With the arrival of the cold season, strengthening our children's immune systems becomes a priority. At school and daycare, they are exposed to all kinds of viruses that put their health to the test. How can we protect them naturally?
In this article, I share with you 6 habits to strengthen the family's immune system, while discovering how the Béké-Bobo therapeutic bear can become a real ally for their well-being.
1. Healthy and balanced diet
A diet rich in vitamins (C, D), minerals (zinc, iron) and probiotics is essential to support children's immune systems.
Here is a list of champion foods that fall into these categories:
Vitamin C: Fruits and vegetables rich in vitamin C include citrus fruits (oranges, lemons, grapefruit), strawberries, peppers, kiwi, and broccoli.
Vitamin D: Oily fish such as salmon, mackerel and sardines are an excellent source of vitamin D. Eggs and dairy products fortified with vitamin D are also good sources.
Zinc: Pumpkin seeds, beef, and legumes like chickpeas are good foods rich in Zinc.
Iron: Legumes (lentils, beans), spinach and red meat provide plenty of iron. Iron from animal sources is better absorbed than iron from plant sources.
Probiotics: Fermented foods are probiotic powerhouses. Yogurt, kefir, unpasteurized sauerkraut, kimchi, and miso are some of the best sources!
Mom's tip:
Make mealtimes more fun with animal or heart-shaped cookie cutters, and get your kids involved in preparing their plates. They'll be more likely to eat healthy foods with pleasure!
2. Adequate hydration
Hydration is essential for the proper functioning of the immune system. Each child has specific water needs depending on their age, so it is important to ensure they drink enough throughout the day.
| Band | Total recommended water intake (per day) |
| Infants (aged 0 to 6 months) | 100 – 190 ml of breast milk per kg of body weight |
| Infants (6 to 12 months old) | 0.8 – 1.0 liters |
| Children (aged 1 to 2 years) | 1.1 – 1.2 liters |
| Children (aged 2 to 3 years) | 1.3 liters |
| Children (ages 4-8) | 1.6 liters |
| Boys (ages 9-13) | 2.1 liters |
| Girls (ages 9-13) | 1.9 liters |
| Adult males (over 14 years old) | 2.5 liters |
| Adult women (over 14 years old) | 2.0 liters |
Mom's tip:
Add pieces of fruit to the water to make it more appealing. You can also add marker lines or stickers to motivate your child to drink until the next step. Let your child choose their favorite bottle, and set an example by drinking water regularly yourself. A small gesture that makes a big difference!
3. Quality sleep
Sleep plays a crucial role in strengthening the immune system. During the night, the body regenerates and produces cells that help fight infections. A good night's sleep therefore helps keep your children in good shape, as well as better resisting viruses.
How Béké-Bobo can help:
The Béké-Bobo therapeutic bear is perfect for accompanying children in their bedtime routine. Thanks to its soothing heat in just 30 seconds in the microwave and its comforting weight, it helps children relax and sleep better.
Take advantage of this 30-second delay to have your child take deep breaths. Simply raise your arms when inhaling and lower them when exhaling. He will soon create his own routine by warming up his teddy bear and doing his breathing session.
4. Physical activity
Regular physical activity is a great way to boost children's immune systems. It stimulates blood circulation, promotes proper organ function, and helps the body better fight infections.
Suggestions for simple activities:
No need for a complex program: a walk, a bike ride or a few family ball games are enough to get children moving. Going outside to play also allows them to expose themselves to a key element in strengthening their immunity: the sun!
5. Reduce stress
Stress, even in children, can weaken their immune systems, making them more vulnerable to infections. That's because prolonged stress increases the production of cortisol, a hormone that can limit the body's ability to fight viruses.
How the therapeutic bear can help:
The Béké-Bobo bear is a valuable tool to help children manage their stress. Its comforting texture and soothing warmth can calm them in times of tension, providing a moment of comfort. To learn more about managing emotions and stress in children, see our article " Supporting your child in managing their emotions ".
6. Have good hygiene
Good hygiene is essential to protect children from infections. Regular hand washing, especially before meals and after playing outside, is a simple but effective way to limit the spread of germs.
Tips for parents:
Make hand washing part of their daily routine by showing them how to do it as soon as they enter the house. Always keep tissues available so they can easily blow their noses. Don't forget to wash toys and comforters regularly, as they can also carry germs.
Taking care of our children's immune systems involves small daily actions that, when added together, make all the difference. By promoting a balanced diet, good sleep, active playtime and establishing good hygiene habits, you help your children stay healthy all year long. Remember that each family has its own tips, and the important thing is to find what works for you!
6 Habits to Strengthen the Family's Immune System
