You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system â your internal defenses against infection â in tip-top shape.
If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.
But how much exercise is effective? Do too little or too much, and it wonât have the best effect on your immune system.
Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.
Q: How does breaking a sweat boost immunity?
A:Â If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.
Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.
Q: How much exercise do you need?
A:Â Fortunately, you donât have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.
Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.
Q: What types of exercise are most helpful?
A:Â Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.
Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.
Q: Can too much exercise set your immune system back?
A:Â Yes, though, the level to which it can slow your system down is still up for debate.
Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and youâre more likely to develop a respiratory infection.
This problem usually affects elite athletes, such as marathon runners, most.
On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.
Q: Can exercise make an illness worse?
A:Â Yes, it can. This is a complex issue, but I like to tell my patients to do a âneck check.â If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.
If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.
If youâre up for a breakfast change for your little one, try this no-fail Purple Porridge by cookbook author and child food expert @annabelkarmel. Itâs an easy four step recipe. đŠâđł
Packed with nutritious oats for iron and zinc to strengthen the immune system, and sweet blueberries rich in vitamin C and antioxidants to support brain development. Itâs a tasty and wholesome start to their day! đđśđťđŤÂ #motherandbaby
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
1. For newborns, consider breastfeeding
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
2. Promote regular hand washing
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
4. Make sleep a priority
To maximize immunity, children must get enough sleep.
Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
Children between the ages of 1 and 2 need between 11 and 14 hours.
Kids between the ages of 3 and 5 should get from10 to 13 hours.
Children ages 6 to 12 should get between 9 and 12 hours.
Teens between the ages of 13 to 18 need 8 to 10 hours.
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
5. Encourage a healthy diet
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
You canât avoid all illness, but some kids need extra protection
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
Who doesnât want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections? Sadly, too many of us donât eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You canât just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system. âA truly healthy immune system depends on a balanced healthy diet over time,â says registered dietitian Maxine Smith. âItâs like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.â With some exceptions, itâs best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:
1. Vitamin C Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? Itâs true! Smith recommends the following: Spinach. Kale. Bell peppers. Brussels sprouts. Strawberries. Papaya. Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements
2. Vitamin E Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin â part of nearly 200 biochemical reactions in your body â is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as: Almonds. Peanuts/peanut butter. Sunflower seeds. Oils such as sunflower, safflower, and soybean oil. Hazelnuts.
3. Vitamin A#
Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful: Carrots. Sweet potatoes. Pumpkin. Butternut squash. Cantaloupe. Dark green leafy vegetables.
4. Vitamin D Known as the sunshine vitamin, itâs one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include: Salmon. Mackerel. Tuna. Sardines. Vitamin D fortified like milk, orange juice and cereals. In general, itâs best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement.
5. Folate/folic acid Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first). Enriched pasta. Enriched bread. Enriched rice.
6. Iron Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in: Red meat (limit to smaller amounts and less often). Chicken. Turkey. Canned sardines. Oysters. Clams. Mussels. Canned light tuna. If youâre a vegetarian, have no fear. You can still find iron in: Beans. Broccoli. Kale. Iron-fortified cereals.
7. Selenium Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in: Seafood (tuna, halibut, sardines). Meat and liver. Poultry. Cottage cheese.
8. Zinc Zinc is needed for the production of new immune system cells. Itâs found primarily in animal foods but can be also found in some vegetarian food like. Oysters. Crab. Lean meats and poultry. Baked beans. Yogurt. Chickpeas. Choose frozen when you canât get fresh Depending on where you live and what time of year it is, you canât always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system. âManufacturers freeze frozen fruits and veggies at âpeakâ ripeness, which means theyâll pack a similar nutritional value as their fresh counterparts,â she says. âJust choose plain frozen foods rather than those with added sugars or sodium.ââ Facebook Twitter
You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system â your internal defenses against infection â in tip-top shape.
If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.
But how much exercise is effective? Do too little or too much, and it wonât have the best effect on your immune system.
Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.
Q: How does breaking a sweat boost immunity?
A:Â If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.
Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.
Q: How much exercise do you need?
A:Â Fortunately, you donât have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.
Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.
Q: What types of exercise are most helpful?
A:Â Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.
Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.
Q: Can too much exercise set your immune system back?
A:Â Yes, though, the level to which it can slow your system down is still up for debate.
Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and youâre more likely to develop a respiratory infection.
This problem usually affects elite athletes, such as marathon runners, most.
On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.
Q: Can exercise make an illness worse?
A:Â Yes, it can. This is a complex issue, but I like to tell my patients to do a âneck check.â If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.
If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
1. For newborns, consider breastfeeding
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
2. Promote regular hand washing
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
4. Make sleep a priority
To maximize immunity, children must get enough sleep.
Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
Children between the ages of 1 and 2 need between 11 and 14 hours.
Kids between the ages of 3 and 5 should get from10 to 13 hours.
Children ages 6 to 12 should get between 9 and 12 hours.
Teens between the ages of 13 to 18 need 8 to 10 hours.
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
5. Encourage a healthy diet
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
You canât avoid all illness, but some kids need extra protection
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
Who doesnât want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections? Sadly, too many of us donât eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You canât just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system. âA truly healthy immune system depends on a balanced healthy diet over time,â says registered dietitian Maxine Smith. âItâs like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.â With some exceptions, itâs best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:
1. Vitamin C Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? Itâs true! Smith recommends the following: Spinach. Kale. Bell peppers. Brussels sprouts. Strawberries. Papaya. Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements
2. Vitamin E Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin â part of nearly 200 biochemical reactions in your body â is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as: Almonds. Peanuts/peanut butter. Sunflower seeds. Oils such as sunflower, safflower, and soybean oil. Hazelnuts.
3. Vitamin A#
Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful: Carrots. Sweet potatoes. Pumpkin. Butternut squash. Cantaloupe. Dark green leafy vegetables.
4. Vitamin D Known as the sunshine vitamin, itâs one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:  Salmon. Mackerel. Tuna. Sardines. Vitamin D fortified like milk, orange juice and cereals. In general, itâs best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement.Â
5. Folate/folic acid Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first). Enriched pasta. Enriched bread. Enriched rice.
6. Iron Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in: Red meat (limit to smaller amounts and less often). Chicken. Turkey. Canned sardines. Oysters. Clams. Mussels. Canned light tuna. If youâre a vegetarian, have no fear. You can still find iron in: Beans. Broccoli. Kale. Iron-fortified cereals.
7. Selenium Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in: Seafood (tuna, halibut, sardines). Meat and liver. Poultry. Cottage cheese.
8. Zinc Zinc is needed for the production of new immune system cells. Itâs found primarily in animal foods but can be also found in some vegetarian food like.  Oysters. Crab. Lean meats and poultry. Baked beans. Yogurt. Chickpeas. Choose frozen when you canât get fresh Depending on where you live and what time of year it is, you canât always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system. âManufacturers freeze frozen fruits and veggies at âpeakâ ripeness, which means theyâll pack a similar nutritional value as their fresh counterparts,â she says. âJust choose plain frozen foods rather than those with added sugars or sodium.ââ Facebook Twitter
If youâre up for a breakfast change for your little one, try this no-fail Purple Porridge by cookbook author and child food expert @annabelkarmel. Itâs an easy four step recipe. đŠâđł
Packed with nutritious oats for iron and zinc to strengthen the immune system, and sweet blueberries rich in vitamin C and antioxidants to support brain development. Itâs a tasty and wholesome start to their day! đđśđťđŤÂ #motherandbaby
Strawberries are an iconic summer fruit â delicious in lemonade, on shortcakes or just straight out of the basket. And it turns out they may be the sweetest way to stay healthy, too. Registered dietitian Bailey Flora, MS, RDN, LD, explains the benefits of strawberries and what nutrients they contain that make strawberries so good for you.
Why are strawberries good for you?
âStrawberries give you a lot of nutritional value for very few calories,â says Flora. âTheyâre tasty but naturally low in sugar. Thatâs a combination thatâs hard to beat.â
For starters, strawberries are loaded with vitamin C. Eight medium strawberries contain 160% of your daily recommended amount â the amount that the U.S. Food and Drug Administration (FDA) recommends you eat every day. Thatâs more vitamin C than you get from an orange, the fruit famous for its vitamin C.
Strawberries are also packed with antioxidants, which protect cells from damage. The primary antioxidant in strawberries is anthocyanin, which gives the fruit its color. The amount of anthocyanin in strawberries increases as the fruit ripens. So, the redder the berry, the more antioxidants it contains.
Strawberries also have fiber and several other important vitamins and minerals, including manganese, potassium and folic acid. And strawberries have less natural sugar than other popular fruits such as apples and bananas.
Health benefits of strawberries
Strawberries are a nutrient-rich snack that can:
1. Boosts brain power
As your brain ages, it can lose some of its mental sharpness. But according to research, eating strawberries protects your brainâs processing powers as you get older.
The Nursesâ Health Study measured brain function in more than 16,000 participants over six years. It found that people who ate the most blueberries and strawberries had less cognitive decline â their thinking and processing abilities didnât weaken as much. They had the brain power of someone up to two and a half years younger.
Researchers believe the protective effects are due to the antioxidants that safeguard cells. Some of the antioxidants in strawberries also reduce systemic inflammation, when your body is in a state of constant inflammation (swelling and irritation). Systemic inflammation is a key factor in the development of Alzheimerâs disease.
2. Strengthens your immune system
Strawberries are a great source of vitamin C (ascorbic acid), which you need to get from food, as your body canât produce it. In rare cases, people who donât get enough of this crucial vitamin develop scurvy, a disease that causes bleeding, bruising and anemia.
Vitamin C plays an important role in wound healing. And it may prevent and treat respiratory and systemic infections too. Research shows that vitamin C increases the production of:
T-cells, which remove infected and cancerous cells.
B-cells, which create antibodies so your body can better defend against germs in the future.
Vitamin C is also anti-inflammatory, lowering your stress response triggered by illness or just your busy life. To ward off germs, researchers suggest getting 100 to 200 milligrams (mg) of vitamin C a day â and more when youâre sick. As eating eight medium strawberries gives you 160 mg, it takes just a handful of berries to help keep your immune system in good shape.
âThere isnât enough evidence to say whether vitamin C can prevent colds and the flu,â says Flora. âAnd it can be more beneficial to choose vitamin-C-rich foods like strawberries over vitamin C supplements, as you get additional health benefits. With strawberries, that includes fiber and other phytonutrients and vitamins that cannot be replicated in a vitamin supplement.â
3. Protects heart health
Flora says that popping a few strawberries in your mouth isnât just a way to stave off hunger â itâs also a heart-healthy food choice. Research shows that strawberries can help prevent several conditions that can lead to heart disease and stroke, as well as diabetes, which increases the likelihood of heart disease. Eating more strawberries can help you:
Lower cholesterol
In one small study, participants consumed two drinks a day, each made with 25 milligrams of freeze-dried strawberry powder blended with water. Thatâs about the same as eating 3.5 cups of fresh strawberries a day. After a month, the participantsâ total cholesterol was 5% lower.
The cholesterol-lowering results of that study were echoed in another study that gave participants the same amount of freeze-dried strawberry powder. But this time, they consumed the drink for two months. Researchers compared the results to a group that just drank more water. Those who sipped the strawberry drink saw their cholesterol decrease by 10%.
Decrease triglycerides
Triglycerides are fats found in your blood. Having high triglycerides increases your risk of heart disease. And when triglycerides break down, they leave byproducts that trigger inflammation, attracting sticky deposits to blood-vessel walls. That material can clog your arteries (atherosclerosis), explains Flora.
But eating a pound of strawberries a day may reduce triglycerides by 20%. Thatâs the result of one study, which also found that strawberries reduced total cholesterol by 8%.
4. Reduces inflammation
Widespread internal inflammation contributes to multiple diseases, including heart disease. Lifestyle factors like a poor diet, low physical activity and smoking can lead to inflammation.
Eating more strawberries is a step in the right direction to boost your heart health, says Flora. Thatâs because the most prevalent antioxidants in strawberries are anthocyanins, known for their anti-inflammatory effects.
5. Helps manage blood sugar
Too much glucose (sugar in your blood) is a risk factor for Type 2 diabetes, making you more likely to develop heart disease, too. If youâre watching your blood sugar levels, strawberries are a good way to satisfy your sweet tooth.
In a Finnish study, people who ate strawberries with a piece of white bread released 26% less insulin compared with eating bread with a cucumber. Participants also ate the bread with other berries, including raspberries and cranberries. Only strawberries weakened the post-meal blood sugar spike.
Strawberries are a great addition to a healthy diet, especially when you eat them on their own â Flora advises laying off the calorie-laden whipped cream, cake or ice cream. (Sorry!) Theyâre delicious, full of good-for-you nutrients and low in sugar. Try this strawberry smoothie. (Surprise â itâs green!) And for a strawberry treat thatâs not too sweet, make these strawberry pretzel squares at your next get-together.FACEBOOKTWITTER
We all want to protect our kids whether it be from falls, bumps and bruises â or avoidable infections and diseases. To help your child avoid illness, itâs important to encourage good habits and take steps to boost their immune system from an early age.
âMost of what makes a childâs immune system strong is common sense,â says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, youâll stack the deck in your childâs favor for a healthier life.
1. For newborns, consider breastfeeding
While itâs a very personal decision (that isnât always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
2. Promote regular hand washing
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
âGet the flu shot for your child yearly, as well,â Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, itâs important to seek advice from your childâs healthcare provider about any needed vaccinations.
4. Make sleep a priority
To maximize immunity, children must get enough sleep.
Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
Children between the ages of 1 and 2 need between 11 and 14 hours.
Kids between the ages of 3 and 5 should get from10 to 13 hours.
Children ages 6 to 12 should get between 9 and 12 hours.
Teens between the ages of 13 to 18 need 8 to 10 hours.
Not getting enough sleep limits the bodyâs ability to produce proteins called cytokines that help fight infection and reduce inflammation.
5. Encourage a healthy diet
A healthy diet is also important for your childâs immune system.
Dr. Lioudis recommends encouraging your child to âeat the rainbowâ when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins â such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
You canât avoid all illness, but some kids need extra protection
âEven if you follow these tips, your child might still get between seven and 11 colds each year,â says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common âremediesâ arenât effective in boosting immunity. For example, thereâs no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
âThereâs generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but itâs something that we must determine on a case-by-case basis.
