside and play. Family activities include cycling, hiking, ice skating, tennis, basketball, football and roller skating. ‘
See also: Exercises for children. The best educational and movement games for kids
Building the child’s immunity – germs
Fighting germs doesn’t boost your immune system, but it protects you against many infections. Make sure your little one washes their hands often. Take care of his hygiene before and after each meal, and after playing outside, blowing his nose, petting pets and using the bathroom.
Also read: Drive germs out of your home
Building the child’s immunity – vaccinations
Follow your pediatrician’s advice about childhood immunization schedule. It begins in infancy and continues into adulthood. They prevent measles, mumps, chicken pox, rotavirus and other infections.
Building the child’s immunity – diet
The key to maintaining a healthy and strong immune system is a balanced diet. Try to keep processed foods to a minimum. This includes chips, chocolate, cakes and biscuits. You can only give them occasionally.
- Diet for immunity – yogurt
It contains probiotics that help maintain a healthy digestive system. They can also protect against colds and the flu. They enhance the immune response and reduce inflammation. Yogurt is also a good source of protein and calcium. That is why it is worth eating it every day. natural. You can add fruit and homemade granola to the yoghurt.
Prebiotics, probiotics – who need them and should they be taken, what are they in?
- Diet for immunity – almonds
They are full of fiber, protein, potassium and healthy fat. They also contain other nutrients such as niacin and riboflavin, which are B vitamins. A quarter of a glass of almonds meets the daily requirement of vitamin E, an antioxidant that also supports the immune system. Serve them sliced. Then you will reduce the risk of choking. You can also serve natural almond butter.
Almonds reduce the risk of diabetes
- Diet for immunity – garlic
It wonderfully strengthens immunity. It contains sulfur-containing compounds such as allicin, supporting white blood cells, and antibodies. As a result, they effectively fight harmful viruses and bacteria.
Garlic – nutritional value, health properties, application
- Diet for immunity – fatty fish
Fatty fish such as salmon, trout, halibut, and tuna are rich in omega-3 fatty acids. They strengthen the immune system and soothe inflammation.
Pole made into a fish
- Diet for immunity – broth
It soothes the symptoms of colds and flu. It has anti-inflammatory properties. It also helps soothe nasal congestion.
- Diet for immunity – mushrooms
They contain a lot of nutrients. They strengthen immunity. They have antiviral and antibacterial properties. Thanks to this, they reduce the risk of disease. Mushrooms are also a good source of selenium that protects the immune system.
Edible mushrooms – species, nutritional properties
- Diet for immunity – oats and barley
They are rich in soluble fiber, especially beta-glucan. It has antimicrobial and antioxidant properties. Thanks to this, it protects against the flu and other diseases.
See how the oat diet works
- Diet for immunity – blueberries
They are packed with antioxidants that help your body fight oxidative stress caused by free radicals. Thanks to this, they strengthen the immune system. You can enrich your diet with strawberries, currants, raspberries, cranberries and blackberries. Importantly, frozen blueberries are just as nutritious.
Blueberries against obesity, cancer and cardiovascular diseases
- Diet for immunity – spinach
It contains many vitamins and minerals that build immunity. It is rich in vitamin A, C, E and K, as well as folic acid, manganese, zinc, selenium and iron.
- Immunity diet – sweet potatoes
They contain a lot of beta-carotene, which research has shown to increase the number of white blood cells. Sweet potatoes are also a great source of vitamin C to support immunity.
Diversity is crucial for maintaining a healthy and strong immune system. Therefore, many different nutrients must be supplied to the body.
In addition to the diet, proper supplementation is also important. We recommend DHA in the form of fruit-flavored jellies, which are available on Medonet Market.
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