There’s no time like now to start building your family’s healthy habits. Finding a healthy routine you can all maintain will benefit each family member’s overall health. Your immune system is essential to fight off any illnesses that can come, especially when the seasons change. These are some immune-boosting tips you must try to keep your family feeling their best.
You and your kids may have different reasons to feel stressed. Just because their issues may seem minor to you does not mean they are not real factors of stress for them. Stress can cause your immune system to not function at its best. Your immune response will work better when there is no stress at all.
Taking time to check in with your children and other family members about stress can help their well-being and encourage their bodies to function better. As a family, you can de-stress by talking things out, doing outdoor exercises, or engaging in an activity to take your mind off stressors.
Get Lots of Rest
A lack of sleep can lead to several health conditions, making you more susceptible to illness. The immune system creates cells that fight off threats. The recommended amount of sleep for adults is seven to eight hours and for children, it’s nine to 11 hours. Although our schedules can get busy, getting restorative sleep is essential to staying healthy.
Our bodies love routines. If you and your children find it hard to wind down at the end of the day, try creating a pre-bed ritual. Maybe this means taking a shower, turning off your phone, or reading a book to relax. No matter the routine, find something you can maintain that signals to your body it’s time to rest.
There are many health benefits of daily exercise beyond strengthing your immune system. Along with boosting immune system function, it can promote healthy sleep quality. You can get your children into a lifelong habit of being active by being a role model.
There are lots of family-friendly activities to get the whole family involved. You can try walking, bike rides, hiking, or playing outdoor games like kickball or baseball. If the weather is unfavorable, opt for a dance party, light stretching, and yoga.
Eat a Nutritious Diet
Eating a healthy diet is one of the best natural ways to keep your family’s immune system functioning. Eating various fruits and vegetables fills your body with the necessary vitamins, minerals, and antioxidants. Foods like berries, spinach, sweet potatoes, broccoli, and citrus fruits are a few of the many whole foods to choose from to support a nutritious diet.
Vitamin C is essential in supporting a healthy immune system and can also help with stress reduction. Eating those citrus fruits is a great way to get extra vitamin C.
Seafood is one of the secrets to boosting your family’s immune system. Eating two 3-ounce servings of fatty fish a week has been shown to improve overall health. Salmon contains nutrients like vitamin D and selenium, which support a healthy immune system. Another seafood you can try is crab, which also has selenium and zinc to prevent cellular damage and promote immune function.
Feel the Sunshine
Vitamin D comes from exposure to the sun. If you and your family get outside and enjoy the sunlight, it’s sure to strengthen your immune system. A study found that blue light, which is found in sun rays, makes T cells move faster. T cells are what
Now that you know the science behind it, you can try to encourage your family to do outdoor activities. This could be games or sports or even doing chores like cleaning up the yard. Whatever you choose, try to get around 10 to 30 minutes of sunlight every day.
Practice Good Hygiene
Although this does not technically boost immunity, it can keep you protected. Simple habits like encouraging your family members to wash their hands often can lead to less stress on the immune system. There are certain times you’ll want to remember to clean your hands, including:
- Before and after a meal
- Playing outside
- Using the bathroom
- Blowing your nose, sneezing, or coughing
- Arriving home from work
You should continue or even take extra hygiene precautions. You should have your sick family member drinking plenty of water and be sure they get to rest. Your family member should stay home from work or school if they’re feeling ill.
The Takeaway for Your Health
In an ideal world, our family stays healthy throughout the year no matter what comes their way. It’s impractical to say you or your family may not be fighting an illness every once in a while. If you take these practices and apply them to your lifestyle, the chances of staying healthy are more likely than if you do not prioritize them.
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