September finds children heading off to school loaded up with sharpened new pencils, clean notebooks, shiny new shoes, suntans and stories of another summer coming to a close. They’ll return home with scuffed shoes, broken pencils, tales of their new classmates and perhaps a new germ or two.
The calendar says it’s still summer, but we know better: the smell of the morning mists, the chill after the sun goes down, the yearning for hot soup and big sweaters all tell us that the tendrils of autumn are stealing their way into the present. Gradually people are beginning to adopt the routines of fall, returning to school, renewing extra-curricular activities, until bam — ‘round about the third week in September, someone in the house/office will wake up with a sniffle, sore throat, or both.
An entire roomful of people can be exposed to the same cough or sneeze and only some will become ill. If you have been supporting your immune system, you will have a much better chance of staying healthy and resisting the cold or flu that’s about to sweep through the classroom, or at least of reducing the severity and duration of the symptoms. This will give you more time for enjoying brisk walks, kicking leaves and picking pumpkins.
A Daily Rhythm
When children return to school, they have to adjust to changes in their daily rhythm, i.e., eating, sleeping, activity and exercise levels, alongside changes in the weather. I prefer the word rhythm to routine. Routine sounds mundane, something we should do, but not take any pleasure in. Rhythm sounds lyrical and flowing. All life follows rhythms, cycles of contraction and expansion. Breathing is our most basic experience of this flow.
Children feel a safety, a sense of security, a greater confidence in a predictable rhythm. When there is a rhythm to our days, we know what to expect; one activity flows into the next, and we are careful not to over-schedule. When we are in balance, we allow for periods of physical activity, mental activity (concentration), and waking rest.
It is when we experience a consistent rhythm that we develop the flexibility to accommodate unexpected changes with grace. In much the same way that the fence around your yard defines and protects the space in which your children play, the rhythm of their days defines and protects kids’ expectations and energy levels. When school starts, they shift from summer to autumn schedules, and their play, food and sleep rhythms need to be adjusted also.
These changes put stress on their immune systems, making them more vulnerable to colds, flu and digestive upsets. There are guidelines we can follow as parents to strengthen a child’s immune system, and support their transition to a new season of activity.
Sleep, Sleep, Sleep
Children up to twelve years old generally need 10-11 hours of sleep every night. And their sleep needs don’t diminish in the teenage years; they’ll just tend to start later at night and catch up on the weekend. But I have it on good authority (my Nana) that the hours before midnight count twice as much as the hours after midnight toward healthy sleep, so continue encouraging them to “go to bed early.”
Exercise
Now that children are back to sitting down much of the day, physical activity is especially important in helping them burn off steam, oxygenate the blood, and benefit from the toxin-releasing effect of sweating. Exercising in fresh air is particularly beneficial as it clears the body of stale, re-circulated air from indoors, and gives one a sense of freedom one can’t experience within four walls.
Water
Drinking 6-8 8oz glasses (for school age children) and 9-11 8oz glasses of water a day (for adolescents) is important to every bodily function. Water flushes our skin and organs, cleansing us of toxins and absorbing water-soluble vitamins such as B-complex and vitamin C. Soups and herbal teas can be substituted, but avoid sugar, sodas and caffeine as these compromise the production of white blood cells.
Healthy Foods
While supplements can be a valuable part of maintaining health, the best source of vitamins, minerals, and dietary fiber for our bodies continues to be fresh, whole foods. Making healthy snacks available will encourage children to respect and take care of their bodies. Snacks of whole foods, protein and vegetables give them food to grow on and help them avoid the sugar rollercoaster. (See resources below or check future columns for suggestions.)
Downtime
Creative downtime (reading, writing, drawing, knitting or other quiet handcrafts) can soothe an over-stimulated body, and allow children to explore and express less obvious aspects of themselves. Waking rest (time spent in prayer, dreaming, meditating, doing ‘nothing’) provides balance to the mental and physical activities that fill the bulk of our days. In a culture that values high productivity and sometimes frenzied scheduling, downtime may seem like a luxury, an option we can skip if things ‘get too busy.’ It is, however, just at these times that quiet creative time and rest are most important to our health and well-being.
Herbs
Echinacea is the most well known herb in America today. It is documented in over 400 studies to stimulate the immune system in a positive way. It helps to ward off illness, and when an individual is sick, reduces the severity and duration of symptoms. For prevention, children (and adults) can have one dose twice weekly during periods of peak exposure to colds and flu (most often at the change of seasons). It is preferable to use a liquid form (more easily absorbed) and, for children, a vegetable glycerin formula rather than an alcohol tincture (“Herbs for Kids” is a reliable brand).
Vitamins and Minerals
Vitamin C is the most important vitamin for the immune system. Because it is water soluble, and the body cannot manufacture its own vitamin C, we must eat foods rich in vitamin C and/or supplement. Vitamin C is found in kiwi fruit, strawberries, sweet potatoes, sweet peppers, broccoli, tomatoes and asparagus. As a supplement during cold season, you can give your child 200 – 500 mg per day, depending on his/her tolerance for it. If they experience diarrhea when taking large amounts of vitamin C, reduce the dosage and see if this helps. Never ignore diarrhea, as it could indicate something more serious. The benefits of vitamin C are enhanced by zinc, which is found in seafood, oatmeal, nuts, carrots and sunflower seeds. Zinc can also be given in lozenge form — one tablet daily, twice a week as a preventive measure — to benefit the immune system. Excessive amounts of zinc can cause nausea and vomiting. Pay attention to labels and recommended dosages for age and body weight.
Acidophilus
Lactobacillus acidophilus and bifidus are live, active cultures that restore the healthy flora naturally present in the intestines. These flora are part of our immune system, maintaining a delicate balance in the digestion. They are destroyed by antibiotics, and can be thrown out of balance when one’s diet is high in sugars and fatty, fried foods. Acidophilus supplements come in capsule or powder form and can be taken one capsule daily to help maintain healthy digestion.
Hugs
Hugs and affection may be the most potent immune system booster of all. Being held by someone we love improves our self-esteem and confidence and releases endorphins in the body that help us to resist infection. Many children wiggle away from overt displays of affection, but most will sit down close to hear you read aloud. In the Seattle school district a few years ago, a program was developed called D.E.A.R. – Drop Everything And Read. When someone is yelling, the phone is ringing, the dog just tracked mud into the kitchen, and the baby spit up, that may be just the time to pull everyone close and read a picture book, or a chapter from a book you read aloud. Even if your children are able to read to themselves, don’t underestimate the value of a book you reserve for read-aloud times. Drop everything and read, or drop everything and hug.
General Wellness
Supplements, foods, herbs, hugs, all can contribute to wellness. Incorporate them into the rhythm of your days as you feel comfortable doing so. The immune system is complex, influenced by diet, exercise and other lifestyle choices, as well as family history. We visited my husband’s grandmother in April – she had her 100th birthday while we were there. Some of the extended family didn’t understand the food choices we were making, saying, “Look what Grandma eats, and she has lived to be 100!” And, while it is certain that her food choices worked for her, they might not be enough for children growing up in our world – one of increasing pollution and exposure to toxins beyond our control. We do have control over how we support our bodies: whole foods, rest, creative time, water, exercise, maintaining rhythm and balance. We have to trust the wisdom of our bodies to do the rest.
(The information presented here is for support and reference purposes, and is not intended as medical advice. If you have questions concerning the appropriateness of a specific suggestion for you, please contact your health care professional.)
Additional Resources
Raising Your Spirited Child by Mary Sheedy Kurcinka
This book is valuable reading for every parent! The positive approach here challenges the reader to re-evaluate labels and the environments that will help children feel successful, including bedtime, meals and adapting to change. The author talks about routines (rhythms) and how important they are to children.
How Your Immune System Works by Marshall Brain
This is an article written for the website How Stuff Works. It is comprehensive and accessible to read. Find it at http://www.howstuffworks.com/immune-system.htm
The Healing Power of Echinacea, Goldenseal and Other Immune System Herbs by Paul Bergner
More than just an analysis of these two herbs, it contains an excellent discussion on the immune system and how to support it.
Foods for the Whole Family by Cynthia Lair
This book is a wonderful resource for those wanting to make the transition to using more whole foods, as well as those looking for variety from a new cookbook.
Products
Prayers for Little Children
St. Peter's: A Guided Visit To The Vatican Basilica
Book: “A Change of Heart” by Marcus Grodi
Discussion Forum
How do you adjust to the change of
seasons?
