Boosting the immune system in order to help avoid the flu just makes good sense.  We are constantly exposed to various viruses and bacteria in our environment, and often the deciding factor in who gets the flu (or cold, etc.) and who doesn’t comes down to the strength of the immune system.

Once the kids get back to school, the exposure to these germs increases drastically.  This is the perfect time to increase your child’s natural immune boosters to help them avoid illness.  And there are MANY ways to do this for you and your kids!

“Food is medicine, and it can either be GOOD medicine or BAD medicine!” 

Diet
Food really is medicine and, depending on what you eat, it can either be GOOD medicine or BAD medicine!  Building your child up with the good stuff is always a good idea, but it’s especially important during cold and flu season.

GOOD medicine:

• Leafy green vegetables (smoothies are a great way to deliver these to kids!)
• High quality proteins & high quality fats with each meal
• 3-4 servings of fruit per day, 4 or more servings of vegetables per day
• Berries have excellent antioxidant properties!
• Add healing spices to soups and main dishes (garlic, onions, ginger, oregano, turmeric) 
• WATER – so important to stay hydrated!
• Herbal teas (ginger, turmeric, echinacea, etc.)

BAD medicine:

• Refined sugars
• Soda
• Processed foods
• Dairy (if it causes excess congestion / phlegm in your child)
  Note: some people actually thrive on dairy but it does increase mucus production for others
• Gluten (for those with sensitivities)
• Low quality meats (look for organic and grass fed whenever possible)
• Pesticide-laden produce (See the EWG guide to the dirty dozen) 

Vitamins & Minerals

A daily multivitamin is a great way to get the necessary vitamins and minerals that we often don’t get from our diets.  Most functional medicine doctors agree that some of the most important supplements we need to boost our immunity include Vitamin D3, Zinc, and Vitamin C.

“Some of the most important supplements we need to boost our immunity include Vitamin D3, Zinc, and Vitamin C.”

The multivitamin we use in my household is a liquid vitamin supplement made by MaryRuth Organics.  It definitely isn’t cheap, but it has incredible ingredients and is extremely absorbable by the body since it’s in liquid form.  This is especially important for people with a compromised gut who have impaired digestion and absorption.  MaryRuth also carries a liquid mineral supplement with important trace minerals which are also critical for a healthy immune system.  My kids and I take the liquid vitamin in the mornings and the liquid mineral before bedtime.  

For an added immune boost when the flu or other illness are going around, we increase the intake of Vitamin D3, Zinc, and Vitamin C through additional supplementation beyond the daily vitamin.  Check the label on your multivitamin to determine how much supplementation (if any) is necessary.  

Dr. Aviva Romm is a well known functional medicine doctor and herbalist and she recommends the following dosages on her website:

ZINC

• 6 months to 3 years old 2-3 mg per day
• 4-8 years old 5 mg per day
• 9-13 years 8-10 mg per day
• 14-18 years 10-15 mg per day

Vitamin-C

• 250-500 milligrams 3x per day (with meals)

Vitamin D-3

• Babies up to age 1 year old, 400 units per day
• 1-5 years old, 500-1000 units per day
• 5-10 years old, 1000 units per day
• Over 10 years old, 1000-2000 units per day

Herbs and Plant Medicine

The plant kingdom has been a rich source of medicine for thousands of years.  Natural herbal teas and extracts can provide an incredible boost to the immune system and many have antiviral and antibacterial properties.  Look for formulas that contain immune-enhancing herbs such as astragalus, echinacea, elderberry, goldenseal, and green tea extract.  A favorite in my house is this elderberry extract which also contains echinacea, zinc, propolis, & Vitamin-C. 

“Mushroom extracts and cooking with medicinal mushrooms (i.e. shitakes) are also
a great way to support the immune system.”

Mushroom extracts and cooking with medicinal mushrooms (i.e. shitakes) are also a great way to support the immune system.  At home we use this 17-mushroom blend for immune support.  I get it in liquid dropper form and put it in a small cup of water for the kids to drink.  Easy peasy!  

I also like to add chaga mushroom extract powder to teas and smoothies.  Read more about chaga and get a fun recipe for a Chaga Latte!

Daily Saline Flush

During cold and flu season, flushing the sinuses regularly with a mild salt water solution helps protect your child from microbes by keeping the mucus membranes moist and rinsing out thick or dried mucus.  This can be done with a neti pot or with a plastic bottle filled with a store-bought nasal saline solution.  

“Flushing the sinuses regularly with a mild salt water solution helps
protect your child from microbes.”

With young children it may be helpful to get them used to this procedure with a saline spray before moving to the full nasal rinse.  The nasal spray is helpful to keep the membranes moist but is usually not sufficient for significant nasal congestion or discharge.  You can read detailed steps about performing the full rinse here.

Get Good Sleep

With the tendency to over-schedule our kids in after-school activities, it can be hard to get to bed on time each night.  Sleep is absolutely critical for our health, as it’s during sleep that our bodies go into detox and repair mode.  

Preparing healthy meals over the weekend that can quickly be heated up on busy weekday evenings can help everyone get to bed on time while still having a nutritious dinner.  Diffusing essential oils for relaxation (lavender!!) in the evening is also a good way to begin winding down for bed.  

In my house, we often do “quiet cozy time” in the evenings where we turn off most lights in the house and talk in quieter voices as we prepare for bedtime.  We also smudge ourselves with sage to remove negative energies picked up during the day and to help prepare for peaceful sleep.

“An ounce of prevention is worth a pound of cure.”

As Benjamin Franklin stated, “an ounce of prevention is worth a pound of cure.”  May you and yours be healthy and immune boosted this cold and flu season!  

What are your favorite natural immune boosting tips?

Please leave a comment below and share your experience!