7 ways to boost your child’s immune system - Children's National

It's cold and flu season, which means your child is most likely being exposed to an endless array of germs. While there is no way to guarantee your child won't catch a cold, there are things you can do to boost their immune system to fight off infections and prevent illness.

1. Prioritize nutrition:

• A rainbow of fruits and vegetables: Encourage your child to eat a variety of colorful fruits and vegetables. They are packed with essential vitamins, minerals and antioxidants that support immune function.
• Whole grains: Whole grains provide fiber, which aids digestion and helps maintain a healthy gut, a crucial part of the immune system.
• Lean proteins: Proteins are building blocks for antibodies, which help fight infections. Incorporate lean meats, poultry, fish, beans and legumes into your child's diet.
• Healthy fats: Omega-3 fatty acids, found in fatty fish such as salmon and in nuts and seeds (for appropriately aged children), have anti-inflammatory properties that can boost immunity.

1. Stay hydrated:

• Drink plenty of water: Water helps flush out toxins and keeps mucous membranes moist, which can prevent infections.
• Limit sugary drinks: Excessive sugar can weaken the immune system. Instead, opt for water, milk or diluted fruit juice.

1. Get enough sleep:

• Establish a bedtime routine: A consistent sleep schedule helps regulate the body's immune response. Aim for 10-12 hours of sleep for young children and 8-10 hours for older children.

1. Encourage regular exercise:

• Active play: Physical activity boosts circulation, helps the body fight off infections and promotes better sleep.
• Outdoor time: Spending time outdoors exposes children to natural sunlight, which can help regulate the body's immune response.

1. Manage stress:

• Mindfulness and relaxation techniques: Teach your child simple relaxation techniques like deep breathing and meditation to reduce stress.
• Quality family time: Spending quality time together can reduce stress and strengthen family bonds.

1. Practice good hygiene:

• Wash hands frequently: Teach your child to wash their hands with soap and water, especially before eating, after using the bathroom and after playing outside.
• Cover coughs and sneezes: Encourage your child to cover their mouth and nose with a tissue or their elbow when coughing or sneezing.

1. Stay up to date on vaccinations:

• Keeping your child's vaccinations up-to-date can help their immune system stay ready to fight off pathogens like those that cause the flu, chicken pox and COVID.

By incorporating these tips into your child's daily routine, you can help strengthen their immune system and reduce their risk of illness. Remember, a healthy lifestyle is the foundation of a strong immune response.

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