Kids falling sick is nothing uncommon. However, if your child is falling sick frequently, it could indicate a weak immune system. A child’s immune system is still developing and getting stronger over time. As parents, you can do a little more to help build their immunity and make them more resilient to infections and illnesses.
Children catch infections very easily and more frequently than adults. Their immune system is immature and is still learning to produce antibodies against infections as they get exposed to pathogens. So, every time the child gets infected, the immune system learns about that pathogen and creates antibodies to fight it off.
Children’s exposure to germs is also higher. When they attend school, play groups, or after-school classes, they are in close quarters with other children whose immune systems are also developing. So, children can easily become carriers of infection-causing pathogens.
So, why do some children get more infected than others? Why do some children recover faster than others? Children with a stronger immune system will contract infections less frequently and recover more quickly.
You can reduce the frequency of infections in your child in the following ways–
Good Hygiene Practices - Teach your child good hygiene practices, like:
Washing their hands thoroughly with soap and water after coming back home and before touching food.
Covering their mouths with a handkerchief or tissue before coughing and sneezing
Washing their hands if they touch their own mucus, instead of wiping it off on their clothes or other surfaces.
Stay Away from Infected Persons - Teach them to stay away from peers and elders who seem to have a cold or any other infection. Most infections spread through contact, and staying away from infected people can reduce the chances of getting infected.
Maintain Distance - Teach them to maintain distance from their peers and friends when they are in school or playing. Children tend to crowd together when they play, making it easier for germs to spread between children. Maintaining a safe distance can help reduce such transfers.
Avoid Crowds - During the peak flu season, avoid taking your child to crowded places. The risk of infection is higher in such crowded areas due to the close proximity and limited ventilation.
Clean Environment - Keep your child’s room and environment clean and dust-free. Children love to create a mess anywhere they go, and the mess can be a breeding ground for germs. You can turn cleaning into a fun family activity and also teach children to clean up after themselves in this process.
In addition to taking measures to reduce the frequency of infections, you need to build your child’s immunity to help them fight infections more effectively and recover faster. Here is what you can do to build their immunity –
Fresh Fruits and Vegetables – Ensure your child gets a portion of fruits and vegetables at every meal. Overall, aim to give them 5 portions a day. When you offer 5 portions, even if your child rejects or does not finish a portion, they will still get enough nutrients every day. You can add vegetables to every meal and fruits to every snack to make it less boring.
Stay Physically Active – Let your child run around and play outdoors. Fresh air, sunlight, and outdoor exposure will help them get stronger physically and also boost immunity. If your area has high pollution levels, try to take them outside early in the morning when the air is cleaner. Enrol them in classes that involve physical activities. While art, chess, and other indoor activities can aid in your child’s cognitive development, physical development is crucial for better immunity.
Prioritise Sleep – Children love to play and stay up late. Follow a consistent bedtime routine and schedule to ensure they get good quality sleep every night. The immune system needs sleep to refresh and recharge every day.
Nutritious Meals – In addition to fresh fruits and vegetables, include seeds, nuts, whole foods and whole grains, and probiotics. A well-balanced meal high in essential nutrients is very important for a child’s immunity. Cut back on heavily processed foods, fast foods, and other junk foods regularly.
Immunisations – Ensure your child’s immunisations are up to date. Keep track of their immunisation schedule and don’t miss any vaccinations. Vaccinations help build immunity against some serious illnesses and teach the immune system to produce the right antibodies.
Hydration – Ensure your child drinks plenty of water every day. Children mostly forget to drink water when they are playing, and this can lead to muscle cramps, joint aches, and dehydration. You can give your child a bottle and tell them how many times they need to empty the bottle. Come up with interesting ways to encourage your child to drink more water.
Stress-Free – Children can get stressed too, and this can negatively impact their immunity. Academic pressure, packed schedules, peer pressure, and constant expectations can feel overwhelming. Ensure your child feels secure and loved. Encourage open communication and involve them in activities that help reduce stress.
Allow Exposure – Overly sanitising the child’s environment, completely preventing exposure to germs and environmental pollutants, may keep your child safe from infections, but will hinder their immunity development. Exposure to germs is what helps the immune system develop the required antibodies.
A child’s immune system is still developing and requires extra care and support, especially if the child suffers from repeated infections. With better nutrition and efforts to limit exposure, you can help improve your child’s immunity and reduce repeated infections. Seek professional help from the paediatrician if repeated infections are affecting your child’s quality of life and growth.
Fresh fruits, especially citrus fruits, vegetables, nuts, whole foods and whole grains, and probiotics can help boost your child’s immunity. Focus on a diet rich in vitamin C, vitamin D, zinc, antioxidants, and probiotics.
Good quality sleep helps the body reset and supports the immune system to produce antibodies and proteins to fight inflammation and infections. Sleep also improves antibody response and prevents chronic low-grade inflammation.
Turmeric milk, gooseberry, tulsi, ginger, and garlic are excellent for building immunity. A nutritious diet rich in vitamin C, vitamin D, antioxidants, and probiotics can improve immune response. Ensuring the child gets enough sleep and exercise will also boost their immunity.
No, a balanced diet rich in essential nutrients, good quality sleep, and adequate physical activity is enough to build a child’s immunity. However, some children may require a little more help from external sources, especially when they are going through an infection. Give your child supplements only if prescribed by a doctor.
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