As a parent, you may be wondering how to boost your child’s immunity and ward off COVID-19 and other infections. Well, there are no magic wands or magic supplements.

The best way to protect children from getting infected is to take adequate steps to boost their immune systems from an early age. 

5 Effective Ways to Strengthen Your Child’s Immunity

1. Make sure your child sleeps and eats on time

Sometimes, parents who go through increased career pressure, fail to maintain daily meal and sleep routines which are the two most important aspects of a child’s growth and are important for building a strong immune system.

Try and

  • Adhere to mealtimes: Stick to the regular mealtimes as it is equally important as eating healthy. It helps in regulating their body cycle and in boosting their metabolism.  

  • Stick to the same bedtime: A child needs adequate sleep for their immune systems to thrive. Hence, ensure they go to bed, every day on time. If you find it difficult to instil this habit in them, start by following a routine bedtime yourself. If your child witnesses switching off all lights and electronic gadgets, every night at the same time, and you're going to bed thereafter, developing a sleep routine for them will be easier.

2. Restrict your child’s screen time

Children who spend a lot of time in front of a screen tend to go to bed late, take longer to fall asleep, and sleep for fewer hours than those with less exposure to these devices.

Children need 10 to14 hours of uninterrupted sleep every day to keep their immune system kicking. That means those little bodies will be better prepared to fight off any germs that come their way. 

Since screen time may also affect sleep quality, restrict your child’s screen time to help him/her sleep well, and strengthen their immune system.

3. Help your child to stay physically active

Research shows that regular exercise or being physically active will keep your child healthy and can increase the number of cells that fight infection. 

Since outdoor sports are limited during the pandemic, it might be difficult to engage your child in physical activities. 

Even though you can’t let your child go outside, you can develop engaging and innovative activities to keep your child physically active at home. 

Here’s how you can do it: 

  • Practice yoga with them, at least for 15 to 20 minutes as it is a great way to help your child burn off some energy.

  • Dancing for 20 to 30 minutes a day will help to build stamina. 

  • Engage your child in the daily chores at home.

4. Practice hygiene and promote regular hand washing

All infections, including COVID-19, are easily spread through poor hygiene, contact with other people or items, as well as through oral and nasal secretions. 

Children are more susceptible to viral transmission as they continuously touch their faces. Hence, you should encourage your child to wash hands with lukewarm water and soap for at least 15 to 30 seconds before and after their meals.

You should set a good example by wearing a mask in crowded and closed places, and teach your child to do the same. 

5. Encourage a healthy diet 

A nutritious and balanced diet has a direct impact on your child’s immune system. For a growing child, protein is vital to build and repair body tissue and fight viral and bacterial infections. 

If your child is a non-vegetarian, the requirement for good quality protein, omegas, zinc, and iron can be fulfilled with a diet that includes lean meat like chicken and fish and eggs. 

If your child is a vegetarian, make sure to include milk, soya, pulses, nuts, protein, paneer in his/her daily diet.

Some other key immune-boosting foods for children are:

A. Nuts like almonds, walnuts, and cashews

B. Seeds like pumpkin, sunflower, and flax

Do not give these seeds to infants (0 to1 year of age) and toddlers (1 to 2 years of age) without medical expert consultation since these seeds require adequate chewing and swallowing.

C. Sulfur-rich vegetables like onions, cauliflower, broccoli, and dark leafy greens like spinach

If your child has a compromised immune system that could make it harder to fight off an infection, consult with your doctor to find ways to improve their immunity.


Disclaimer: This article is written by the Practitioner for informational and educational purposes only. The content presented on this page should not be considered as a substitute for medical expertise. Please "DO NOT SELF-MEDICATE" and seek professional help regarding any health conditions or concerns. Practo will not be responsible for any act or omission arising from the interpretation of the content present on this page.