HEALTHY FAMILY
How to Support Your Family’s Immune
System This Cold and Flu Season
W Eating well
Keep your body functioning optimally with the
following healthy eating tips.

Probiotics A healthy gut microbiome is crucial for a
strong immune system, something that foods
with probiotics—live, beneficial bacteria—
can support.

“Fermented foods can add probiotics, which
take up space in our digestive systems so the
‘bad bugs’ don’t have much room to grow,”
says Isabel Maples, a Washington, D.C.–based
national spokesperson for the Academy of
Nutrition and Dietetics.

Probiotics can help after symptoms arise.

“At the first sign of stomach upset such as
diarrhea or constipation, I recommend a high-
quality probiotic that has several strains of
healthy gut bacteria,” says Jana Burton, CEO
and founder of Healthy Home Pediatrics, a
house call and telemedicine practice providing
primary care and lactation services to children
and young adults in the District of Columbia,
Maryland and Virginia. “I recommend getting
probiotics through food sources such as breast
milk for infants and yogurt for older children.”
with marinades or dips like brown sugar or a
mustard sauce.

“Start with some flavors that your child
likes,” Maples says.

Snacks “Use snacks as a time to get in more of the
foods Americans don’t eat enough of, like
fruits and veggies, dairy foods and whole
grains,” Maples says. “Twenty-five percent of
our calories come from snacks, so let them
count, nutrition wise, too.”
Managing stress
This year has been particularly hard for families
adjusting to returning to work and school
and dealing with the effects of the COVID-19
pandemic. Immune systems can weaken from
stress, so it’s important that parents get help
and pair berries and melons with other foods when they can.

“Make sure to support each other and seek
such as yogurt or cereal.

“Add a variety of fruits to get the ‘rainbow.’ help when needed,” Burton says. “I encourage
Different colored fruits and vegetables families to get help with child care, laundry and
add different vitamins, minerals and cooking when they can.”
phytonutrients,” Maples says.

Vegetables To make vegetables more appealing to children,
Maples recommends winter squash and sweet
potatoes for their natural sweetness.

You can also serve vegetables with tasty
dips. “Add a yogurt- or cheese-based dip with
broccoli,” Maples says.

Proteins Proteins can help support the immune system.

Many foods are packed with protein including:
• Dairy: milk, cheese and yogurt.

• Meats: beef, pork and lamb.

• Poultry: turkey and chicken.

• Fish: shellfish and fish.

• Nuts and seeds.

• Beans, peas and lentils.

• Tofu and soy beverages.

Maples also recommends salmon as a good
source of omega-3 fatty acids “that support
Fruits While kids tend to like fruit, they often won’t our immune system and help little brains
naturally ask for it. Maples recommends work better.”
Kids might enjoy salmon grilled or broiled
having kids help select new fruits at the store
26 Washington FAMILY DECEMBER 2021
Spending time outside
Families can find fun outlets for stress to
participate in together while also getting
fresh air.

“Consider physical activity as a way to
manage stress,” Maples says. “Get the kids out
to play, and you go with them too to the park,
for a hike, for a walk around the block, for a
bike ride, snow tubing, etc.”
A final word on COVID-19 …
Taking these small steps to further strengthen
your immune systems will help ensure that
your family’s year will not be more disrupted
than it already has been. If you or your child
has developed symptoms that resemble
COVID, you will likely have to stay home from
activities and get tested more often.

“I have been doing countless COVID tests on
children and their parents because our leading
guidelines say that if you have a new cough or
sore throat, it’s best to test,” Burton says.

Stay healthy and let’s get through this cold
and flu season together. n
CATLANE/ISTOCK /GETTY IMAGES PLUS
hile you continue to take
precautions to keep your kids safe
from COVID-19, you also should
know that we’re in the midst of cold and flu
season. Parents and kids can take simple,
everyday steps to support their immune
systems at this time of year.

The most effective way to strengthen
immunity is by getting the flu vaccine. But
maintaining a healthy lifestyle through eating
nutritious foods, exercising consistently and
getting enough sleep will also boost your
ability to fight off infection. Integrate the
following healthy choices into your family’s
routine to ensure you all are prepared for the
rest of winter.

BY ELEANOR LINAFELT