It’s fall, and that means that maintaining a healthy immune system is on many people’s minds. The return of cooler weather (and the impending arrival of winter) brings dry air, indoor heating, more time spent indoors, and the usual seasonal threats to our health.
For parents, kids’ immune health is also at the forefront these days – especially for families who have children back in the classroom. 2020 brings its own unique concerns, and certainly more than a typical fall season.
A healthy immune system works like armour, protecting the body. It works quietly in the background, but it does need support in order to function properly.
To keep children’s immune systems functioning well, there are a few factors to consider.
How does sleep affect the immune system?
One of the main influences on the immune system’s performance is sleep. Getting sufficient sleep each night helps ensure that your immune system has the energy it needs to function. While more sleep won’t necessarily prevent you from getting sick, insufficient sleep can adversely affect your immune system.
Cytokines are a type of protein that targets infection and inflammation, and your body produces and releases them during sleep. When you don’t sleep for the recommended number of hours, your body supplies fewer cytokines, making you more susceptible to threats and increasing the severity and length of illnesses.
How much sleep do we need?
Staying healthy means getting the required amount of sleep for your age category. This will help keep your immune system strong and also provide protection from other long-term health issues including obesity, diabetes, and heart disease.
These are the recommended ranges:
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Young children (3-5 years): 10-13 hours
School age children (6-13 years): 9-11 hours
Teenagers (14-17 years): 8-10 hours
Adults (18+ years): 7-9 hours
Many of us, children and adults alike, are not getting the recommended number of hours. It’s important to prioritize sleep at this time of year.
Bedtime routines are key
Establishing a predictable bedtime routine helps get kids into the habit of sleeping well. This is just as important for older children and teenagers as it is for younger kids. Set a non-negotiable bedtime for each child, turn off screens at least one hour before the designated bedtime, and follow the same steps each night. Working in some reading time (either with you or on their own) helps kids relax and prepare for sleep.
Diffusing essential oils at bedtime can also help support the transition to deep, restful sleep. Calming, relaxing choices include Lavender, Roman Chamomile, and Serenity.
Stress and kids: A good thing?
Stress is another major factor that can affect the health of the immune system. Some degree of stress is a natural and necessary part of a child’s life, such as the pressure felt when finishing a project or trying out for a team. The day-to-day demands of school, friendships, and getting along with siblings can be stressful, too. Certain situations may cause them to feel more stress, such as starting or returning to school, moving, experiencing changes in their body, or coping with illness or loss in the family.
Children and 2020 stressors
2020 has brought unusual levels of stress for many people, including children. Scary news reports, separation from friends and family, virtual learning, cancelled activities, uncertainty… it has been hard on them. And the transition back to the classroom or to learning at home this fall brings so many changes and new routines.
Unhealthy stress levels
When stress grows beyond a healthy level, it disrupts the delicate balance of the immune system. There is a direct correlation between chronic stress and a weakened immune response. If prolonged, it can even contribute to the development of autoimmune disease, diabetes, and heart disease later in life.
Finding balance
For this reason, and especially this fall, it’s very important to make sure that kids have time to play, unwind, and just be kids! Encourage time outdoors, unplugging from technology, and delaying access to social media, as well as creative activities such as art, crafts, and music. Exercise is also an ideal outlet as it strengthens immunity, reduces stress, and protects against childhood obesity. It’s a great idea for kids to try yoga and meditation, which have been found to boost immunity, improve concentration, lower stress, and increase confidence.
Essential oils for support
Essential oils can also be a great support in reducing feelings of stress. The doTERRA Kid’s Collection is an ideal way to introduce children to essential oils, and several of the blends can assist in soothing anxious feelings, reducing stress, and calming worries.
- Apply Calmer Restful Blend to wrists before bedtime to quiet the mind and soothe away worries.
- Reach for Brave Courage Blend to combat feelings self-doubt, worry, or anxiety. This energizing blend promotes confidence and belief in oneself. It can be helpful to keep on hand before a sports event, performance, test, or anytime children need a little encouragement to believe in themselves.
- For a comforting touch, apply Stronger Protective Blend. It’s ideal during times of distress. It supports a healthy immune response and offers emotionally strengthening benefits.
- Support balanced emotions with Steady Grounding Blend. Before your child leaves for school, apply Steady on the bottoms of the feet to promote feelings of calmness and tranquility throughout the day. Apply Steady to wrists or neck as needed during the day to steady the emotions.
Be observant and keep kids on track
Keep a careful eye on your kids this fall. If they seem to be showing signs of a higher stress level, give some of these strategies a try and ensure that their sleep is on track. And if you have any questions about supporting a healthy immune system with essential oils, I would love to chat about some really effective routines—please reach out!
