This is how you and your children get through the winter healthy

Winter invites you to go sledding outside, have snowball fights and cozy up inside with a hot chocolate. For many children, the winter months are a real highlight – there is so much to discover! However, this is not possible if the little ones suffer from unpleasant flu infections and colds. It is therefore all the more important to strengthen the immune system in the dark season and to ensure adequate health protection. The following is about what you can do to get through the winter as healthy and fit as possible.

Healthy and vitamin-rich nutrition

Most of the cells that are responsible for the immune system are located in the intestine. That is why it is now particularly important to pay attention to an intestinal-friendly diet. That means: as little unprocessed food as possible, little sugar and mostly fresh, plant-based meals. In order to strengthen the immune system, it is also important to consume enough vitamin C. This is found in high concentrations in citrus fruits such as lemons, oranges, grapefruit or kiwis, which you can use to make delicious fruit salads or smoothies. Children should also drink enough during the cold season. In winter we are often less thirsty. However, the cold air outside and the dry heating air inside draw additional fluid from the body, which has to be replenished. Dry mucous membranes also mean that viruses and bacteria can settle in better. Especially if your child is already suffering from a cough, runny nose or fever, you should make sure that they drink a lot. In this way, the pathogens can be transported out of the body more quickly.

The right clothing for wind and weather

Exercise in the fresh air is healthy – no matter what the weather. Even when it is windy and cold, many children like to romp outside. You can take advantage of this, because the cold weather helps to strengthen your immune system. So make sure you go outside regularly, even in winter – ideally for one to two hours a day. You can do this by walking short distances and going to the playground even in winter. In order not to catch a cold, however, is the right choice important in clothing for the offspring. So it makes sense to dress your child in an onion look. This has the advantage that items of clothing can also be easily removed again if necessary. Older children can usually do this themselves, especially if you use Velcro fasteners that can be easily opened. In this way you prevent your child from sweating when romping around because of too warm clothing and from cooling down later. Functional clothing is ideal in the snow and cold: ski suits, thermal trousers and lined boots. If it’s damp and rainy, rubber boots with thick socks underneath and a warm rain jacket with a sweater are a good solution. So jumping in puddles and playing in the snow does not pose a health risk, even in the cold season. hat or headband,

reduce stress

In fact, many children today already suffer from stress and stress-related problems. This also ensures that the immune system is weakened. So try to manage stress wellOr to make sure it doesn’t happen in the first place. One problem is that many children are not yet able to express that they are stressed. Therefore, make sure to take symptoms such as nervous tics, an increased need for withdrawal or hyperactivity seriously. Plan regular breaks in everyday life as well as times when your child can occupy himself with himself. It’s also important to make sure your child gets enough sleep. Sleep requirements can vary greatly with age. As a rule, children need significantly more sleep overall than adults. Between one and three years it is usually eleven to twelve hours a day. At least ten or eleven hours between the ages of four and six. It is not necessarily about meeting any benchmarks. Your child should be comfortable with their sleep schedule, whether it’s within the norm or not. It is also important that there is sufficient oxygen and a comfortable room temperature in the bedroom. Air the room for five to ten minutes before bed and make sure it’s not much warmer than 18 degrees. Too high a room temperature reduces the quality of sleep and can dry out the mucous membranes, which in turn promotes diseases.