How to Strengthen Your Child’s Immune System This School Year

Back-to-school time means children will return home with a runny nose, sneezing and coughing. While there is no way to keep them healthy all the time, and no one has a cure for the flu or a cold, there are some simple and natural things you can do to boost your child’s immune system so you can avoid sick days. to the minimum.

And that doesn’t mean immune-boosting supplements; most of them are actually ineffective, and some have serious drawbacks . Instead, try these doctor’s recommendations to support your child’s immune system.

Make sure they get enough sleep

The American Academy of Pediatrics (AAP) recommends that children ages 6 to 12 get 9 to 12 hours of sleep, and teens 13 to 18 years of age get 8 to 10 hours of sleep. However, we know this is easier said than done. There are obvious culprits for childhood restlessness, such as too much screen time or a few sleepless nights. AAP suggests keeping a daily routine for eating, sleeping, and playing, and making your child’s room sleep-friendly . But if your child is snoring loudly or having trouble falling asleep, it could be a sign of a more serious problem that needs to be looked into by a specialist.

Keep Them Active

The benefits of being active in children are too numerous to list. However, it is important to note that active play strengthens bones, muscles, and the immune system. The AAP recommends that children over the age of six get 60 minutes of physical activity every day. They hopefully make that quota during recess, PE or their favorite sport, but if not, there are YouTube channels that make exercise fun. My boys (and their parents) love doing yoga on the Cosmic Kids Yoga channel or dancing with the duo Koo Koo.

Offer them a healthier diet

We’ve all been there. It’s a busy day with workouts, pickups, and other appointments, and the last thing you want to do is make a gourmet meal, so you drive or order a pizza.

Most doctors agree that eating processed foods or meals with added sugar or unhealthy fats from time to time is okay, but eating them all the time won’t boost their immune system. And while some vitamins and supplements may claim to help, doctors agree that proper nutrition is the best way to protect yourself from disease.

Your diet should include whole grains, calcium, healthy fats, and lean protein. The Centers for Disease Control and Prevention (CDC) has a handy guide for determining how much fruits and vegetables your child needs. And if you need help packing a healthy lunch, we have some tips.

Use only prescribed antibiotics

When your child gets sick, it’s tempting to use an antibiotic prescribed for a previous illness to treat the current one. However, antibiotics should only be used to treat infections and not viruses such as colds and flu. And according to the AAP, repeated misuse of antibiotics can cause bacteria to become resistant to viruses, which can lead to hospital visits. If your child is sick and needs an antibiotic, use it exactly as directed.

Give them down time

Stress and anxiety can make anyone more prone to infections and illnesses. Dr. Claire McCarthy of Harvard Health recommends not only getting kids enough sleep, but also giving them enough time to do the things that make them happy, whether that’s playing family games together or being able to talk about something that’s bothering them. And watch for any signs that your child may have depression.

Make sure your child is up to date on all vaccinations

Vaccines work with the immune system to fight off certain bacteria and viruses, so keeping your child up to date with their pediatrician and keeping their immunizations up to date can help keep them healthy. And with flu season fast approaching, everyone in your family should get their flu shot and new COVID booster this fall. Your child’s doctor will be happy to answer any questions or concerns about vaccines. You can also check out this informative CDC article on the safety of vaccines, their side effects, and when your child should get them.

Don’t Forget What We’ve Learned During the Pandemic

Of course, we can go out and have fun again, but we must remember the basic things we still need to do to protect ourselves from disease. Remember to cover your face with your elbow when you sneeze or cough. Wash your hands thoroughly under hot water for 20 seconds. Throw away your child’s toothbrush if they get sick. It’s also okay to wear a mask.