Your child’s digestion – the gut – has a major impact on his or her immune system, since 70 percent of the body’s immune cells reside in the gut. Given this, you need to nurture a healthy gut in order to support a strong immune system in your child. During the holidays, it’s all too easy to indulge your children when they want fast food or to stay up late, so make sure you have a few strategies under your sleeve to counter the effects of the holidays. Follow these tips to boost your child’s digestion and immunity over the holidays.

1. Healthy food and drink

Provide your children with plenty of unprocessed, whole food choices during the holidays so they’re less tempted to indulge or beg for processed junk foods. Fruit, vegetables, whole grains, seeds and nuts, poultry, fish, and meat should feature prominently. Vegetables, in particular,are excellent prebiotic foods that promote gut health. Chocolates, cakes, chips, and cookies should be served only occasionally. Offer filtered water instead of sugary drinks,which can encourage bad bacteria to multiply. Keep in mind artificial sweetenerscan also have a negative impact on gut flora.

2. Supplement with probiotics

Exposure to antibiotics and processed foods could upset the balance of gut flora in our bodies, so the best way to ensure your child’s healthy digestion and strong immune system is with supplementation.

A high quality probiotic product can ensure your child has the right balance of good bacteria in his or her gut. Whether it’s through a capsule or powder that you can mix in fruit juice (for picky little ones), supplementation is an easy and convenient way to nurture a healthy microbiome in your children.

3. Offer probiotic-rich foods

Include plenty of fermented foods like unsweetened yoghurt, kefir, and pickled vegetables (in brine) like kimchi. Natto, a fermented Japanese soybean dish, and kombucha, are also excellent options for adding more probiotics to your diet.

If your child loves these foods, it’ll be easier for you to include them in your meals whether it’s pickles on the side at dinnertime or some yoghurt topped with colourful berries for breakfast. However, not all children will enjoy pickled vegetables or pungent natto, so consider supplementing with a quality probiotic product as well. With a healthy gut microbiome, your child could enjoy better digestion and a stronger immune system, along with more efficient absorption of vital nutrients.

4. Incorporate immune-boosting foods

In addition to probiotic-rich foods, you’ll find it beneficial to incorporate immune-boosting foods like garlic, berries, and green leafy vegetables. Garlic has antiviral and antibacterial properties, as it contains sulphur and stimulates antibody production. Berries are a beloved food of kids, so offer them as a healthy snack or breakfast topping. Iron-rich green leafy vegetables might be harder to get kids to eat, so try blending them with fruit to make a nutritious smoothie.

5. Avoid overeating

In a world of supersized meals, it’s easy to encourage kids to overeat. Overeating can be taxing on the digestive system and come with long-term consequences like obesity. Some kids need extra guidance on eating the right sized portions, so check how much you’re serving your children and consider whether smaller portions are appropriate.

6. Reduce stress and anxiety

The excitement of holidays can lead to stress and anxiety even in children. A rise in the level of stress hormones such as cortisol and adrenaline is associated with a corresponding drop in immune system response. Make sure your child isn’t over-scheduled and give them plenty of time to rest, unwind, and just be themselves.

7. Adequate sleep

Holidays can disrupt your usual sleeping schedule, and for kids, this could impact health and immunity. Children might need as much as 10 to 14 hours of sleep. Keep rooms free of smartphones and devices if possible so your child can get a good quality sleep.

8. Let them play in the dirt

Don’t be too concerned about germs, and let your kids play in the dirt without worrying. Exposure to dirt and bacteria can be vital in helping them build a strong immune system, setting them up to fight off bacteria easily in the future. Good hygiene is important, but there’s no need to wipe down the adventure playground equipment with hand sanitisers before letting your kids play.

9. Avoid unnecessary antibiotics

A sick child might need antibiotics, but overuse can compromise your children’s good gut flora. Talk to your doctor and make sure you understand why antibiotics might be needed. Ask about appropriate alternatives if possible.

10. Get active

With exerciselinked to having more immune cells in the body, getting active with your kids is always a good idea. Venturing out for some indoor rock climbing, going on a hiking trip, or playing a game of tennis can make for enjoyable family activities while boosting immunity and stimulating your kids’ motor skills.

Your child’s gut flora and immune system are closely linked, so by supporting good digestion in your child, you’re boosting their immune system. In addition to supplementation, make sure your children are getting plenty of sleep, and ensure they stay physically active during the holidays.

Stay healthy this holiday season

CATALO is a supplier of premium health products, and we’re dedicated to the good health of you and your family. To find out more about how our quality products can support your children’s healthy development, contact us today.