it is time to consider how to help support your child’s immune system to stay healthy and strong. While there is no one magic answer, there are several ways to help strengthen their immune system to be ready to fight off any germs and viruses that may come their way.

• First, make sure their vaccinations are up to date, including the annual flu shot. Immunizations help the immune system recognize viruses and be prepared to attack them before they spread and make your child sick.
• Remember to reinforce all the health protocols proper handwashing, cough and sneezing techniques, etc.
• Eat a balanced diet. Healthy food choices include:
  • Vegetables and fruit (eat the colours of the rainbow),
  • Whole-grain foods (whole-grain breads and cereals, pasta or rice, popcorn),
  • Protein foods (lean meat, poultry, seafood, eggs, beans, peas, lentils, nuts, seeds and low-fat dairy products).
• Limit processed foods (cookies, cakes, chocolate, candy, sugary drinks and cereals, and fast food). Eat them less often and in smaller amounts, and replace them with healthier options.

• Ensure they get enough sleep. Health Canada recommends children aged 5-13 get 9-11 hours of sleep each night. It is important to establish consistent bedtimes and waketimes. Building a nightly routine with bath times and story times helps them fall asleep more easily.
• Keep active. Being physically active for children at least 60 minutes a day helps to support a healthy immune system.
• Limit exposure to stress. Talk to your children and practice mindful techniques like deep breathing and focusing on gratitude to deal with stressful situations.

By Vishal Mehta, RPh.