Runny noses, coughs, and the occasional fever come with the territory when you’re raising children, especially when a new school year begins. As every parent knows, you can’t protect your child from every cold or virus, but there are ways you can help support a healthy immune system.
And it doesn’t require expensive supplements or a complicated routine. Many of the things that benefit a child’s immune system are the same habits that support overall health.
Serve a Variety of Healthy Foods
Good nutrition gives a child’s body the nutrients it needs to grow, develop, and function properly. When planning meals, aim for a mix of fruits and vegetables, whole grains, protein-rich foods, and dairy or appropriate alternatives.
One easy approach is to put plenty of color on the plate. Berries, oranges, leafy greens, sweet potatoes, broccoli, and other colorful fruits and vegetables provide a variety of vitamins and nutrients.
If you have a picky eater, don’t give up on a healthy food after one rejection. Children often need to encounter a new food several times before they’re willing to eat it. Continue offering different choices without putting too much pressure on them.
Make Sleep a Priority
Sleep is important for much more than preventing a grumpy morning. Adequate sleep supports physical growth and brain development, but it’s also crucial for healthy immune function.
A consistent routine can make bedtime easier. Try to keep bedtime and wake-up times regular and establish a calming routine that signals the day is winding down. A bath, pajamas, and a favorite book can go a long way.
Keep Them Moving
Regular physical activity is an important part of a child’s physical and emotional health. Fortunately, kids don’t need an exercise program. They simply need opportunities to play and stay active.
Running through the backyard, riding a bike, dancing in the living room, playing at the park, or kicking a ball around are simple ways to make movement a natural part of the day.
Head Outdoors
Outdoor time provides a change of scenery along with opportunities for exercise, exploration, and play. Spending time outside during the day can also support healthy sleep routines.
You don’t have to plan a major family outing. Take a walk around the neighborhood, visit a local playground, explore the backyard, or go on a nature hunt together.
Teach Good Handwashing
Washing hands doesn’t boost the immune system, but it does help prevent the spread of germs that can make children sick.
Encourage children to wash with soap and water before eating, after using the bathroom, after coughing or sneezing, and when they come inside from play. Younger children may need help remembering to scrub for at least 20 seconds. A good reminder is to teach your child to sing the birthday song all the way through while they scrub their hands.
And, of course, parents and caregivers can reinforce the habit by setting a good example.
Don't Forget Water
Children can get so busy playing that they don’t always stop when they’re thirsty. Make water readily available throughout the day, particularly during active play and hot weather.
Sending a reusable water bottle with your child is an easy way to encourage the habit.
Leave Room for Downtime
Children can have busy schedules, too. School, child care, activities, sports, and family commitments can add up quickly.
Along with getting enough sleep at night, children benefit from some unstructured time to relax. Reading, drawing, doing a puzzle, or simply playing quietly gives them a chance to slow down.
Be Skeptical of Quick Fixes
Walk through a pharmacy or scroll through social media and you’ll see plenty of products promising to “boost” immunity. Vitamins, gummies, and other supplements may sound appealing, but more isn’t necessarily better.
Remember that supplements aren’t a substitute for nutritious food, adequate sleep, and healthy activity. Before giving your child a vitamin, herbal product, or dietary supplement, check with your pediatrician or other health care provider.
Stay on Top of Routine Health Care
Regular checkups allow your child’s health care provider to monitor growth and development, answer your questions, and make sure recommended vaccinations are up to date.
Vaccines prepare the immune system to recognize and protect against specific diseases, making them an important part of preventive health care.
Look for Healthy Habits with a Child Care Provider
As children often spend a large part of their day in child care, it makes sense to look for a provider that reinforces the healthy habits you practice at home.
When visiting a child care program, pay attention to the daily routine. Are children given regular opportunities to be active and play outdoors? How does the program handle handwashing and hygiene? What kinds of meals and snacks are served? Is adequate time provided for rest?
These are good questions to ask because quality child care involves more than what happens in the classroom. A child’s health, safety, and overall well-being are important parts of a positive child care experience.
ABC Quality helps South Carolina families identify child care programs committed to quality. ABC Quality ratings give parents additional information they can use when comparing programs and deciding which setting is right for their child.
When searching for child care, look for providers that participate in ABC Quality and ask them how they support healthy habits throughout the day.
Healthy Habits Make a Difference
Even the healthiest child will get sick occasionally. That’s a normal part of childhood. Instead of looking for a way to “boost” immunity overnight, concentrate on the habits that support your child’s health over time.
A varied diet, adequate sleep, plenty of physical activity, good hygiene, and regular health care provide a strong foundation. They may not prevent every sniffle that comes home, but they’re good habits that can benefit your child for years to come.