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Children are frequently exposed to viruses and bacteria which are considered as enemies to the human body. The immune system — just like an army — is made up of a variety of components, each of which plays a unique role in protecting the body from these enemies. It is critical then to keep the child’s immune system strong and able to fight diseases. So, here are some top tips to boost your child’s immune system.1
1- Healthy diet:
- All fruits and vegetables offer different vitamins and minerals. Carrots, green beans, oranges and strawberries all contain carotenoids, which are immunity-boosting phytonutrients. Aim to serve your children five portions of fruit and vegetables a day.2 Dark leafy greens like kale and spinach, are loaded with the B-vitamins and fibers that help to power up your child’s ability to safely process and eliminate everything from pollution to chemical exposure.4
- Omega-3 fatty acids: Some studies have found omega-3 helpful for fighting infection in children. Omega-3 fatty acids are found in oily fish (salmon, mackerel, herring, and fresh tuna), vegetable oils, walnuts, hazelnuts, and green leafy vegetables. Try and include fish in your child's diet twice a week, one portion oily and the other white.3
- Lean meats have protein, which is important for keeping up strength, it also contains zinc, which helps white blood cells fight off infections.3
2- Regulate sleep schedule:
Studies show that sleep deprivation can make your child more susceptible to illness by reducing natural killer cells. Children require 11 to 14 hours of sleep.4
3- Exercises: Research shows that exercise and regular activity increase the number of natural killer cells. To get your children into a lifelong fitness habit, be a good role model. Exercise with them rather than just urge them to go outside and play. Fun family activities include bike riding, hiking, basketball, and tennis. 4
4- Avoid antibiotics if not necessary:
The CDC (Centers for Disease Control and Prevention) estimates that at least 30% of antibiotic prescriptions are unnecessary. Antibiotics not only wipe out pathogenic bacteria, but deplete the beneficial bacteria in the gut microbiome.4
5- Immunization:
Vaccines work by exposing the body to either a portion of the pathogen or a weakened version of it, promoting a specific immune response that is also active against the actual virus or bacteria. Immunizations are some of the safest and most effective tools we have to reduce a child’s risk for certain infections, many of which can be life-threatening.1
Dr. Bilal Dhayni
Pediatrician
