Ahhh… it’s that season again.
Kids’ backpacks are armed with packets of tissues and the school classroom is an orchestra of sniffles. And, while you’re sure to rug them up as warmly as possible and instruct the necessities of regular hand washing, those playroom bugs are still hard to escape.
But is it impossible? Author, naturopath and mum of two Jessica Donovan shares her insider tips to kick colds to the curb this winter and boost your kids’ immune system, naturally.
1. Ditch sugar.
“Sugar-filled treats can send kids into hyper mode, and it mucks with their immune system, reducing the activity of white blood cells so they become ineffective at protecting kids from the bugs that are rife in winter.”
2. Brighten up their plates.
“Brightly coloured real food (we’re not talking smarties here!) contains high levels of antioxidants and phytochemicals which strengthen kids’ immune systems. Blueberries, beetroot, baby spinach, pumpkin and kiwifruit are all great sources of antioxidants.”
3. Dose up with good bugs.
“Babies that are born by Caesarean or fed formula, as well as kids that take antibiotics regularly or have high-sugar diets, may have lower levels of these protective good bugs. Incorporate fermented foods such as kombucha, kefir, yoghurt or homemade fermented veggies to their meals to help reduce the frequency of colds and other infections.”
4. Knock back some broth.
“Bone broths contain ample amounts of important minerals such as calcium, magnesium and potassium, which improves immune response to cold and flu bugs. Luckily, bone broth is super easy to make and has a neutral taste – your little ankle biters won’t even realise they are slurping down nutritional gold!”
Editor’s note: Bone broth is not suitable for babies due to its high vitamin A content, but this is a great option for older kids.
5. Jump in muddy puddles.
“The hygiene hypothesis states that lack of exposure to microbes suppresses the natural development of the immune system. Playing outside in the dirt benefits kids’ immune systems in a number of ways. It exposes them to microbes, supporting healthy development of their immune system, and at the same time they’re soaking up the sun’s rays, improving their vitamin D levels.”
For more information on boosting your kids’ immune system this winter, download your free copy of Jessica’s book, 5 Food Secrets of Kids That Rarely Get Sick.
We originally published this article in June 2015. We updated it in June 2016.
We’re interested to know how you boost your kids immune system when everyone around them is sick. Does it work? Let us know in the comments below:
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