Strengthen your children's immune system

To prevent your children from falling ill, help them to improve their general lifestyle:

The period between 3 and 12 years old is the period during which children establish lifestyle habits that will follow them into adulthood.
What are these healthy habits which you can teach your children to prevent them from falling ill?

• They need to have good sleeping habits with sufficient number of hours of sleep on a regular basis.
  Before 6 years old: more than 12 hours of sleep is needed, along with naps of 1 hour and a half to 2 hours.
  From 6 years old: between 9 hours and 10 hours of sleep per night.
  Children should go to bed early on school nights, and they should not get up too late over the weekends or over the holidays.
• Sources of stress should be limited and children should have a balanced school/home life.
  According to the recommendations of the PNNS [National Programme for Nutritional Health], children should participate in at least one hour of moderate-intensity (day-to-day tasks) or vigorous-intensity activities (sports, games) to promote the optimal development of muscular and bone tissues.
  Limit time spent playing computer games.
  Limit prolonged periods of inactivity.
• They must have a balanced diet (3 meals and 1 snack per day, 5 portions of fruit and vegetables per day, eat fish twice a week including 1 oily fish) to ensure that they receive the necessary nutrients such as vitamins (A, B1, B2, B3, B5, B6, B8, B9, B12, C, D3, E) and minerals (Zinc, Iron, Magnesium, Copper, Magnesium, Molybdenum, Selenium).

Important

Ensure that:

• They are well rested. A tired child is more at risk of falling ill.
• They wash their hands regularly.
• Their vaccinations are up to date.
• They eat well.
• Their nose is thoroughly cleaned (wash with a nasal spray).
• Their bedroom is aired daily.
• They are not exposed to cigarette smoke.

Sources: INSERM. "Rythmes de l’enfant – De l’horloge biologique aux rythmes scolaires [Childhood routines – From the biological clock to routines at school] T. Paris; 2001"; "Dossier d’information sur l’activité physique [Information dossier on physical activity]. Paris; 2013" ; PNNS (Programme National Nutrition Santé [National Health Nutrition Programme]) www.mangerbouger.fr