Just like in the world at large, where we are not immune to things happening in faraway places, within our own households we are really only as strong as our collective immunity. For example, if one person brings an ick into the house, does everyone get it?
We’ve definitely had illnesses before in our home where we got it all, one after the other, but that’s rare. If my husband gets sick, I generally don’t. When a child gets sick, we parents don’t do that.
The idea of family-based immunity means that you orchestrate practices in your home that strengthen you all, leading to the goal of fewer family members succumbing to every bug that goes around.
There are so many factors that affect your immunity other than genetics. Building an immune system isn’t about disinfecting everything in sight or recklessly exposing yourself to germs to force your immune system to become stronger. These are both extreme views that can actually harm your immune system.
The immune system is your line of defense against microbial invaders. For the most part, it works in the background without you ever being aware of what it’s doing. That is, unless you get sick. You may think your immune system has failed you at that point, but it’s impossible to prevent every bug all the time. When you do get it, your immune system kicks into high gear to both fight off the invaders and learn some defense strategies in case it encounters the same thing again.
Family immune practices that promote healthy immunity for everyone in the home are rooted in common sense because they help your body’s cells perform optimally. Your immune system – and every other body system – depends on your cells being able to multiply properly and do their job. If you want to maximize healthy immunity in your household, try creating the following habits for everyone.
1. Foods for a healthy inflammatory response
Chicken soup is such a common remedy because, like research shows that it supports a healthy inflammatory response and supports a healthy immune response. However, these types of foods should be eaten all the time, and not just when you’re in the middle of them, for the best protective benefits. Other foods include broccoli, turmeric, spinach, seafood, ginger, walnuts, berries, chia seeds, flax seeds, garlic, onions, avocado, apples and coconut oil.
2. Stress management
Stress of any kind can worsen the inflammatory response in the body. While it’s unlikely we can eliminate all stress, we can and should learn how to process stress and give our bodies ways to calm its effects. This is one of the most essential skills children need to be taught. Great ways to tackle stress include yoga, meditation and mindfulness.
Yoga It has also been shown to support a healthy inflammatory response in the body, making it a great way to support the optimal function of the immune system. You don’t need to take studio classes or even have access to YouTube videos. Libraries have or can find books on basic yoga poses, with simple instructions. There are even yoga books focused on younger children. Doing this as a family for 10 to 15 minutes a day can not only improve fitness, but also promote a healthy way to process stress and learn the beneficial functions of diaphragmatic breathing.
3. Have fun
Laughter is good for the soul, but it’s also a brilliant way to relieve stress. When the body experiences less chronic stress, the immune system will function better. Chronic stress can suppress the functionality of the immune system. Family fun can be a broad concept and unique to each family unit. Some may enjoy family walks for laughter and camaraderie, while others may prefer family game nights or movie nights. There is no one right way to do this, but try to involve everyone in the family in an activity where there is real fun, laughter and joy.
4. High quality sleep
Sleep is a challenge for many families, especially those with younger children. I have three small children (ages four and under). I wake up at least once in the middle of the night every night, and it’s been since 2015. If you have small kids, you probably think “high-quality sleep” is a joke. However, I have learned that there are things that can be done to optimize sleep even when you are interrupted. First, if it’s your toddler or school-aged children waking you up, try to fix that. A blanket of an appropriate weight can reduce or prevent waking or anxious feelings in the middle of the night. Drop you house temperature while you sleep can also promote better sleep. The optimal temperature for a good night’s sleep is about 65 ºC.
Secondly, if a baby wakes you up, there isn’t much you can do about it, but prepare everything you need for the night feeding for Going to bed reduces the time you are awake at night. Get diapers ready. Prepare bottles and store them in the refrigerator or place all your nursing/expressing supplies right next to your bed. Provide night lights in areas where you need to navigate so you don’t have to turn on the lights and wake up your brain even more.
Third, if your own problems keeping you awake, even if the children are, contact your doctor. Thyroid problems and hormonal imbalances can all affect sleep. If you do nothing for a long time, your health can deteriorate.
Finally, set a bedtime for each member of the family and stick to it, whether you or they feel tired or not. Routine is an important part of sleep hygiene and promotes better sleep in the long run as your body becomes dependent on its daily reprieve.
Sleep is a valuable commodity when it comes to promoting healthy immunity. Don’t just accept poor sleep as a reality of parenthood.
5. Good hygiene practices
Washing hands is of course important. We’ve probably all heard a lot of advice about not touching our face, washing our hands for 20 seconds, and so on. But they are said again and again because they are so important.
However, when it comes to being at home, make sure you only use plain soap and use hand sanitizer when you are not at home. Excessive use of bactericidal products can protect you in an immediate situation and is good when soap and water are not available. But long-term use of this can negatively impact your microbiome.
6. Targeted additional support
Speaking of the microbiome, taking a probiotic daily is always a good idea because the good bacteria we need in our gut needs to be replenished. Probiotics vary by type and strength, so the best way to ensure you get exactly what you or your child needs is to work with a nutritionist or medical professional who can recommend the best types.
You can also use herbal supplements to support healthy immunity and to provide extra support if you do get struck by a bug. It is always important to consult your doctor or pediatrician before starting any supplements.
If you want to support a healthy immune response in your kids, try Daily Immune Builder for Kids. For active situations, try Kick-It Immune Activator for Kids.
It’s never a good thing when parents aren’t feeling their best, because the kids always need to be taken care of! To deeply nourish and support healthy immunity, you can use Daily Immune Builder, and if you start to show signs of fatigue or are in active situations, Kick-Ass Immune can provide an extra boost of support in the moment.
Writer Aimee McNew has a master’s degree in Holistic Nutrition Therapy (MNT) and is also a Certified Practitioner of Nutrition Therapy (CNTP).
For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease, or to sell any product.
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