3 Tips to Keep Your Child Healthy this Winter

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3 Tips to Keep Your Child Healthy this Winter.

It’s that time of the year again when viruses are all around us and children are prone to catching colds, coughs and vomiting bugs. It’s essential to help boost your child’s immune system to keep them strong and healthy during the winter.


The immune system is the body’s first line of defence. It helps fight off harmful germs before there’s any illness. When you are sick, your immune system becomes very active in fighting off germs that may have caused the illness. Here are our best tips to help boost your child’s immune system.

1) A healthy diet

Boosting your child’s immune system can be very simple. All it takes is adding more nutritious foods to their diet. Some of the best foods your child can eat are;

  • Berries– Berries are beneficial antioxidants and keep the immune system fighting. There is a variety of berries like blueberries, raspberries, cranberries, blackberries, strawberries, and cherries. They can be added to a smoothie or yogurt for fussy eaters who may need their food hidden.
  • Citrus fruits– Citrus fruits are essential for a strong immune system, and they are high in vitamin C. Fruits like oranges are a quick and easy way to get those essential vitamins in.
  • Green leafy vegetables– They are packed with essential vitamins and carotenoids that help to build a robust immune system.
  • Root vegetables– Root vegetables work specifically for the respiratory system. They can be carrots, beets, and sweet potatoes. You can add them to a soup, roast them in the oven, add them to stews or mash them.
  • Nuts and seeds– These are high in vitamin E which is known to help build immunity. Seeds like sunflower seeds, flax seeds, and pumpkin seeds are always a great addition to porridge. Nuts like cashews, almonds, walnuts, and peanuts are great for a snack.
  • Yogurt– The yogurt is full of probiotics (good bacteria) which help to prevent bad bacteria from colonizing the stomach.
  • Water– Drink plenty of water every day. A child needs about eight glasses of water each day to keep their body hydrated and healthy.

2) Sleep

Kids, like ourselves need their sleep to refresh and recharge their bodies. Children need 9-12 hours of sleep each night (the amount of sleep a child need varies by age and also from child to child). The key is to keep a healthy schedule. Limit the use of devices, go to sleep at a regular time each night, and create a sleeping environment that is dark, cool, and quiet, all these will help create a bedtime routine with healthy sleep.

3) Supplements

During the school year, particularly as we close in on the winter months, it can often be inevitable your child comes home with a cold or virus. Alongside a healthy and balanced diet we also encourage parents to keep some supplements in your medicine cupboard so you can quickly act on a cold or flu. Knowing what vitamins, supplements and probiotics to give your child can be daunting so speak to your local pharmacist or doctor to ensure you don’t over complicate things or spend a fortune on unnecessary items.

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