Happy New Year! This month, we will “Turn It Up” to harness as much immunity as we can. Building up our immunity helps keep us healthy and get sick less often. Our immune system is our body’s first line of defense in fighting colds and viruses. Fortunately, we can help strengthen and enhance it by making healthy lifestyle choices and teaching children to do the same.

We will be turning up the music, nutrition, and movement, all in an effort to make our immune systems stronger. We are ready for January with music, nutrition, and movement!

Here are three ways to help boost your immune system:

Turn Up the Music

Research shows that listening to music increases the body’s natural immune system and reduces levels of stress hormones. The presence of music is also associated with greater food intake of finicky eaters. Turn on music at the beginning (or end) of meal or snack time as a transition activity. It is a fun way to direct children between activities.

There are many positive benefits of turning up the music! As children listen to music, they develop language skills and learn about rhythm and sound. Sharing music and favorite songs with children can be a powerful way to connect. Singing and dancing together creates bonds that add to good feelings and helps to improve immunity. Here are some mealtime songs to incorporate into a 2022 mealtime music playlist.

Turn Up Nutrition

Nutrition is a factor in staying healthy. Focus on providing a colorful plate that is full of variety and choices. Research shows that a variety of colorful fruits and vegetables helps to enhance our body’s immune system.

Consider including some of these colorful choices:

• Green leafy vegetables (spinach, kale, collard, and mustard greens)
• Crunchy vegetables (carrots, broccoli, and cauliflower)
• Tangy and tart citrus fruits (oranges, clementines, limes, and lemons)
• Sweet and juicy berries (strawberries, raspberries, blueberries, and blackberries)
• Red and orange vegetables (tomatoes and sweet potatoes)

These fruits and vegetables are full of vitamins C and D and the minerals zinc and selenium, which are associated with helping our immune system fight off infections and viruses. Known as “power foods” these colorful choices also contain vitamins A, E, B, and K, as well as the minerals potassium, folate, and magnesium—all of which help keep the body healthy.

How can you help children add more color to their plates? Make sure your menus offer colorful fruits and vegetables and teach them to focus on how many colors are on their plate for a lifetime of healthy eating. Consider offering a healthy protein with a fruit, like nut butter and apples, or add lots of vegetables to soups and stews.

Did you know that children who eat more fruits and vegetables also have better mental health? Nutrition has an impact not only in physical health and well-being, but on our mental health too.

Turn Up Movement

Movement of any kind is associated with an increased immune response. After you turn up the music, try adding movement to it! Many kids love to move their body to music. Encourage them to play follow the leader, make snow angels, have dance parties, jump in place, or even go for a walk. All of these movements will add to making movement fun and playful.

Keep music, nutrition, and movement in mind this January as we build our immunity!

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