Dr. Sujatha Thyagarajan, Lead & HOD – Pediatric Intensive Care and Pediatric Emergency, Aster Whitefield Hospital, Bengaluru
Children today are exposed to a wide range of infections through schools, playgrounds, or daycare environments. While occasional colds and infections are a part of growing up, frequent illnesses can affect a child’s physical and emotional well-being. Fortunately, a few practical and natural strategies can go a long way in strengthening their immune system and building long-term resilience. Here are six evidence-backed ways to support your child’s immunity, recommended by paediatricians.
- Prioritise a Balanced, Colourful Diet
A well-rounded, nutrient-rich diet is one of the most important pillars of strong immunity in children. A child’s daily intake should include fresh fruits and vegetables, whole grains, pulses, and dairy products. Nutrients like Vitamin C (found in citrus fruits), Vitamin A (found in carrots and spinach), and zinc (found in legumes and nuts) play a vital role in immune defense. Including healthy fats like those from nuts, seeds, and small amounts of ghee also supports brain and immune development. At the same time, it’s crucial to limit processed snacks, packaged foods, and sugary items, which can suppress immune responses over time.
- Encourage Daily Physical Activity
Children who stay physically active tend to have better immune function and overall health. Encourage your child to engage in free play outdoors for at least an hour each day. Whether it’s cycling, running, playing a sport, or simply dancing at home—movement helps boost circulation, improves metabolism, and supports lymphatic drainage. This, in turn, keeps infections at bay and helps the immune system work efficiently. Reducing sedentary screen time also helps children maintain energy balance and improves sleep quality.
- Ensure Proper Sleep Hygiene
Sleep is essential for healing and immunity, yet many children today are not getting enough rest. Depending on their age, children need anywhere from 9 to 14 hours of sleep daily. Toddlers and preschoolers especially benefit from daytime naps. To ensure restful sleep, maintain a consistent bedtime routine, avoid screens at least an hour before bed, and create a calm sleep environment. Poor sleep habits can disrupt hormonal balance, reduce white blood cell production, and increase the likelihood of falling sick.
- Teach Proper Hygiene Habits
Good hygiene is one of the most effective defenses against infections. Teach children to wash their hands thoroughly with soap and water before meals, after using the toilet, and after playing outside. They should also be taught to avoid sharing water bottles or eating utensils and to sneeze or cough into their elbow instead of their hands. These habits not only protect them but also promote responsibility and self-care in daily routines—crucial in group settings like schools.
- Keep Them Hydrated
Hydration is often overlooked, but it plays a vital role in maintaining immune function. Water helps flush out toxins, regulate body temperature, and support organ function. Children may not always express thirst, so it’s important to remind them to drink water regularly. Offer plain water throughout the day and include hydrating foods like soups, coconut water, and fruits with high water content. Limiting sugary drinks and sodas will also help in avoiding empty calories and excess sugar intake.
- Don’t Skip Vaccinations and Routine Check-Ups
Following the vaccination schedule ensures that children are protected against common and potentially serious infections like measles, hepatitis, and whooping cough. Vaccines help train the immune system to recognize and fight specific pathogens. Alongside, routine paediatric check-ups help monitor your child’s growth, assess developmental milestones, and identify any deficiencies or conditions that may compromise their immune strength. Preventive care is key to long-term wellness.
Final Thoughts
Building a strong immune system is a gradual process that depends on consistent, healthy choices in daily life. Instead of relying solely on over-the-counter immunity boosters, focus on holistic practices like nutrition, sleep, physical activity, and hygiene. These are the real foundations of a resilient child—one who is well-equipped to face everyday infections and grow into a strong, healthy adult.