Winter can be a season full of cosy sweaters, hot cocoa, and blanket snuggles, however, it can also bring a surge of colds, flu, and other illnesses, especially for children. If you find yourself making frequent trips to the paediatrician during this time, you're not alone. Healthcare experts suggest that kids are more susceptible to infections during colder months, but there are ways to strengthen their immunity and keep them healthier.
In an exclusive interaction with the editorial team of Onlymyhealth, our expert, Dr Shrey Kumar Srivastav, Senior Consultant and Physician, Sharda Hospital - Noida, shared how. Here’s everything you need to know!
Tips To Boost Immunity In Kids Who Fall Ill Easily
1. Prioritise Nutrition
A balanced diet is the cornerstone of a strong immune system. Dr Srivastav recommended that you make sure your kids’ meals include:
Fruits and Vegetables: Citrus fruits like oranges and lemons are rich in vitamin C, while spinach and broccoli offer a boost of essential antioxidants.
Protein-Rich Foods: Eggs, lean meats, lentils, and beans provide the building blocks for immune cells.
Healthy Fats: Foods like nuts, seeds, and avocados contain omega-3 fatty acids that support immune function.
Probiotics: Yogurt with live cultures and fermented foods like pickles can improve gut health, where much of the immune system resides.
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2. Ensure Adequate Sleep
Sleep is critical for the body’s ability to fight infections. Children require different amounts of sleep based on their age:
Preschoolers: 10-13 hours per night
School-aged children: 9-11 hours per night
Teenagers: 8-10 hours per night
Therefore, establish a bedtime routine to ensure they get enough rest.
3. Keep Them Active
Regular physical activity boosts circulation, which helps immune cells travel through the body more effectively. Dr Srivastav stressed encouraging outdoor play or indoor activities like yoga or dance when it’s too cold to venture outside.
4. Teach Proper Hygiene
Good hygiene practices can drastically reduce the spread of germs. Here’s how you can train your kid:
- Teach kids to wash their hands with soap for at least 20 seconds.
- Remind them to cover their mouth and nose with a tissue or elbow when coughing or sneezing.
- Avoid touching the face, especially the eyes, nose, and mouth.
5. Dress Them Warmly
Proper clothing is essential during winter. Layering helps trap warmth, and don’t forget hats, gloves, and waterproof shoes. However, avoid overdressing, as overheating can also make them uncomfortable and sweaty.
6. Stay Hydrated
Cold weather often reduces the urge to drink water, but staying hydrated is vital for overall health and immune function. To keep your child hydrated, offer warm drinks like herbal teas or soups if plain water isn’t appealing.
7. Minimise Stress
School or stress due to studies affects immunity even in children. Hence, relaxation through activities like reading, crafting, or spending quality family time. Ensure their schedules are not overly packed with activities.
8. Vaccinate
Make sure your kids are up-to-date on their vaccines, including the flu shot. Vaccination is a proven way to protect against serious illnesses.
9. Keep Indoor Air Clean
Dry indoor air can irritate the respiratory system and make kids more susceptible to infections. Use a humidifier to maintain moisture levels, and ensure proper ventilation to reduce airborne pathogens.
Bottomline
While it’s normal for kids to fall ill occasionally, frequent illnesses can be exhausting for both children and parents. By adopting these immunity-boosting strategies, you can help your little ones build a stronger defence against winter’s challenges. Remember, small daily habits can make a big difference in their overall health.