As the summer holidays draw to an end, many of us will welcome the return to routine and normality as the kids go back to school, but it can also bring the worry of back-to-school germs and illnesses. As the temperature cools, children will spend more time indoors, closely packed classrooms can become a breeding ground for germs and viruses can stay airborne for longer. The good news is that, as parents, there are steps you can take to reduce both the frequency and severity of your children picking up coughs, colds and bugs.

Our immune systems are made up of cells and organs that can help to protect us from a vast array of bacteria and viruses – and when they are functioning optimally, can overcome a pathogen, often before they have had the chance to cause us any symptoms. However, our immune systems need an adequate level of nutrients to function, and stress, poor sleep and lack of exercise can all affect our immunity and leave us vulnerable to illness. The start of a new school year is the perfect time to implement some simple healthy steps to help your child’s immune health.

A nutrient rich diet

Aim to apply some basic principles to your child’s diet:

• Try to follow an anti-inflammatory diet, which includes a colourful and diverse range of wholefoods, including plenty of fruit and vegetables, nuts and seeds, pulses and good quality proteins. Chronic inflammation activates the immune system, which over time can exhaust it, leaving the body less able to fight off infection.
• Aim to reduce processed foods, which are usually devoid of nutrients, high in saturated fat, salt and sugar and promote inflammation and poor health. Highly processed foods can also deplete nutrients, which means they take more out of the body than they put in!
• Increase fruit and veggies – they contain phytonutrients, which are natural chemicals produced by plants that offer us protection against inflammation and oxidative stress, as well as a whole host of vitamins, minerals and fibre.
• Cut the sugar – the average child consumes double the recommended amount of sugar, which can contribute to unhealthy weight gain, tooth decay, inflammation and poor immunity.
• Include healthy fats – found in oily fish, walnuts, flax and chia seeds. These can help to reduce inflammation.

Specific nutrients to support your child’s immunity.

Vitamin C – an essential vitamin for healthy immunity. If your child isn’t eating a varied diet with plenty of fresh fruit and vegetables, they run the risk of being low in vitamin C. To maintain adequate vitamin C levels, ensure children get at least five portions of fruit and vegetables per day. Include vitamin C rich foods such as red pepper, kale, strawberries, broccoli and kiwi. 

Zinc – involved in many aspects of immune function, with inadequate levels leaving you more susceptible to infection and illness.  Good food sources of zinc to incorporate into your child’s diet include beef, chicken, tofu, nuts, seeds, lentils, yoghurt and mushrooms.

Selenium – another trace element essential for supporting health immunity, as well as crucial cellular processes in nearly all tissue and cell types in the body. In the UK levels of selenium in the soil are often low. Food sources of selenium include Brazil nuts, fish, beef and chicken, eggs and mushrooms.

Vitamin D – well known for its powerful role in supporting healthy immune function, the best way to ensure healthy levels is through exposure to sunlight – but Public Health England recommend that all children take a vitamin D supplement, particularly between October and March.

Beta 1-3, 1-6 Glucans – primes the immune system to help the body defend against viral and bacterial invaders.

Iron – deficiency is associated with poor immunity; this mineral is also essential for growth and development. Food sources of iron include dark leafy greens, almonds, avocado, red meat and poultry.

Omega 3 fatty Acids – found predominantly in oily fish, the fatty acids EPA and DHA are well-recognised for supporting inflammatory pathways. DHA is also particularly supportive for brain function and cognitive development. 

Gut health

Having a healthy, balanced gut microbiome is a vital part of immune health – in fact 70% of your immune system lies in the gut. Our children’s gut bacteria can be disrupted by many factors, including sugary foods and drinks, processed foods, antibiotics and even stress.

You can nurture your child’s gut health in a number of ways:

• Introduce fermented foods such as kefir, natural live yoghurt and sauerkraut as these naturally contain friendly bacteria
• Ensure plenty of sources of fibre in the diet. This will provide prebiotics, which can help to support diversity in the gut. Some foods that are especially beneficial at feeding the good bacteria include, Jerusalem artichoke, asparagus, bananas, onions, garlic, leeks, fennel, cauliflower and broccoli
• A multi-strain live bacteria supplement can also be supportive
• Let them get messy outside – this exposes them to a range of bacteria that can support a healthy immune system

Lifestyle 

… and while we are on the topic of getting your children out into the great outdoors – this also goes hand-in-hand with playing and exercise – which are just as important as a healthy diet to promoting overall healthy and a healthy immune system.

Children react to stressors in just the same way as we do i.e. by producing the stress hormones adrenaline and cortisol. If these are raised long-term, it can negatively impact on their immune system, leaving them more vulnerable to infections. Encouraging time spent outdoors and in nature and limiting the amount of time spent on a screen can help to reduce stress levels, as can creative activities such as drawing and painting. Children’s meditation, mindfulness and yoga are becoming increasingly popular and have been shown to boost immunity and help with stress.

And finally, focus on sleep. Sleep is one of the pillars of health and a restorative process that is vital for optimal immunity. You can support your child’s sleep by ensuring plenty of daylight exposure, limiting screen time, and especially blue light, in the evening and following a regular bedtime routine. Nutrients that can support sleep and relaxation in children include magnesium (found in nuts, seeds and green leafy vegetables). You can also help to boost their levels of melatonin, the sleep hormone through foods such as walnuts, cherries and bananas.