As a mom of 3 and a family doctor I wanted to give you my top recommendations on how to keep your kids healthy and illness free.
- PRIORITIZE SLEEP
Yes I know this is tricky when we have babies and very young children, but creating a consistent bedtime is so important. Even if your toddler still wakes up during the night, keeping a consistent bedtime routine will pay off in the long run. Sleep is when our children’s brain resets, helping learning and focus. Cells repair, growth occurs. Our immune system gets stronger so reducing the risk of infections.
- REAL NUTRITION
Focus on protein at each meal, healthy fats, fruit and veggies. Avoid processed foods as much as possible which I know can be tricky at times. Ultra processed foods are linked with obesity, poor concentration and diabetes. Eating well means your kids are getting all the vitamins and minerals they need for their bodies to develop and keep immunity strong.
- GIVE A VITAMIN D SUPPLEMENT DAILY
From birth all babies need Vitamin D3. Vitamin D3 helps our body to absorb calcium. It also plays a very important role in immunity. There are multiple studies linking low Vitamin D levels to increased infections. It is one of the first things I check as a family doctor if a parent complains that their child is tired or always unwell. 400IU is recommended from birth to 1. Toddlers aged 1+ need 600IU daily. We don’t get enough sunlight to produce Vitamin D - especially in winter months and we can’t get enough from foods so all healthcare professionals recommend a daily supplement. Parents don’t forget to take your daily Vitamin D too!
Kids Vitamin D Gummies - Low Sugar | Kids Vitamin Doctor – The Kids Vitamin Doctor
- EXERCISE
Regular activity improves bone and muscle strength, heart health and mental health. Kids who play sports or participate in activities are much less likely to become ill as key immune cells increase with exercise. White blood cells fight off infection and they are boosted with exercise. Exercise also improves sleep which in turn boosts immunity. Reduce screen time and get your kids moving!
- REDUCE SCREEN TIME
I know this is easier said than done with older kids especially. For younger kids TV is MUCH better than an iPad or phone. Screens further away are better for eyesight and also behaviour. There is a huge link between screen time and poor behaviour. Apps like Kids Youtube where kids can aimlessly flick between videos are so bad for their developing brains. If you are concerned about your kids behaviour or mental health, I thoroughly recommend removing screens as a first step to see if you notice any changes. Delay giving your child a phone for as long as possible and REALLY delay social media... we know social media is bad for our mental health as adults - it is even worse for teenagers. Don’t give in to pressure - you are the adult and in charge. They will thank you eventually.... Reduced screen time = better sleep = better mental health and overall wellness.
