These 5 Immune Boosting Tips For Your Family are going to help you stay healthy all year long!
There are numerous ways you can integrate immune-boosting tips into your lifestyle to give your family the upper hand when battling colds and cases of flu. Protecting your family from sickness is a plus, but boosting your immune system can make you healthier too. It can also help teach your kids some healthy habits they can carry with them throughout their lives. Let’s look at some immune-boosting tips you can use for yourself and your family this summer.
Sleep Schedule
Your children must get the adequate amount of sleep they need each night. Getting into the routine of having a sleep schedule can help your kids boost their immune systems. It can help adults too. Sleep is when your body fights off germs and sickness, so if you aren’t getting enough sleep, you aren’t giving your body a fighting chance it needs to heal and recover.
Some kids need more rest than others. Children require different amounts of sleep based on their age. Infants require 12-16 hours of sleep, and teenagers require 8-10. Limiting screen time can help your children get on a proper sleep schedule. Sleep refreshes and recharges our bodies. Ensure you and your family get the appropriate amount of sleep you need.
Flu Fighting Foods
There are so many foods that provide vitamins and nutrients your body needs to fight off infections. A balanced diet can improve your health and boost your immune system. Ensure you are getting the benefits of all the good foods you put in your body. Stocking up on one food enriched with vitamins and minerals won’t do the trick if you’re looking to boost your immune system.
Citrus Fruits
More children die from cancer each year than any other disease. On top of protecting your immune system, there are studies that indicate citrus juices and their extracts may contain anticancer properties! Citrus fruits contain high levels of Vitamin C that are known for increasing your white blood cells that fight off infection. A wide variety of citrus fruits can be incorporated into snack time for your kids or your family. Your body doesn’t generate its own Vitamin C, so we must put it into our bodies. The recommended daily amount of Vitamin C for women is 75mg and 90mg for men. Lemons, limes, grapefruit, oranges and tangerines are popular citrus fruits.
Red Bell Pepper
Red Bell Peppers have about three times as much Vitamin C in them as a Florida orange. They contain 127mg of Vitamin C compared to the orange, as mentioned earlier, which only has 45mg. That’s a crazy amount of vitamins for one vegetable! Vitamin C is most commonly sought after when a cold is felt coming on. It can also help you have healthier skin, like beta carotene found in red bell peppers. Beta carotene is converted to Vitamin A in your body and helps improve your eyesight.
Almonds
Nuts like almonds contain Vitamin E, which has healing properties similar to Vitamin C. Vitamin E is a fat-soluble vitamin that is a powerful antioxidant needed for healthy immune systems. Adults only require 15 mg of Vitamin E a day. That is equivalent to only about half of a cup of almonds. Almonds are also rich in antioxidants and contain iron. Sunflower seeds also provide immune-boosting nutrients that are wonderful for your overall health.
Encourage Exercise
Encourage your family to exercise with you. Partake in activities that the whole family can enjoy like rollerblading, bike riding, and outdoor games like kickball if you have the room. Family walks or walking the dog together can strengthen your bond as a family and provide some Vitamin D for your whole group. Encourage your kids to play outside to get the adequate amount of Vitamin D they need.
Exercise increases your white blood cells, which helps fight viruses and harmful bacteria in your body. Exercise also helps build your immune system by decreasing stress levels. Without exercise, stress can weaken your immune system leaving you more susceptible to environmental threats. Exercise also assists with sleeping better, which is when your body fights the hardest to kick toxic bacteria.
Breastfeed Baby
If you are a soon-to-be parent or have a newborn, breastfeeding has been proven to provide various benefits for babies. Breastmilk is packed with antibodies and white blood cells that enhance immune systems. Breastmilk is also perceived to help the baby’s brain development and prevent diseases and infections. It is recommended that mothers breastfeed for the first six months after a baby is born. The first few days after birth are the most essential, though. The breastmilk in the days preceding birth contains colostrum, a sort of pre-milk that is extra rich in disease-fighting antibodies that will boost your baby’s immune system.
Family Fun
Utilize these immune-boosting tips to protect your family from sickness this summer so you can have some good old-fashioned family fun! Convince your family to join you outdoors if it isn’t too hot. Make sure you bring some water bottles!
Ava Roman (she/her) (Facebook | Twitter | Pinterest) is the Managing Editor of Revivalist, a women’s lifestyle magazine that empowers women to live their most authentic life. When Ava is not writing you’ll find her in a yoga class, advocating for body positivity, whipping up something delicious in the kitchen, or smashing the patriarchy.
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