How to keep your family well

Understanding the intricate relationship between our lifestyle choices and overall wellness is crucial to nurturing our well-being, and ensuring that every moment is lived to its fullest. Understanding where to start in your journey to better health can often feel overwhelming, especially with the abundance of information out there. But remember, the journey to wellness is a personal one, and it begins with small, manageable steps. With 49% of the population rating their gut health as poor or fair, beginning with the gut is an excellent starting point for improving overall health. 

The gut isn’t just a digestive organ; it's a critical partner to your immune system with about 70% of your immune cells resident in the gut, up close and personal with your gut bugs. As an immunologist, this makes me super happy because the science supports gut health as one of the ways to good immune health.

Nutrition is of course a cornerstone of our kids' health but food finds its ally in supplements which can help cover specific areas where a child may fall short. One example is vitamin D, the sunshine vitamin, which is recommended in the UK in winter due to low sunlight. Just remember that when considering supplements for children, it's crucial to seek guidance from a healthcare professional. This is important because the appropriate dosage of supplements can vary significantly depending on a child's age and weight. A healthcare expert can provide tailored advice to ensure safe and effective supplement use in line with your child's specific age and needs.

Getting outside and interacting with nature is great for helping our kids' immune systems get to know these "old friends." One study found that letting kids play in the dirt and explore the outdoors is good for their immune system.⁵ Of course, washing hands is still important, especially before eating or after touching something dirty. 

However, our focus on keeping everything super clean and using antibacterial products might be stopping our kids from meeting these beneficial "old friends" that can help keep them healthy in the long run.

Regular sleep patterns aren’t just a routine but a ritual of health. Good sleep starts when we wake, and kids are no different. Ensure they get lots of natural daylight, encourage outdoor play and sports as part of their daily routine, and then aim to avoid those bright screens in the hours before bedtime.

A mix of cardio, strength training, and mobility exercise is ideal but so is finding movement activities we enjoy keeping us coming back for more; something is better than nothing. Quality sleep is crucial for everyone as it’s a time when our bodies and brains do some critical housekeeping functions. Establishing a consistent sleep routine and ensuring the right amount of restful sleep is crucial for sustaining long-term health and immune resilience. 

While it’s true that sleep deprivation is basically a fact of life when you have a new baby or young children, that doesn’t mean that there aren’t things you can do to mitigate some of the negative effects. It takes a little planning, creativity, and support from others, but small things like ‘sleep when your baby sleeps’, practicing healthy sleep hygiene, and making a postpartum sleep survival plan that enlists the support of others.

For example: 

Healthy ageing is much more than just the absence of disease; it's about fostering the qualities that allow individuals to thrive as they age. This includes ensuring nutrient-dense foods that are gentle on the digestive system such as oats and other whole grains, stewed fruits and gently cooked vegetables. As we get older our efficiency in digesting and absorbing nutrients can diminish. There may be cases where an age-appropriate multivitamin may be recommended to address common nutritional deficiencies in the elderly to support overall health and aid in the maintenance of proper immune function. 

Opting for smaller, more frequent meals, which are easier to digest can ensure a steady supply of energy and nutrients throughout the day. Equally important is staying adequately hydrated, as older adults can be at higher risk of becoming dehydrated and may need to remember to drink regularly throughout the day. Older people can be hardest hit during winter. 

For the elderly, maintaining a comfortably warm environment, particularly during the colder months, is crucial. This isn’t just about comfort; it’s also about their immune system's efficiency. There is a decline in immune function with age and the body's immune response can be less effective at lower temperatures, so keeping warm is a practical way to support immune health in the elderly.

In summary, elderly wellness encompasses a holistic approach, integrating a nutritious diet, temperature management, gentle physical activity, regular sleep, and appropriate supplementation. By focusing on these key aspects, the elderly can significantly enhance their immune function and overall well-being, leading to a healthier, more active lifestyle in their golden years.

Remember, what works for one may not work for another, so always consider personal health needs, and consult with healthcare professionals. By taking proactive steps today, we can all look forward to a healthier tomorrow.