Some ways to support a healthy immune system in children include eating plenty of fruits and vegetables, getting enough sleep, exercising, and washing hands frequently.
Children are born with a weak immune system that gradually develops until adulthood. Maintaining some healthy habits is a good way to help boost immunity and help children recover faster if they get sick. Below are 7 typical ways to boost immunity.
Get enough sleep.
Lack of sleep can make children more susceptible to illness because it reduces the number of natural killer (NK) cells, which are the immune system's "weapons" against bacteria and cancer cells.
For children at risk of sleep deprivation, parents need to ensure they go to bed early and get enough sleep to guarantee they get plenty of rest. If your child is unable or doesn't have a habit of napping, try putting them to bed earlier.
Newborns may need up to 16 hours of sleep per day, toddlers need 11-14 hours, and preschoolers need 10-13 hours.
Do exercise
Research shows that exercise increases the number of natural killer (NK) cells in both adults and children. To introduce exercise to your children, parents should be a role model and exercise with them. Healthy physical activities for the family include cycling, walking, roller skating, basketball, and badminton.
Eat plenty of fruits and vegetables.
Colorful fruits and vegetables like carrots, green beans, oranges, and strawberries contain carotenoids, which are phytonutrients that boost immunity. In addition, research shows that phytonutrients also help increase the production of white blood cells (which fight infection) and interferon (an antibody that coats cell surfaces and blocks viruses).
A diet rich in plant-based nutrients can also protect the body against chronic diseases such as cancer and heart disease in adulthood. Try to give your child about 5 servings of fruits and vegetables each day.
Eating plenty of fruits and vegetables is a strategy to help children boost micronutrients and develop their immune system. Photo: Freepik
Keep it clean.
Preventing children from being exposed to bacteria and viruses doesn't boost their immunity, but it's a good way to reduce the strain on their immune system. This can be helpful if your child is already sick.
One of the simplest and most effective ways is to teach children to wash their hands frequently with soap and water. Parents also need to pay attention to hygiene before and after each meal, and after outdoor activities, holding pets, using the toilet, or returning home from school.
When going out, carry wet wipes or hand sanitizer. If your child is sick, discard their toothbrush afterward. Barbara Rich, a doctor at the American Academy of General Dentistry, says that children don't get the same cold or flu virus twice, but the virus can spread from one toothbrush to another if they are kept close together. This increases the risk of infecting other family members.
Breastfeeding
Breast milk contains antibodies that boost immunity and white blood cells. These antibodies help protect a baby's body against ear infections, allergies, diarrhea, pneumonia, meningitis, urinary tract infections, and sudden infant death syndrome (SIDS).
Studies show that breast milk also helps boost a baby's brain development and protects against insulin-dependent diabetes, Crohn's disease, colitis, and some forms of cancer later in life. In particular, colostrum, the yellowish, watery milk that flows from the breasts in the first few days after birth, is rich in antibodies that fight disease.
The American Academy of Pediatrics (AAP) recommends exclusive breastfeeding for the first six months of life. If you don't have enough milk, try to breastfeed for at least the first two to three months to boost your baby's immunity.
Avoid exposure to cigarette smoke.
The U.S. Centers for Disease Control and Prevention (CDC) states that cigarette smoke contains more than 7,000 toxic chemicals, many of which can irritate or kill cells in the body. Children are more vulnerable to the harmful effects of cigarette smoke than adults because they breathe at a faster rate and their natural detoxification systems are not yet fully developed.
Tobacco smoke also increases the risk of bronchitis, ear infections, and asthma, affecting intelligence and neurological development in children. Parents should also be aware that e-cigarettes have negative consequences for children's health.
Fully vaccinated
Giving children all the recommended vaccinations can help their immune systems fight off dangerous pathogens such as meningitis, polio, and chickenpox. Vaccination also helps the immune system recognize certain bacteria and viruses it may encounter. As a result, the immune system will be ready to protect the child's body against disease-causing agents.
If parents are concerned about vaccinations, they can consult their pediatrician. The doctor can help parents better understand how vaccines work, which vaccines are important for their child, and other useful information.
Bao Bao (According to Parents )
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