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Abwehrkräfte von Kindern natürlich stärken – 5 Tipps für ein gesundes Immunsystem

Endlich, der Herbst ist da! Damit ist es auch höchste Zeit, die Abwehrkräfte von Kindern zu stärken. Denn mit Kälte und Nässe klopfen auch Viren und Bakterien wieder an die Tür und wollen ins Warme. Mit diesen 5 Tipps kannst du das Immunsystem deines Kindes auf sanfte Weise stärken und Husten und Schnupfen bleiben weitestgehend draußen.

Scheinbar fühlen sich Keime ausgerechnet an den selben Orten wohl, wo sich auch viele Kinder gerne aufhalten. In diesem Fall ist es der Kindergarten. Eine Feststellung, die ich erst kürzlich machen musste, nachdem sich mein 22 Monate alter Sohn bereits den zweiten Infekt innerhalb von nur vier Wochen Kindergartenzeit eingefangen hat. Und glaubt man einem lustigen Kinderlied, so „machen Viren und Bakterien niemals Ferien“! Doch mit ein paar Tipps, die das Immunsystem von Kindern (und auch das von Müttern und Vätern) natürlich stärken, wird ein längerer Aufenthalt für lästigen Husten und Schnupfen ganz schön ungemütlich.

Alles im Grünen! Draußen spielen macht mit der richtigen Kleidung Spaß und stärkt nebenbei das Immunsystem bei Kinder

Alles im Grünen! Draußen spielen macht mit der richtigen Kleidung Spaß und stärkt nebenbei das Immunsystem bei Kindern

1. Frische Luft – Ab nach draußen und Abwehrkräfte von Kindern stärken!

Bakterien und Viren lieben es kuschelig warm. Daher lieber warm anziehen und ab ins Grüne. Keime, die durch die Luft und durch Tröpfcheninfektion übertragen werden, wird die Wanderung vom einem zum anderem Kind bei Wind und Wetter nämlich erheblich erschwert. Also, Jacke, Mütze, Schal und Handschuhe an und so oft wie möglich raus in die Natur und neben ein paar Kastanien auch viele neue Eindrücke sammeln und frische Luft tanken.

2. Hygiene – Händewaschen nicht vergessen!

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Händewaschen mit Seife und warmen Wasser schützt Kinder vor Keimen

„Vor dem Essen, nach dem Essen, Händewaschen nicht vergessen!“ Mit diesem recht simplen Merksatz macht man schon Vieles richtig. Für gewöhnlich genügt regelmäßiges Händewaschen mit warmen Wasser und Seife für ca. 20 Sekunden, um die meisten Bakterien auf der Hautoberfläche abzutöten. Zur Erkältungs-Hochsaison können zusätzlich Hygienegels aus dem Drogeriemarkt nach dem Waschen auf die trockenen Hände oder unterwegs nach dem Bahnfahren oder Supermarkteinkauf in geringen Menge aufgetragen werden. Auf Dauer sind Desinfektionsmittel mit synthetischen Duftstoffen und sonstigen künstlichen Inhaltsstoffen, aber nicht zu empfehlen! Diese töten nicht nur 99% der Bakterien ab, sondern schaden auch der Hautbarriere, lassen demnach die Hände austrocknen und greifen den natürlichen pH-Wert an und sind zudem nicht gut für die Umwelt. Eine haut- und umweltfreundliche Alternative lässt sich ganz einfach mit ganz natürlichen Zutaten herstellen:

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Mit Ölen und Aloe-Vera natürlich die Hände desinfizieren und pflegen

Natürliches Hände-Desinfektionsgel einfach selbst herstellen:

Zutaten: 

  • 4 EL Aloe-Vera-Gel (spendet viel Feuchtigkeit)
  • 1 EL Vodka (oder anderer hochprozentiger Alkohol zur Haltbarkeit und Desinfektion)
  • 5 Tropfen naturreines Teebaum-/ oder Lavendelöl (Diese Öle sind natürliche Desinfektionsmittel und gibt es in erstklassiger Qualität z.B. von Primavera) 

Alle Zutaten vermischen und  in ein kleines Schraubglas abfüllen. Nach dem Händewaschen oder gelegentlich unterwegs Tropfenweise in den Handflächen verreiben bis das Gel eingezogen ist.

Doch wie immer gilt – nicht übertreiben! Dein Kind muss und kann gar nicht klinisch rein sein! Zu viel Hygiene begünstigt sogar Allergien und ist damit eher schlecht für das Immunsystem. Etwas Dreck macht eben doch Speck. 

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Natürliche Vitaminbomben – Obst und Gemüse für ein stabiles  Immunsystem bei Kindern

3. Gesunde Ernährung – Vitamine, Ballaststoffe und viel Wasser

Neben den äußeren Gegebenheiten ist es enorm wichtig, das Immunsystem langfristig von innen zu stärken. Zur kalten Jahreszeit sollten daher immer reichlich frisches Obst und Gemüse auf dem Tisch und auf dem Speiseplan deiner Familie stehen. Außer dem lebenswichtigem Vitamin-D, das der Körper nur über das Sonnenlicht produzieren kann und Babys und Kleinkinder in Mitteleuropa daher täglich als Präparat einnehmen müssen, können die meisten essentiellen Vitamine über die Nahrung aufgenommen werden. Zitrusfrüchte wie süße Orangen und Mandarinen decken den täglichen Vitamin-C-Bedarf deines Kindes in den Herbst- und Wintermonaten. Aber auch Äpfel, Birnen, Hagebutten oder Walnüsse von heimischen Bäumen und Sträuchern sind kleine leckere Vitamin- und Kaliumlieferanten und müssen nicht einmal um die halbe Welt reisen.  Vitamin-C und Eisen steckt aber auch in reichlichen Mengen in grünem Gemüse wie Brokkoli oder Spinat. Auch die stinknormale Kartoffel  ist eine echte Vitaminbombe. Ein Saisonkalender hilft dir Gemüse und Obst nach Saison einzukaufen. Am besten plastikfrei auf dem Wochenmarkt. So stärkst du neben dem Immunsystem deiner Familie auch die Bauern aus deiner Region.

Öle begünstigen die Aufnahme von Vitaminen

Öle begünstigen die Aufnahme von Vitaminen und liefern wertvolle Fette

Auf das Wie kommt es an – Gemüse schonend zubereiten, Öle zur Stärkung der Abwehrkräfte von Kindern

Achte zudem auf eine schonende Zubereitung der Lebensmittel. Gedämpft oder im Ofen langsam gegart, behält frisches Gemüse seine kräftige Farbe und vor allem seine Nährstoffe. Kaltgepresste, native Öle, wie z.B. aus Oliven- oder Leinsamen, begünstigen zudem die optimale Aufnahme von Vitaminen und liefern wertvolle Omega-3-Fettsäuren. Diese sind wichtig für die Gesundheit des Herzens und eine optimale Entwicklung des Gehirns im Baby und Kleinkindalter. Wichtig: Leinöl nach dem Öffnen lichtgeschützt im Kühlschrank aufbewahren und nicht erhitzen! Also, am besten direkt Morgens einen Teelöffel Leinsamenöl (fast geschmacksneutral) ins Müsli oder in den Möhrensaft geben. Ballaststoffe wie Vollkornprodukte in Kombination mit reichlich stillem Wasser (Kleinkinder und Grundschulkinder sollten lt. Empfehlung der AOK mind. 0,7-1 Liter täglich trinken) sind zudem wichtig für ein starkes Immunsystem und wertvolle Helferlein, die den Darm bei der Verwertung der Nahrung unterstützen. 

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Tägliche Bewegung tut dem Körper und der Seele gut

4.  Bewegung und Rituale für ein gesundes Immunsystem  – Körperliche & mentale Stärkung

 

Wer rastet der rostet. Das gilt für Erwachsene und ganz besonders für Kinder. Gib deinem Kind täglich die Chance sich auf dem Spielplatz, in Krabbel- oder Turngruppen auszutoben. Klettern, Rennen, Springen, Schaukeln – alles was das Herz im wahrsten Sinne etwas höher schlagen lässt ist super für das Immunsystem und für das Gemüt. Auspowern, um runterzukommen kann man auch hervorragend auf dem Rücken eines Ponys oder auf dem Fußballplatz. Gruppensport und der Umgang mit Tieren begünstigt nachweislich auch das Sozialverhalten von Menschen. Erkundige dich nach Outdoor-Sportgruppen für Kinder in deiner Nähe und vereinbare eine (meist) kostenlose Schnupperstunde im Fußballverein oder auf dem Reiterhof, um zu sehen, ob es deinem Kind Spaß macht. 

In der Ruhe liegt die Kraft – Stress und Hektik bei Kindern vermeiden und Abwehrkräfte stärken

Auch mentale Fitness ist wichtig für die Gesundheit deines Kindes. Versuche daher schädlichen Stress und Hektik schon in aller Früh zu vermeiden und plane genügend Zeit für die Morgenroutine ein. Aufwachen, Waschen, Anziehen Frühstücken, Zähneputzen und Schuhe binden sollten in Ruhe und täglich in der selben Reihenfolge stattfinden. Lieber den Wecker eine halbe Stunde eher stellen und dafür gelassen im Kindergarten oder in der Schule ankommen. Positiv auf das Gemüt wirken sich auch schöne Rituale bereits am Abend zuvor aus. Gemeinsames Kuscheln, eine Geschichte vorlesen,  ein Gebet sprechen (je nach religiöser Überzeugung) oder ein  Gute-Nacht-Lied singen bekommen der Seele und damit auch dem Immunsystem gut. 

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Schlaf, Kindchen schlaf! Ein gesunder Schlaf ist wichtig für das Immunsystem

5. Viel Schlaf für ein gesundes Immunsystem von Kindern

Ein gesunder Schlaf ist das A und O für die Gesundheit. Kinder haben in der Regel ein höheres Schlafbedürfnis als Erwachsene. Ein Kleinkind zwischen dem 18. Lebensmonat und dem 3. Lebensjahr sollte laut Bundeszentrale für gesundheitliche Aufklärung zwischen 12,5-14  Stunden täglich schlafen (Haha!). Natürlich sind dies Durchschnittswerte und der Schlaf variiert von Kind zu Kind und von Zeit u Zeit. Aber, es wird deutlich, wie wichtig genügend Schlaf für die Gesundheit von Kindern ist. 

 Schlaf bei Kindern durch die richtige Atmosphäre positiv beeinflussen:

  • Abdunkeln: Der Raum, in dem dein Kind seinen Nacht- oder Mittagsschlaf hält sollte immer abgedunkelt werden. Nur im Dunkeln kann das Gehirn das für einen gesunden und tiefen Schlaf wichtige Melatonin (Schlafhormon) ausschütten. Ein kleines, schwaches Nachtlicht hilft gegen Angst im Dunkeln. 
  • Die richtige Zimmertemperatur: Das Kinderzimmer sollte zum Schlafen nicht zu warm und nicht zu kalt sein. Am besten vor und nach dem Schlafen für mind. 10 Minuten Stoßlüften. Die ideale Raumtemperatur für einen gesunden Schlaf bei Babys sollte laut der allg. Empfehlung von Kinderärzten zwischen 16 und 18 Grad liegen. Allgemein gilt: Lieber eine dicke Daunendecke bzw. -Schlafsack, satt trockener Heizungsluft, die die Schleimhäute austrocknet. In den Heizmonaten verbessert ein Diffusor (wahlweise mit ein paar Tropfen naturreinem ätherischem Öl z.B. Lavendel) die Luftfeuchtigkeit im Raum. Ein Schälchen Wasser auf dem Heizkörper tut es aber auch. 
  • Ruhe: Sorge für Ruhe während dein Kind schläft. Laute und störende Nebengeräusche wie Radio, Fernseher oder Handy haben prinzipiell nichts im Kinderzimmer verloren und sollten auch im ganzen Haus während des Mittagsschlaf und der kindlichen Nachtruhe leise gestellt und ggf. ganz ausgeschaltet werden. 
  • Die richtige Lage: Wie man sich bettet, so schläft man. Achte darauf, dass dein Kind schön flach im Bett liegt. Kleinkinder schlafen wie Babys am besten immer noch ohne Kopfkissen. Auch Spielzeuge sollten vor dem Schlafen aus dem Bett verschwinden – außer das Lieblingskuscheltier. 

Mit der Einbindung dieser wertvollen Tipps in deinem Familienalltag kannst du das Immunsystem deines Kindes sanft und auf natürliche Weise stärken. Die Erkältungszeit kann kommen!

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