With cold and flu season upon us, keeping your family healthy is important. Building and maintaining a strong immune system will help everyone to stay happy, healthy and at school this winter season.

WASHING
No matter what you do to boost immunity, good personal hygiene is your first defense. Frequent hand washing, cleaning surfaces (and toys) and using the “armpit for cover” technique when coughing and sneezing are key to maintaining health.

SLEEP
Sleep deprivation disrupts immune function. Children need 10-12 hours of sleep each night. Teens need 9-10 hours. If your kids are in need of more zz’s, slowly start to move their bedtime back in 15 minute increments. Remember parents need sleep too!

FRESH AIR
Exercise has the capacity to protect and even enhance the immune response. Winter is a great opportunity to get active and discover the great outdoors. Children and adolescents should aim for 60 minutes of physical activity per day. Vary it with indoor and outdoor activities if playing in the cold isn’t for you.

HEALTHY EATING
Healthy eating is key. Eating a variety of foods to ensure a good intake of vitamins and minerals will help to battle the colds this winter.  When it comes to nutrition, a healthy diet that includes plenty of fruits and vegetables will help build a strong immune system. Aim for a minimum of 5 servings per day. They are a great source of flavonoids and antioxidants to keep those cold bugs away.

VITAMIN C
A popular remedy for the common cold, studies show that vitamin C does not prevent colds but will decrease the length of colds and their symptoms. Citrus fruits and juices are a great way to boost up your vitamin C intake in the winter. Check to see that your multivitamin has vitamin C if your intake of vitamin C foods is low.

VITAMIN D
The sunshine vitamin is longed for during these cold, darker months. A study in the Archives of Internal Medicine revealed that people with low vitamin D levels caught more colds than people with normal levels. Check to make sure how much you are getting. Children and adults need 600 IU per day of vitamin D to meet their recommended intake.  IronKids Vitamin D contains 400IU in each Gummy.

PROBIOTICS
Make yogurt a regular snack. The healthy bacteria in yogurt is called probiotics which is important for the gut and the immune system. Researchers found a daily intake of foods with probiotics reduced the incidence of cold and flu symptoms in children.

ZINC
Zinc is found in oysters, seafood, red meat, poultry, yogurt, wheat bran, wheat germ, whole grains and enriched breakfast cereals. This mineral is vital to a healthy immune system increasing the white blood cells which fight the infection. It is not recommended that children single supplement with zinc. Their diet should provide all they need to stay healthy.

OMEGA 3's
The Omega 3 fatty acids, called DHA and EPA, have strong anti-inflammatory effects in the body. High sources of omega 3 fats include salmon, herring, mackerel and black cod. Consider IronKids Omega 3 Gummy vitamins if these higher fat fish are not regularly consumed at your house.

MULTI VITAMINS
Kids don't always get all the nutrients they need from their diet alone.  Having a great tasting, all natural vitamin every day gives them the extra's they may need. Find one that your child likes to take, not only won't they skip a day, but they will remind you to get them out . . .especially after they try gummy vitamins like IronKids Multi's!