Natural Strategies to Keep Kids Healthy During Cold and Flu Season
As the leaves begin to fall and temperatures drop, households in Roanoke, Va., and beyond prepare for the annual cold and flu season. For families, especially those with children, this season can be particularly challenging. It’s a time when sniffling noses, coughs, and fevers often disrupt daily life. While we often turn to over-the-counter medications to combat these ailments, holistic naturopathic doctor Jenn Schuppe emphasizes the importance of natural methods to bolster the immune system and protect our children from illness.
Increase Outside Play Time
One of the simplest yet most effective ways to boost your child’s immunity is to increase their outdoor playtime. Schuppe points out that children are often confined indoors, missing out on the vital exposure to outdoor microbes that contribute to a healthy microbiome. These microbes play a crucial role in our immune systems. Additionally, sunlight is a natural source of Vitamin D, which is essential for maintaining optimal immune function. Regular movement and play outdoors stimulate both the lymphatic and circulatory systems, further enhancing children’s natural defenses.
Support the Microbiome
A robust gut microbiome is fundamental to overall health, yet many children fall short on dietary fiber—the key fuel for these beneficial gut bacteria. Schuppe advocates for a diet rich in fiber from a variety of fruits, vegetables, and whole grains. Incorporating more plant-based foods not only supports microbiome health but also provides essential nutrients that fortify the immune system.
Eat the Rainbow
When it comes to nutrition, diversity is key. Schuppe encourages families to “eat the rainbow,” meaning a colorful assortment of fruits and vegetables rich in polyphenols, Vitamin C, D, and E, as well as various antioxidants. Think kale, spinach, sweet potatoes, peppers, and berries, to name a few. These foods not only enhance immunity but also possess antimicrobial properties, offering an extra layer of protection against infections.
Prioritize Sleep
Never underestimate the power of sleep in maintaining a healthy immune system. Sleep acts as a restorative process for the body, allowing the immune system to work at its peak. Schuppe highlights that growing children require between 9 to 11 hours of quality sleep each night. Furthermore, a reduction in screen time contributes to improved sleep quality, which in turn aids cognitive function and behavioral health—issues that studies suggest may relate to sleep deprivation, particularly in children diagnosed with ADHD.
Reduce Sugar Intake
Another critical area that Schuppe identifies is the consumption of added sugars. There is compelling research indicating that sugars, including white sugar and artificial sweeteners, can significantly impair the response of white blood cells, reducing the body’s ability to fight off infections for hours after consumption. By cutting out these sugars, parents can enhance their child’s defensive mechanisms against seasonal illnesses.
Encourage Regular Exercise
Physical activity is not merely a means to expend energy; it’s a crucial component of a strong immune system. Schuppe notes that sedentary children may experience a sluggish immune response. Encouraging regular exercise supports healthy blood circulation, enhances cognitive function, and promotes better sleep. Even simple activities like playing outside or joining a sports team can greatly benefit children’s health.
Natural Remedies for When Kids Get Sick
Despite our best efforts, illnesses can still find their way into our homes. For those times when a child is sick, Schuppe recommends a few natural remedies. Hot water with lemon can soothe sore throats and relieve congestion, while hydration is key to recovery—just be mindful of added sugars in store-bought options. Rest is essential, as is a sufficient amount of sleep. Schuppe also suggests elderberry gummies or syrup and liquid Vitamin D/K2 supplements as effective natural remedies to support the immune system during recovery.
Meet Jenn Schuppe, ND
Jenn Schuppe is a dedicated holistic naturopathic doctor with clinics in Roanoke, VA, and Boonsboro, MD. A graduate of Naturopathic Medical School at Sonoran University in Tempe, AZ, she combines her expertise with a passionate commitment to helping families navigate health challenges naturally.
For more information, or to book an appointment with Dr. Schuppe, visit milesnaturopathics.com.
To listen to her insights in detail, check out her conversation featured on WDBJ Here @ Home.
Final Thoughts
As cold and flu season approaches, empowering families with knowledge of natural preventative measures can make a profound difference in child health. By prioritizing outdoor play, supporting a nutrient-rich diet, ensuring ample sleep, moderating sugar intake, and encouraging physical activity, parents can play a vital role in helping their children stay healthy and resilient. With these strategies, families can enjoy a healthier, happier winter season together.
