Family immunity: children and mothers
1) General tips (for the whole family)
- The rhythm of the day: regular sleep (children according to age, adults 7-9 hours), quiet evenings without screens.
- Exercise outside daily: light + fresh air = better biorhythm, mood and immunity.
- Hydration & humidity 40-60%: moistened mucous membranes are a better "shield".
- Ventilation, hand washing, own bottle/box: kindergarten/school base.
- Warmth from the feet, dry clothes: change clothes immediately after getting wet.
- Micro-breaks to calm down (breath 4–4–4–4): also works for children before bedtime.
2) What to eat (family "IMUNO plate")
- Colorful vegetables and fruits daily (vit. C, polyphenols): peppers, citrus fruits, berries, rose/buckthorn in the form of drinks.
- Proteins in every main meal: eggs, fish, legumes, quality yogurt/kefir.
- Fermented foods (kefir, sauerkraut/kimchi) + fiber (whole grains, legumes, oats, seeds).
- Healthy fats: olive oil, nuts, pumpkin seeds (zinc), avocado.
- Spices "to heat": ginger, turmeric + pinch of pepper (for soups, rice).
- Soups/broths and hot drinks on cold days.
- Limit added sugar and "empty" sweets (they shake energy and sleep).
3) What herbs and how to serve them
Children (approximately 3+)
- Chamomile, Linden, Bez black (flower) – tea 1-2 times a day when cold/fatigue; thrifty and popular.
- Plantain, Thyme/Motherwort – syrups/teas when scratching the throat and coughing.
- Iceland lichen – lozenges for "wrapping" the neck (prefer syrup/tea for smaller ones).
- Sage, turnip – gargle for older children who can gargle.
- Hydrolates (chamomile/lavender/rose) – nebulizer into the room/on a scarf to humidify the air.
Aromatherapy for children (3+)
- Short diffusion 10–15 min, 1–2 times a day: Lavender, Eucalyptus radiata, Tea tree.
- Nikdy EO four do nosu nor apply undiluted to the skin; with asthma very carefully.
Attention: With not for children under 1 year. For children under 3 years of age, generally limit strong EO and menthol/camphor fragrances.
Pregnant & Lactating (gentle and safe choice)
- Chamomile, Lime, Rosehip, Elderberry – tea 1-2 times a day.
- Sea buckthorn – juice/syrup/oil (according to the label, with food).
- Ginger – rather in small doses (sensitive digestion; helps with nausea, but be careful with the amount).
- Hydrolates (chamomile/lavender/rose) – gentle air humidification and evening relaxation.
In general: tea 1–3 times a day, syrups according to the label; all without "hard" promises and with respect to sensitivity. Always consult a doctor in the case of medications, diseases or complications of pregnancy.
4) Which dietary supplements to choose (family basis)
- Vitamin D (+K2 as usual) – seasonal base for children and adults (dosing according to age/label).
- Vitamin C – daily; it is often enough for children gentle forms (rosehip/buckthorn drink).
- Zinc – according to age (children syrups/chewable tablets), supports mucous membranes and immune reactions.
- Omega-3 (EPA/DHA) – for the brain, mucous membranes and inflammatory balance (children's syrups/capsules).
- Probiotics – children's tribes and regularity; especially after ATB and during kindergarten "rotations".
- Beta-glucans (e.g. mushroom/Coriolus) – in season, daily "shield"; for children to vote children's forms.
- Magnesium (rather in the evening) – in adults for sleep/rest; children's forms according to age.
Pregnant/breastfeeding: D3, omega-3 a prenatal complex according to the doctor. More so with herbal adaptogens and strong tinctures it is – or just after approval gynecologist.
Mini routines
Kindergarten/school (morning): glass of water, D3 (according to age), fruit for a snack, in a thermos linden/without/arrows.
After school: 20-30 min outside, plantain/thyme syrup when scratching the throat, ventilating the room.
Evening: warm shower reading instead of mobile, 10 min lavender diffusion (short), sleep.
Mom (pregnant/nursing):
In the morning D3 + omega-3, during the day rose hip/buckthorn drink, in the evening chamomile/lavender (tea/hydrolate), short breathing exercise.
Produkty
