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Imagine enjoying a quiet evening, sitting in the backyard, feeling the cool breeze, and catching monsoon vibes. Suddenly, you hear your child sneezing, ‘Achoo,’ and immediately you switch from relaxed to anxious mode!
Are you one of those parents who takes your children to the doctor for routine checkups? Do they fall sick often?
If yes, you must pay closer attention to your children’s health. While no magic spells can prevent them from falling ill, there are a few proven measures to boost immunity in kids.
Children love moving around and playing in mud and rain. And like magnets, they quickly attract all the germs and diseases around them.
As their immune systems are still developing, they get sick more easily. How can we increase their immunity? Do we inject medicines or give them capsules? You will be surprised to learn we can improve children’s immunity naturally.
Wondering how? Read the blog further to learn ten simple methods to increase immunity in kids.
1. Encourage a balanced diet
Children need proper nutrition, which they get from a healthy, balanced diet. A balanced diet includes fruits, vegetables, whole grains, dairy, meat, and oils. These foods help improve your child's immunity.
- Fill children’s plates with various colour cut fruits and vegetables.
- Add whole grains, lean proteins, and healthy fats like lentils, brown rice, chicken, meat, olives, nuts, avocados, etc., to their diet.
- Avoid processed and canned foods that contain added sugars and unhealthy fats. (Psst! Eating ice cream and fried chicken once in a while is okay, but don’t make it a habit.)
Here’s a pro tip: If your child does not like vegetables, cook and blend them in a juicer and introduce them as a new drink. You can also make pancakes or crepes with this batter. In this way, you can pack your children’s diet with essential nutrients and develop a liking for different kinds of food.
2. Promote adequate sleep
Children do not sit idly; they jump, run, play, and turn the whole house upside down! At the end of the day, don’t they deserve a good night’s sleep to recharge for the next day? Sleep is an essential factor in boosting your child’s immunity.
Different age groups have varying sleep needs, so understand how much sleep your child needs. Depending on their age, it can vary between 9 and 16 hours. Regular, calm sleep is vital for overall health and can support the proper functioning of the immune system, including natural killer cells, which help to fight off infections. So, here are a few tips to ensure your children get adequate sleep and wake up feeling refreshed:
- Set a regular bedtime and wake-up time for children, even on weekends.
- Dim the lights or switch to warm lighting to signal them it’s bedtime.
- Limit screen time before bedtime.
3. Foster regular physical activity
Keeping children engaged in different physical activities is vital to increasing the immunity of your kids. Along with improving their health, physical exercises reduce stress and help them sleep better. How can you make exercises fun for them?
- Come together as a family to do basic exercises like sit-ups or jumping jacks with children.
- Take a walk to the park or conduct a racing competition.
- Play tag or have occasional dance parties in the living room.
4. Prioritize hygiene and a healthy home environment
Do your children come home after playing and go directly to eat without washing their hands and feet? If so, germs enter their bodies easily, and they fall ill quickly. Good hygiene and a clean environment are your best bets for improving your kid’s immunity. Here’s how you can cultivate this habit in them:
- Teach your children how to wash your hands with soap and water.
- Encourage them to wash their hands before and after eating, after using the bathroom, and after coming from outside.
- Ask them to clean their rooms and spaces—put the toys in place, take dirty clothes to the laundry, wipe the table surfaces, etc.
Remember, it doesn’t have to be a one-person chore. Join your children for a fun family cleaning activity!
5. Stay up-to-date with vaccinations
Vaccinations are like safety measures for children’s bodies, protecting them from harmful germs that can cause serious illnesses.
A vaccine contains inactive or weakened germs, which are injected into your children’s bodies to develop resistance against infections. Thus, their immune systems learn to recognise and fight foreign germs.
Vaccines are safe and super effective at preventing diseases. Your little champ has vaccination schedules at different ages, such as oral polio, MMR, etc. Follow this schedule without fail and consult with a paediatrician regularly. Get your children vaccinated to boost their immunity!
6. Manage stress and anxiety
Being a kid can be stressful! There's a lot on their tiny plates between school, friends, and sibling battles. But did you know chronic stress can weaken their immune system? Let's explore ways to help your little ones manage stress and increase their immunity:
- Engage your children in activities like deep breathing exercises, meditation, or listening to calming music.
- Create a supportive and stress-free environment inside your home. Make them comfortable sharing their minute problems and anxieties with you. Following a proper timetable can also reduce their stress.
Here’s a pro tip: Listen to your children’s problems, and do not be judgmental. And see for yourself how a calm and supportive environment can improve your children’s immunity!
7. Include probiotic rich foods
Think of your child’s tummy as a tiny army base. Just like soldiers need good food to stay strong, your child's gut needs healthy bacteria to fight off invaders and keep them healthy. That's where probiotics come in!
Probiotics are friendly live bacteria that strengthen your child's natural defenses. While a balanced diet with plenty of fruits, vegetables, and whole grains is vital, probiotic-rich foods like yoghurt, kefir, kimchi, and some cheeses can be an extra advantage. These superstars can help keep your child's gut happy and their immune system strong, ready to fight off germs and keep them healthy and thriving.
For those particularly concerned about their children’s gut health, The Good Bug offers an array of probiotics and prebiotics that can easily be incorporated into their diets, ensuring they get the essential nutrients for a strong immune system.
8. Practice safe sun exposure
Do you know that sunlight is a natural source of Vitamin D? Then, why do you discourage children from playing outside? The fear of fatigue and exposure to UV radiation always puts you off, right? As Vitamin D is crucial for increasing your kids’ immunity, let’s see how to utilise the power of sunlight safely:
- Encourage children to play outdoors during the early or late hours of the day.
- Prevent them from going out at noon as the sun shines brightly.
- Apply sunscreens with SPF 30 or higher on their skin.
- Wear protective gear like hats, sunglasses, and long sleeves to limit sun exposure.
Remember, a little sunshine can be good, but prioritise sun safety to ensure your child enjoys the benefits without the risks.
9. Utilize home remedies
While a balanced diet and a few lifestyle changes help improve the immunity of your kids, why not explore some home remedies now? These natural ingredients found in our surroundings are rich in antioxidants, giving a boost to their immune systems.
Herbs and spices, such as ginger, garlic, basil (tulsi), honey, and turmeric, support immune health. Remember, these are not miracle cures, but you can deliciously add a potential immune boost by incorporating them into your cooking. Also, consult with a doctor before giving home remedies.
10. Breastfeeding benefits
If you’re a mother of an infant or a toddler (under two years old), breastfeeding is the most natural way to improve your child's immunity. Breast milk contains several antibodies that the mother passes to the child while breastfeeding. These antibodies ward off infections and illnesses children might face in the early stages.
Along with strengthening their immune systems, breastfeeding lowers the risk of asthma and allergies and helps develop children’s brains and memory.
If breastfeeding, know you're giving your baby the best possible start for a healthy immune system.
And for moms who choose not to breastfeed, there are still plenty of ways to keep your little one's defences strong, as we've explored throughout this blog.
To sum it up, We've explored many natural ways to boost the immunity of your kids. From superstar ingredients in a balanced diet to the power of sunshine and sound sleep, these strategies create a strong foundation for your child's health.
Remember, a little stress management, some fun exercise, and a safe and supportive home environment can go a long way, too!
Taking a proactive approach to your child's immune health is the key. Incorporating these tips into your daily routine gives your little ones the best chance to fight off invaders and stay happy and healthy throughout their adventures.
For more information on specific products to support your child's gut health and immune system, visit The Good Bug's website. They have a treasure trove of resources to help your tiny superhero thrive!
References:
https://www.health.harvard.edu/blog/boosting-your-childs-immune-system-202110122614
https://www.laurelpedsmd.com/blog/6-ways-to-help-build-up-your-childs-immune-system
https://www.parents.com/health/cold-flu/cold/boost-childs-immunity/
https://health.clevelandclinic.org/how-to-boost-your-kids-immunity