At Pedipals care, we have a lot of wisdom to share when it comes to raising children well and keeping them healthy. We intend to go over topics in great detail in our upcoming podcast, The Well Child. 

You will notice, as you get to know us, our strategies and our visions, that there are certain recurring themes that come up . One of which is how to build the building blocks and foundation for good health.  This fall season presents us with many new challenges as well as old ones. Fall is typically the time that children return to school and start to pick up viruses and illness. With the pandemic, this reality is even more obvious. Sick children can definitely put a dampener on the day-to-day routine. 

It’s important to remember during this time of year that the severity of any infection can be influenced by the strength of one’s immune system. This is why everyone in a household will react differently to the exposure of an illness. Two people can catch the exact same virus but depending on their immune function, experience very different symptoms and illness length.  Therefore,   it is important to help your child stay as healthy as possible by practicing some vital techniques this winter. 

Here are some easy tips to keep in mind to keep your kids healthy this year: 

• Sleep

There is a reason doctors always ask about sleep at checkups. Sleep is very important for growth and development as well as for leading a healthy life. (For adults too!). Sleep is when a body restores and repairs itself. It is also crucial for battling illness. Make sure your children are getting enough sleep. People who are sleep deprived are without a doubt more prone to germs and viruses (amongst other things). It is recommended that school aged children receive 9 to 11 hours of sleep per night. We will have an entire podcast dedicated to the benefits of sleep in the near future!

• Diet

The old saying “you are what you eat” is true, especially when it comes to children. A poor diet leads to inflammation in the body which will stress out the immune system. This can lead to further illnesses. A healthy and balanced diet with plenty of fruits and vegetables is full of natural immune boosting vitamins. Try the 80:20 rule for healthy eating: 80 percent of the time, eat as best as you can and offer healthy nourishing meals to your children. Then, give your family flexibility approximately 20 percent of the time for guilty pleasures.  Offer your children well-balanced and healthy meals, avoid processed foods and try and after school snack consisting of fruits or vegetables.  Talk to your pediatrician to see if vitamins are recommended for your children.

• Get the flu shot

Immunizations teach your body’s immune system how to prepare for an invasion.  It is especially crucial to get your flu shot this year, in light of COVID-19. We have certainly seen plenty of children with COVID-19 this year (and with the flu, over the years). Children and babies are at high risk of serious flu related complications. A flu vaccine offers the best defense against contracting the flu and spreading it to others. Getting vaccinated reduces the risk of contracting the flu, but it also reduces doctor’s visits, missed work and school days, as well as flu-related hospitalizations and death in children.  

• Hand washing

Are you tired of this one yet?       

• Try to keep kids home when they’re sick

Balancing the work-life seesaw is challenging for many families, however, when your kids are sick, try your best to keep them home and give them plenty of rest, fluids and supportive care. Especially now. Giving your child a chance to rest and fight off minor illnesses not only minimizes the spread of disease in child-care settings, but it also increases the child’s chance for a quick recovery. If a child is sent back to school too soon, they increase their odds of catching a secondary infection which can also prolong their symptoms. Studies have shown this time and time again. 

• Exercise daily and limit screen time

Lack of physical activity is a major cause of illness. Children need time away from screens to thrive. Try to limit all screen time. Conversely, try to ensure they are getting 1 hour of physical activity daily, outside of school. Another positive benefit of exercise is that it is linked to better academic performance and improved mental health. Make it a family effort!

• Limit stress

Unfortunately, having mental stress can have a detrimental effect on the immune system. This is true for children too. When the body is under stress, immune function declines. During the school year, stay protective of your child’s stress level and schedule in order to keep them happy and healthy.  

This cold and flu season is unprecedented for our generation and will surely be another wave on this roller coaster we call life. By teaching children some important and healthy habits, the acquisition of infections can be kept at a minimum.

Your PediPals