A strong immune system is vital for keeping your family healthy and fighting off illness and infection. There are many things you can do as a parent or foster carer to help boost your family’s immunity and reduce the risk of seasonal bugs. Follow this advice for supporting your family’s health.
Improve Diet and Nutrition
One of the most important ways to support immune health is through diet. Ensure your family eats a balanced, nutritious diet packed with immune-boosting foods. Focus on plenty of fruits and vegetables, which provide antioxidants and phytochemicals that strengthen immunity. Get your kids to eat the rainbow by offering produce in different colours like berries, citrus fruits, leafy greens, carrots, squash and sweet potato.
Also, make sure they get enough protein from fish, eggs, beans and nuts, along with probiotic foods like yogurt and kefir to support gut health. Avoid too much sugar and processed foods which can weaken immunity. Stay hydrated by drinking water throughout the day.
Take Vitamin and Mineral Supplements
Ensuring your family gets enough essential vitamins and minerals will provide resources for their immune cells to function properly. The most important immune-supporting micronutrients are Vitamins A, C, D, E, Zinc, Iron and Selenium. A daily multivitamin can help fill any gaps in their diet. During autumn and winter, consider giving your children a Vitamin D supplement to compensate for less sun exposure. Probiotics are also beneficial for gut health.
Get Plenty of Sleep
Not getting enough sleep can take a toll on your family’s immune system and leave them prone to picking up bugs. Children need 8-14 hours of sleep per night depending on their age. Help them maintain a regular bedtime routine that promotes healthy sleep habits. Teens in particular may need encouragement to put their devices away before bed. As a parent, make sure you lead by example and get 7-9 hours yourself.
Manage Stress
Ongoing stress raises cortisol levels in the body which impairs immune function. Help your children find healthy ways to deal with academic, social or emotional pressures they may be facing. Make time for relaxing family activities like reading, crafts or board games. Model self-care by taking breaks, pursuing hobbies and getting support when you feel overwhelmed. Set aside dedicated device-free family time and get outside in nature regularly.
Exercise Regularly
Make physical activity a family priority. Get your children involved in sports, take family walks or bike rides, go swimming and seek out other active recreational activities you can do together. Aim for 30-60 minutes most days. Exercising improves circulation, lowers stress hormones, and gets antibodies and white blood cells circulating to bolster immunity. Outdoor sports and games are a fun bonding activity if you are fostering with ISP Fostering.
Practice Good Hygiene Habits
Germs can spread easily between family members. Teach your kids the importance of washing their hands frequently with warm water and soap, especially before eating, after using the bathroom, playing outside or touching pets. Cough and sneeze into elbows rather than hands. Disinfect kitchen counters, bathroom surfaces and other high-touch areas regularly. Avoid sharing food, drinks or utensils if someone is sick.
Supporting your family’s immunity doesn’t need to be complicated. Focus on the basics like nutrition, sleep, stress management, hygiene and exercise as a foundation. Staying healthy is a team effort!
