Key Tips for Strengthening Natural Defences

Your child's immune system works tirelessly to ward off disease-causing bacteria. While practicing proper hygiene and self-isolation helps protect them from pathogens, experts suggest that boosting your child’s immunity can also accelerate recovery. The key to genuinely protecting children from illness lies in creating a stress-free environment while strengthening their body's natural defences.

Here are a few ways to naturally boost immunity in children:

Help Your Child Get a Good Night's Sleep

Sleep deprivation can significantly impact both mental and physical wellbeing. You may have noticed your child sleeps more when they catch a cold. This is the immune system’s natural way of helping the body fight off illness. Teenagers need 8–10 hours of sleep, while younger children and infants need up to 14 hours. Healthy sleep habits are vital for boosting child’s immunity because the body releases cytokines—proteins that regulate the immune system—during extended periods of sleep.

Electronic gadgets emit blue light, which can disrupt your child's natural sleep-wake cycle. To avoid this, set aside the last hour before bed as screen-free time, allowing your child to relax and sleep peacefully, which will further strengthen their immune system.

Encourage Regular Exercise for a Healthy Immune System

Exercise provides a significant boost to the immune system by reducing inflammation and allowing immune cells to regenerate. Encourage your child to exercise daily, not only to prevent illness but to promote overall digestive health, organ function, and general wellbeing. Physical activity, such as swimming, cycling, or aerobics, helps boost immunity in children by increasing the circulation of disease-fighting white blood cells (WBCs).

By establishing a routine that includes fun and engaging activities, you’re setting up healthy habits for life.

Supercharge Your Child's Meals with Nutrients

A healthy diet is the cornerstone of a strong immune system. Ensure your child’s meals are packed with nutrients and antioxidants found in whole plant foods like fruits, vegetables, nuts, seeds, and legumes. Immune system boosters such as citrus fruits, green leafy vegetables, turmeric, green tea, papaya, olive oil, almonds, ginger, garlic, and yoghurt should be incorporated into their diet.

Citrus fruits like oranges, tangerines, and grapefruits are high in vitamin C, a powerful antioxidant that strengthens the immune system’s ability to fight infections. Additionally, include nutrient-dense vegetables like broccoli and spinach, which are rich in vitamins, antioxidants, and beta carotene.

Manage Stress to Improve Your Child's Immune Health

Stress can affect the immune system’s ability to fight off antigens. Keeping track of your child’s stress levels and creating a space where they can relax and recharge is essential for their overall health. Declutter your home, focus on the positives, and schedule relaxing activities to create a calm environment. This will go a long way in strengthening your child's immunity and rejuvenating both their mind and body.