Six Ways to Boost Your Child's Immunity

We all come into contact with disease-causing germs every day. Unfortunately, so do our children. In fact, many times kids are the first ones to get sick and pass those bugs and cold viruses on to their friends, parents and teachers. Careless hygiene - like not covering their mouth when they cough or washing their hands regularly - may be partly to blame, but kids also start out at a slight disadvantage when it comes to fighting off illnesses.

Children are born with an immature immune system that makes them more vulnerable than adults to germs and viruses. Immune systems will continue to mature along with the rest of their bodies, but in the meantime, there are also several steps you can take to aid that development. You can help your child's body protect against illnesses now by making healthy lifestyle changes, including these six ways to boost your child's immunity.

1. Include more whole grains, fruits, and vegetables in your child's diet. (Some powerful ones are strawberries, blueberries, oranges, tomatoes, broccoli, spinach, carrots, squash, pumpkin, and garlic.) Many contain phytonutrients (like the Vitamin C found in foods such as oranges and strawberries), antioxidants, and carotenoids (prevalent in foods like carrots and sweet potatoes) that boost immunity and increase the infection-fighting cells in your child's body. According to MyPyramid, provided by the United States Department of Agriculture (USDA), at least five to nine total servings of fruits and vegetables are suggested for each day. (A serving size for toddlers is roughly 2-3 tablespoons, and for older kids, it is generally between ½ to 1 cup.)

2. Encourage your child to drink more water. Try to limit the consumption of soda and sugary drinks by instead providing water as a first choice. Water helps your child's body effectively eliminate bodily wastes and reduces constipation. Infrequent bowel movements will weaken your child's immune system.

3. Cut down on junk food, sugary treats, and ready-made meals. Instead, provide your child with fresh foods and home cooked meals as much as possible. Sugar, artificial sweeteners, and other additives are main ingredients in many processed foods. Too much sugar actually works against your child's body and suppresses the immune system. Additives and other chemicals found in processed foods can also weaken immunity.

4. Get your kid active in outdoor exercise. Better yet, exercise with him. This serves a dual purpose. Regular physical activity is beneficial for your child's general health and consequently to his immune system. It helps manage body weight, blood pressure, good circulation and cardiovascular health, which in turn aids the body's ability to fight diseases. The Vitamin D from the sun also helps your child's body fight bacteria, parasites and fungi. (You can also give your child additional Vitamin D by feeding her foods such as fatty fish, eggs, and fortified milk.)

5. Make getting adequate sleep a priority. The body needs this time to rest, rejuvenate, and repair itself. Without the proper amount of sleep, your child's body will not be as prepared to combat germs, making her more susceptible to illnesses. According to the National Sleep Foundation, infants need close to 18 hours sleep, toddlers and preschoolers need between 11 to 14 hours, and school-age children require about 10 to 11 hours of sleep each night. That earlier bedtime may not make your child happy, but it will make him healthier.

6. Provide you child with a clean and smoke-free environment. Teaching proper hygiene and trying to keep a relatively clean home will benefit your child. However, most parents will be happy to know that it is not necessary to live in a spotless and sterile environment for children to remain healthy. In fact, exposure to pets and a few germs will actually help your child build a stronger immune system over time. Exposure to secondhand smoke is another matter though. Cigarette smoke contains over 4,000 toxins that impair or kill cells in the body. Secondhand smoke increases your child's risk for developing many illnesses (like SIDS, asthma, and ear infections) and lowers her body's ability to fight off other common viruses. If you must smoke, taking it outdoors and away from your child will reduce the health risks to your child.

Remember, one of the best things you can help her child stay healthy is to teach lifelong healthy habits. The most effective way to do that is by being a good role model. Try incorporating these six changes in your lifestyle too. Not only will you be teaching your child by example, you'll be healthier too!

Resources:
"How to boost your immune system" by Harvard Health Publications
Erin Carson, "Immunity Diet for Children" at LiveStrong.com
"How Diet Can Boost Your Toddler's Immune System" by Kids and Nutrition
Kerry Williams, "How Can I Improve My Child's Immune System?" at LiveStrong.com
"Children and Sleep" by National Sleep Foundation
MyPyramid.gov