AR
UR
With schools across the UAE resuming in-person classes and examinations just around the corner, parents have expressed concerns about infections and missing important school days.
In such a critical time of the school year, it is important for parents to support their children’s health.
They can help their children prevent illness by maintaining a healthy diet, ensuring adequate sleep and regular physical activities to reduce the chances of infection.
A panel of doctors have underlined the significance of eating right in order to improve children’s memory, concentration and alertness. Maintaining a healthy lifestyle also helps in reducing anxiety and stress during exams.
It is important to include all colours of fruits and vegetables in children's diet as they are great sources of essential vitamins and minerals. Food rich in zinc, such as whole grains, beans and nuts, and seafood and lean meat, are also helpful in providing protection against viral infections. These are essential amino acids, vitamins A, E, C, B6 and B12 along with crucial fatty acid and zinc.
“Ensure that your children’s diet incorporates all the nutrients essential for immune function,” said Rola Fakhri Al Talafha, Nutritionist at Bareen International Hospital – MBZ City.
Dr May Mazen Fuad Hasan, Specialist General Paediatrics at Medcare Medical Centre, Al Barsha, stressed on ensuring regular consumption of sufficient protein and fibres to power up the immune system of kids. She suggested a mix of prebiotics and probiotics in daily diet, including yogurt cottage cheese, fermented vegetables (pickles), and apple cider vinegar for probiotic and garlic, onion, leek, asparagus, bananas, grains and nuts for prebiotics.
“Proteins build up defences when an infection enters our body. Fermentable dietary fibres or prebiotics harmonise the balance of the immune system,” she explained.
Maximise brain and memory function
Dr Shahid Gauhar, Specialist Neonatologist and Pediatrician at Prime Hospital, suggested to incorporate brain-healthy foods into kids' regular diet such as fish which is rich in omega-3. At the same time, dark leafy vegetables and fruits are also rich in antioxidants which help in promoting brain health and enhancing cognitive function.
Common kitchen ingredients such as garlic, ginger, honey and turmeric help in reducing inflammation and boosting immunity. These ingredients can be mixed together with a dash of lime and given to kids as a wellness. Parents can also give a hot milk with a teaspoon of turmeric to their kids to stave off common cold.
Hydration benefits
Water is highly essential for a strong immune function. Therefore, it is important for children to stay hydrated to avoid signs of dizziness and lethargy. It will also improve their sleep quality, cognition and mood.
“Keep a water bottle close to their study desk so that they can sip from time to time. Water helps to carry oxygen to our body cells and remove toxins from the body. Maintaining hydration of body cells results in proper functioning of organs and boosting immunity,” Dr Hasan added.
If kids are not able to drink plain water, paretns can add natural flavour with citrus fruits, strawberries and herbs. They can also provide fresh salad with water-rich fruit to kids as a dessert option. In addition, including soup, broth and stews in their daily diet will help in balancing their water intake.
Doctors also advise to include superfoods in the right portions to keep the children healthy and active.
“Omega-3 fat-rich foods such as salmon, tuna, sardines, flaxseed, chia seeds and walnuts; yellow and red fruits and vegetables such as carrots, tomatoes, mangoes, blueberries, Goji, and Acai berry; and green leafy vegetables such as spinach and broccoli, promote health by increasing your immune function,” Al Talafha added.
Power-packed snacking
During long study sessions, parents can give unsalted nuts and seeds such as walnuts, almonds, hazelnuts and sunflower seeds to children as snakes. Dr Gauhar noted these nuts and seeds are good sources of protein, healthy fats, fibres, vitamins, and minerals, that can help in boosting children’s immune system and improving memory function. Avoid cakes, cookies and chips as they are high in fat.
“Offer two snacks per day and limit it to 100 calories per snack to avoid any unwanted weight gain. Try to substitute at least one unhealthy snack with fruits and vegetables. Leave any edible skin on as peels of fruit and vegetables contain many nutrients. By this you will be offering different vitamins and minerals that will kick in children’s immunity system,” Dr Hasan suggested.
Eating right will help in building necessary antibodies to fight germs and toxins, during the crucial exam time.
Create a good sleep environment
Along with balanced diet, ensuring adaquate sleep helps in enhancing immune health. Parents must include food rich in melatonin such as almonds and oatmeals to help in better sleep.
“Ensure your child gets quality sleep for a relaxed soul and a healthy immune system. Lack of sleep will only disrupt the protein release — cytokine — that is essential for fighting off infections," Dr Hasan said.
Furthermore, including at least 30 minutes of workouts, such as walking, swimming and cycling, in the daily routine will keep the body active
“During and after physical exercise, pro and anti-inflammatory cytokines are released. Lymphocyte circulation strengthens and prepares the immune system against germs,” Dr Hasan noted.
SOURCE: Gulf News