5 Ways to Boost Your Child’s Immunity

By Sandra Gordon



The height of cold and flu season is fast-approaching, and, chances are, like most parents, you're dreading the usual rounds of illness that can make your child miserable. Unfortunately, getting sick when you're a kid is simply part of the job description. Children prime their immune systems by battling an ongoing series of germs, which is why many pediatricians consider six to eight colds, bouts of flu, or ear infections per year normal. Still, adopting these healthy habits can help protect kids (and the rest of the family) from suffering any more than you have to:

1. Serve more fruits and veggies Carrots, green beans, oranges, strawberries… They all contain immunity-boosting phytochemicals like vitamin C and carotenoids, says William Sears, M.D., author of The Family Nutrition Book (Little Brown, 1999). Try to get your child to eat five servings of fruits and veggies a day. (A serving is about 2 tablespoons for toddlers, 1/4 cup for older kids.)

2. Make sure they get their Zzz’s
Studies of adults show that sleep deprivation can make you more susceptible to illness, and the same holds true for young ones. Children in day care are particularly at risk for sleep deprivation because all the activity can make it difficult for them to sleep. How much sleep do kids need? A newborn may need up to 18 hours of crib time a day; toddlers require 12-13 hours, and preschoolers need about 10 hours. If your child can't or won't take naps during the day, pediatricians advise scooting up bedtime to an earlier hour.

3. Exercise as a family
Research shows that exercise increases the number of natural killer cells in the body, making us more resistant to infections. Exercising as a family is one of the best ways to ensure that children stay active. “Parents serve as powerful role models for their children,” says Dr. Jeffrey L. Tanji, MD and Associate Medical Director of Sports Medicine for the UC Davis Health System. “Parents who exercise with their children demonstrate the value of exercise, the value of spending time together, as well as simply the value of play or recreation.” Fun family activities include bike riding, snow-tubing, hiking, skating, basketball and tennis.

4. Guard against germ spread
Fighting germs doesn't technically boost immunity, but it’s a great way to reduce stress on your child’s immune system. Make sure your kids wash their hands often and with soap. You should pay particular attention to their hygiene before and after each meal and after playing outside, handling pets, blowing their noses, using the bathroom, and arriving home from day care. When you're out, carry disposable wipes with you for quick clean-ups. To help kids get into the hand-washing habit at home, let them pick out their own brightly colored hand towels and soap in fun shapes, colors and scents. Tell your children to wash their hands for as long as it takes them to sing their ABCs, "Row, Row, Row Your Boat" or the "Happy Birthday" song (about 20 seconds).

5. Keep it clean
Here’s another key germ-busting strategy: “If your child does get sick, throw out her toothbrush right away,” says Barbara Rich, D.D.S., a spokesperson for the Academy of General Dentistry. If it’s a bacterial infection, such as strep throat, your child can reinfect herself with the same germs that got her sick in the first place, plus germs can hop from toothbrush to toothbrush, infecting other family members. Tossing that icky toothbrush protects your whole family. You might also try investing in a toothbrush sanitizer. Using UV light to destroy the DNA of microorganisms, these gizmos kill over 99% of harmful bacteria, including streptococcus, E. coli and salmonella, as well as some viruses. New models are compact, easy-to-use and cost less than the price of cold medicine and Kleenex for the whole family.