Boost Your Child's Immunity This Summer
Summer break offers a fantastic opportunity to bolster your child's immune system before the fall and winter cold and flu season. A less hectic schedule and the abundance of seasonal produce make summer ideal for focusing on healthy habits.
Sunlight for Vitamin D: Summer sunshine provides a natural way to increase Vitamin D levels, crucial for a strong immune system. However, avoid midday sun; opt for early morning or late afternoon exposure. A diet low in omega-6 and rich in omega-3 fatty acids (coconut oil, butter, tallow, ghee, avocado oil, and real olive oil) will also improve your child's skin's response to the sun, minimizing sunburn risk. Limit seed oils like canola and sunflower oil.
Seasonal Fruits for Vitamin C: Summer's bounty of fresh, locally grown, organic fruits is a delicious way to boost Vitamin C and other phytonutrients that support immunity. This provides essential nutrients for back-to-school health.
Seafood for Zinc: Summer is often peak seafood season. Incorporate shellfish and other seafood rich in zinc into your child's diet to naturally increase their zinc levels.
Fermented Foods for Probiotics: Fermented foods are a superior probiotic source compared to supplements. Incorporate pickles (homemade with locally grown cucumbers is ideal!), Greek yogurt (consider coconut milk yogurt for dairy-free options), and sauerkraut into your child's diet.
Herbal Teas for Hydration and Wellness: Replace sugary drinks with hydrating and flavorful herbal teas like hibiscus (high in Vitamin C) and peppermint (aids digestion). Sweeten lightly with stevia, honey, or maple syrup.
Exercise and Sleep: Encourage outdoor activities like biking, walking, or swimming. While flexible summer bedtimes are acceptable, aim for at least 8 hours of sleep nightly, gradually adjusting back to a school-year schedule as the break ends.
Hydration: Ensure adequate hydration, especially during outdoor activities. Herbal teas and electrolyte powders (like Ultima) can help.
Summer Habits to Avoid: Be mindful of habits that weaken immunity, such as insufficient sleep, excessive sugar intake (limit ice cream, sweets, etc.), overly busy schedules leading to stress, dehydration, and frequent restaurant meals. Prioritize home-cooked, simple meals.