Tuesday, 17 December 2013

Tips & Tricks>>How to raise healthy kids?


These days the most talked about topic of discussion among moms is how to raise healthy kids? The answer is very simple, build strong immunity system for healthy kids. We were having 3 day long discussion in my WatsApp group, where all the smart mommies shared their home-made SoS tips to fight common cold and other infection. 

In this article I will put down some home-made tips and tricks to build strong immunity and will also share my secret recipe for 'health drink' for kids. 

A strong immune system is very important for kids when it comes to preventing diseases, a weak immune system increases the chances of becoming ill with any type of infection, low immunity can detected if some of these signs are present.

Keep in mind that home remedies immune system are very useful for strengthen your health. Following are the most common diseases in infants/toddlers with low immune system.

-Chronic infections 
-Frequent colds and flu 
-Frequent cold sores or genital herpes
-Chronic digestive problem
-Low appetite
-having fever on/off

Here are the tips and trick for how to build strong immune system for kids. I have categorise it into three sections; 1) Immune boosting nutrients 2) Lifestyle factors 3) Other super foods

1) Immune boosting nutrients
a) Vitamin C -   Vitamin C helps strengthen the body’s resistance to pathogens. Vitamin C is also quickly depleted during illness, so it’s important to make sure kids continue to get enough of it if they do end up sick. There is vitamin C in most of the tropical fruits like guava, oranges, lemons and grapefruit. There is handful of vitamin C in vegies like bell peppers, papaya, strawberries and broccoli. Even for Iron to get absorbed in your body needs Vitamin C to function. Try making tasty and healthy fruti and vegetable juices, smoothies which are highly rich in vitamin C. 

Vitamin C may be the single most important nutrient for the immune system. It is essential for the formation of adrenal hormones and the production of lymphocytes. It also has direct effect on bacteria and viruses. Vitamin C acts as an immune enhancer by helping white blood cells perform at their peak and quickening the response time of the immune system. 

Try to include papaya, 
broccoli, bell, pepper, strawberries, broccoli, pineapple, kiwi fruit, oranges, cantaloupe, lemon, juice, cauliflower in your kid's daily diet. Here are few amazing  healthy yet tasty soup recipes to build strong immunity for your early toddler / older infants.

b) Vitamin A - Not only does vitamin A stimulate immune processes, it protects the lining of the gastrointestinal tract.  Vitamin A is an antioxidant that helps your body fight cancer cells and is essential in the formation of white blood cells. Vitamin A also increases the ability of antibodies to respond to invaders. Vitamin A is found in high levels in carrots, sweet potatoes, and leafy greens. A cup of kale will give you your daily requirement of vitamin A.

C)Carotenes  - Beta-carotene is found in carrots and other red, yellow, orange, and dark-green leafy vegetables. they are basically the protectors of the immune system. Carotenes strengthen white blood cell production, and numerous studies have shown that eating foods rich in beta-carotene helps the body fight off infection more easily.

d)Vitamin D -  The best way to get more vitamin D?  Let you kid spend 10-15 minutes per day in the sun! That's the reason that doctors insist on giving sunbath to newborns and infants atleast till age of 12-15 months. Also see to it that your little one is not directly to the harsh sun, only time between 7:30-8:00 am (India).  Other food sources for vitamin D include milk, almonds and eggs.  If you feel like your kids are not getting enough vitamin D, you may give them vitamin D suplements like drops or pwd form (I use to use, D-rise ) and one can also use cod-liver oil capsules. 

e)Zinc - Deficiency of Zinc is not something that you often hear about, isn't it? But lack of zinc can compromise white blood cell numbers and apparently the immune response.  A common sign of a lack of zinc is an impaired sense of taste and/or smell.  Try including mushrooms, spinach, almonds, sesame and pumpkin seeds in your daily diet.


2) Lifestyle factors

a)Sleep - A sound and peaceful sleeps leads to healthy life. Ensure that your little one gets appropriate amount of sleep as per his age and activity routine. 

Like infants should sleep around 18 hrs, toddlers should sleep around 10-12 hrs (not more as it restricts the other development), teenagers or grown up kids should sleep around 8-10 hrs a day. 

Improper sleep routine or lack sleep leads to reluctant behaviors towards meals and child becomes irritable and cries for no void reason. So raise a happy baby ensure he sleeps well for his healthy life.


b)Sugar - If there is one thing that will go a long way in helping your child avoid sickness this winter it is to cut way back on their sugar intake. I know some of you think I’m crazy over here and that this is an impossible task. Doctors keep emphasizing on to avoid sugar? Do you know why ? 

First, sugar intake causes tooth decay if dental /oral routine is not taken care of. And second, it lowers the immune system and delays the healing process in our body. So a big 'NO' to sugar coated candies or other confectionery. 

Instead of sugar you may use brown sugar, honey or jaggery. Brown sugar and jaggery is highly rich in Iron while honey has abundance nutrients value. Sugar not only gives sore throat or infection but also slower down your kids immunity functions.


c) Processed food - Junk food /preserved food/ processed food, all of them are having zero value for nutrients or other healthy supplements. 

They also have toxic materials like high amount salt, soda, gmo and other ingredients which gradually depletes your kid's immunity system. 

So a big shout from my side, 'NO PROCESSED FOOD'. If your kid love fast food like pasta, noodles here is the recipe of Home-made wheat pasta/noodles. 

3) Other Immunity boosters

a) Ginger and Garlic - Garlic has many amazing health properties, both preventative and healing.  From an immune system perspective, garlic is a surface immune stimulant – meaning that it helps  the body to resist those bugs.  Garlic also has antibiotic properties  - killing off bacteria, viruses and parasites.  Of course, most kids aren't going to just eat a clove of garlic on its own, So from now on wards you can add few chopped garlic cloves in to your meal and make the meal healthy and boost the immunity of your kid.

Ginger comes to the aid when we're sick in some powerful ways. Besides soothing a scratchy throat, it has chemicals called sesquiterpenes that target rhinoviruses - which are the most common family of cold viruses - as well as substances that help suppress coughing. Ginger is also a natural pain and fever reliever. Add few oinch of ginger powder +honey and make sure your kids have it twice a day during winter. It will help to keep cold and fever at bay. 

b) Mint and basil  

Tingling Mint offers soothing relief from cramping, bloating, constipation and diarrhea associated with irritable bowel syndrome. 

Menthol, the active ingredient in mint, relaxes muscles by blocking the flow of calcium, the chemical messenger that causes muscles to contract. 

You can prepare a Kada (the special recipe i mentioned in the beginning of this post) by adding few leaves of mint, ginger, pepper corns in boiling water and let your little one sip this solution and get quick relief from sorethroat, cough, nasal block.

Basil is cultivated for religious and medicinal purposes, and for its essential oil. Tulsi/Basil is the sacred 'Queen of Herbs' of India. It has been a principal herb in the ancient holistic healing system of Ayurveda for over 5000 years. Basil is known for its potential anti-viral, antioxidant and anti-cancer properties. Basil leaves can strengthen the stomach and induce sweating. The seeds can be used to rid the body of excess mucus. So next time you have tea for yourself, don't forget to prepare a hot beverage (the special recipe i mentioned in the beginning of this post) with milk, basil, honey and ginger (of course, no ta leaf for kiddo) and build strong strong immunity. You can also boil basil leaves with cardamom in about two quarts of water, then mixed with sugar and milk, brings down temperature. An extract of basil leaves in fresh water should be given every 2 to 3 hours; between doses you can give sips of cold water. This method is especially effective for reducing fevers in children.

b)Probiotics - Probiotics plays an important role in developing strong immune system. Also ensure that these good bacteria i.e probiotics are included in daily diet of your kids.   Probiotics can be found in fermented foods such as yoghurt, kefir, unpasturized sauerkraut or kimchi, organic miso or tempeh, and naturally fermented pickles.  

Adding a cup of curd/yogurt in your child’s regular diet, can serve him good amount of good bacteria.  These good bacteria is Lactobacillus reuteri which has been found to block the replication of viruses that invade the body when we get sick. Not all brands have that particular bacteria, so check labels and be sure to go organic. Include yummy smoothies, lassi, fruit lassi, buttermilk, raita in your little ones' diet.

c)Protien - All smart momz know that protein is one of the important ingredient in their kids meal. But am sure that rarely do they know why. Protein plays an important role in building a healthy immune system. 

Amino acids, which are the building blocks of protein, are also the building blocks of the immune system – they help create white blood cells and antibodies. 

Make sure your kids are getting lots of high-quality protein daily. Green leafy vegetables, dairy products, quinoa, beans, oats, avocado, almonds, soy bean, broccoli are commonly known high-protein foods.



d)Hygienic - Make sure you and you family members follow strict hygiene routine at home as well as while travelling out of station. The best thing you could do for child's hygiene is to inculcate a regular 'Hand-washing' habit in them. 

Hand washing does play an important role in avoiding sickness (and stopping the spread of germs), and kids should wash their hands often, especially during the cold and flu season. 

To encourage healthy life for kids we should -make sure that hygienic routine is followed strictly by everyone in house like keeping the bedspread clean, no towels or hand towel sharing, change tooth-brush every 3 months, sanitize visitors hands (for infants).

I hope my tips and tricks will help you all smart momz to maintain good health and strong immune system for you r little one.

Maintain high hygiene,  feed them fresh and raise healthy kids.

-XOXO
Nidhi @Moms' Space
Post a Comment