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Wellness Support for Kids

Updated: Mar 26

Why is supporting our kids wellness so important? So they can thrive!

A resilient immune system doesn't mean never catching anything or getting sick, but rather helping support a robust and complete recovery. While there are no guarantees, it certainly helps to actively build a stronger wellness foundation so I'd love to share the strategies I incorporate myself. I credit these strategies to why my daughter has enjoyed very few days off sick (usually her days off are to offer mental space and time when she needs it), during both preschool and now school, which is why I'm keen to pass it on you in the hope it helps increase your own sense of confidence and resilience.


This may seem an obvious one but it's all too easy to rely on convenience foods that are easy to prepare, but may not offer the body the fuel to make their immune systems sing! Keeping blood sugar levels balanced has been shown to support immune system activity so prioritising fats and proteins rather than just fruit fruit fruit can also help.

✔ Lunch boxes can be tricky to get right and my child has never enjoyed eating cold foods at school so rather than force it, I focused on serving nutrient dense breakfasts and dinners instead.

✔ Easy to digest foods that are fun to eat, and easy for the body to assimilate.

✔ Minerals rich foods red meat, chicken, fish, peanuts, eggs, nuts, onions, apples, broccoli, avo, tomatoes, berries, asparagus, mango, pineapple, capsicums and citrus. We also use Cod Liver Oil, salmon, sardines and egg yolks.

✔ Switch refined bleached sugars for alternative sources of sweetness. We love medjool dates with peanut butter, prunes, raw honey and maple syrup. I have monk fruit and allulose here too.

✔ Load up on chicken bone broth ideally daily. You can drink on it's own, cook your rice in it use as the base of a delicious soup or stew for an easy and nutritious after-school snack!

✔ Make sure you're using a good quality unrefined sea salt in your food. We like Redmonds.

Need some new recipe inspo?


A large part of our immune response is connected to the health of our gut. Our digestive lining is covered with billions of both friendly and opportunistic bacteria, all of which play various roles to keep us well and fight pathogens, toxins and bacteria so we can excrete them. This microbiome is a symbiotic colony where our more helpful bugs can become depleted by toxin overload, antibiotics and high sugar/processed diets. The flow on effect is that our immune response can become compromised which is less than idea.

✔ Incorporate fermented foods such as sauerkraut (cabbage) or the juice.

✔ Not a fan of the taste at first? Make/buy the juice and add it to sauces, mayo, relishes and dips.

✔ I don't recommend kombucha for daily ingestion as it's quite high in residual sugars and yeasts.

✔ Try Clover Ferments in NZ - use code MARYANA10 for 10% off first order


Staying hydrated helps improve digestion and absorption, helps carry oxygen to our cells, aids in removing toxins from the body and more. Here are some things to consider to help enjoy their water!

✔ Try some 'bubble' (sparkling mineral) water with a couple of frozen berries or a squeeze of lemon and lime juice.

✔ Try not to drink water while eating and encourage drinking water in between meals instead.

✔ Give your kids a gentle epsom salt bath once or twice a week - so nourishing and supportive

✔ Make a nice warming tea before bed. My daughter loves chamomile or rooibos, but a warming drink of honey and ginger is especially nice when you're feeling a little under the weather.


✔ Some kids find daycare/school overwhelming, even if they don't have the language for this. Give them a safe space to express and work through their emotions.

✔ Epsom Salt baths help optimise our own natural detoxification pathways.

✔ Children need between 10 to 14 hours sleep depending on their age. Make sure their curtains are opened as soon as they wake, their room isn't too hot (or too cold) and limit screen time.

✔ Sharing food and experiences is a great way of building connection, as is listening, talking and playing. Laughing does a great job of reducing stress so watch a comedy or play a silly game.

✔ Movement and being outside helps us produce more natural killer cells while responsible sun exposure helps produce Vitamin D which is incredibly supportive for immunity. Splash in the water, get barefoot on the ground, pat the dog. Make it a part of your daily routine if you can.


While supplements can't take the place of a real food focus, there are times that they can help fill the gaps. Rather than suggest generic supplements, I recommend booking in for an one hour holistic children's wellness consultation so that we can develop a holistic action plan to support your child's wellness and immunity at multiple levels.



This is not for eczema or allergies etc but rather challenges such as constant colds and congestion, picky eating, ear infections, constipation, reflux, learning/focus difficulties, bed-wetting, temper tantrums and other child health complaints especially if you're dealing with constant doctors visits, recurrent infections and poor sleep or moods. We can discuss how to support this with an integrative gut health centered approach so you have a plan to help you and your child move forward and build a stronger nutrition and lifestyle foundation.

Make sure to also join our free community on Facebook right here: The Healing Tribe

Note this article is for information purposes only. Any new program must be tailored to each person so please check with your doctor or preferred health professional before starting anything new.


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