As a parent, it can seem like you’re constantly fighting coughs, sneezes and sniffles. It can feel that just as your child recovers from one type of illness, they’re doomed to fall ill again – and what else can you do? It’s natural for children to be challenged as their immune system navigates the road of life and learns to come back stronger. However, you can support a solid foundation of health that will make them more resilient all year round.

From a naturopathic perspective, I am not out to discover a magic pill to ‘boost’ immunity. Instead, it’s about building a way of living that nurtures and fortifies the body’s inherent capacity for protection. This comprehensive approach is a handful of really simple, baseline habits that have huge impacts.

Nourish from the Inside Out with a Whole-Food Diet

The best way to boost your child’s immune system is through the everyday food that they eat. The immune system cells (and other systems in the body) need vitamins, minerals, and antioxidants to function optimally, all found most concentrated in unrefined foods.

Load up their plate with a rainbow: Aim for at least five servings of fruits and vegetables daily. Every colour offers unique phytonutrients that help boost immune health. I’m talking about leafy greens, citrus fruits, berries, capsicums and carrots.
Focus on whole grains and lean protein: These will give your child steady energy, as well as acting as building blocks for the cells of their immune system.
Limit processed foods and added sugar: Sugary foods high in unhealthy fats can contribute to inflammation, and may compromise the immune system’s efficiency. This doesn’t mean your child can never have a treat, but such foods shouldn’t be a daily staple.

Food is always the best place to get your nutrients but if you have a particularly picky eater, it’s something to talk about with a qualified practitioner. They can help you determine whether or not a high-quality multivitamin may be appropriate.

Prioritise Restorative Sleep

Sleep isn’t just downtime; it’s a critically important active time for your body, including your immune system. While you are sleeping, your body is recharging and healing by producing cells that fight germs.

It has been shown that when a child doesn’t get enough sleep, it increases the risk of catching a cold after being exposed to a virus. (Prather, A. A., Janicki-Deverts, D., Hall, M. H., & Cohen, S. (2015). Behaviorally Assessed Sleep and Susceptibility to the Common Cold. Sleep, 38(9), 1353–1359.)

The amount of sleep required depends on the individual, with requirements ranging from 12–16 hours for infants to a recommended 8–10 hours for teenagers. To promote healthy sleep, establish a regular bedtime routine and avoid screens for around two hours prior to bed.

Keep Them Active and Moving

Regular exercise is fundamental to good health, because your lymphatic (immune) system doesn’t have a pump like your circulatory system does, so it needs exercise to act as a pump to circulate immune cells. Working out can help reduce stress, aid in getting better sleep and encourage healthy circulation that lets immune cells move around efficiently in your body.

Children need about an hour of active play every day. This doesn’t have to be an organised sport: chase and tag in the playground, a family walk or bike ride, or simply playing in the back yard are all great ways to keep their bodies strong and immune systems supported.

Manage Stress and Encourage Downtime

When we think about kids, a lot of times we assume they don’t get stressed out. But children are affected by stress too, and chronic stress can lead to hormonal changes that compromise the immune system’s response. It’s critical for your child to have unstructured downtime to play and unwind in order to stay emotionally and physically healthy.

Provide a comfortable and safe space for your child to express his or her worries and set aside time for fun, bonding family activities. A balanced, supported nervous system correlates to a more robust immune response.

Don’t Forget the Simple Foundations

In addition to these core pillars, a small number of simple habits offer the first level of defence:

Stay Hydrated: Keeping the mucus membranes in our nose and throat well-hydrated allows them to do their job of effectively catching germs. Get your child to drink at least a glass of water after each meal.
Practice Good Hygiene: Teach them to wash their hands often with soap and warm water, and how to cover coughs or sneezes with their elbow.
It’s a long-term race to build up immunity. It’s the little things, day in and day out, that build a strong foundation of health for your child.

If you want a personalised, whole-family approach to supporting your child’s health and building their immune resilience, get in touch or book an online consultation today.