5 Natural Ways to Boost Your Child’s Immunity as They Head Back to School

How Does the Immune System Work? 

The immune system works in three main ways to keep your child healthy: innate, acquired, and passive immunity. 
 
Innate immunity is the body's first line of defense, and plays a crucial role in protecting against bacterial and viral infections. It’s what your child is born with and includes barriers like the skin and mucous membranes. 
 
Acquired immunity develops over time. When your child is exposed to a germ, the immune system remembers it through special types of white blood cells called memory cells (B-lymphocytes and T-lymphocytes). This helps the body to respond faster and more effectively if the same germ shows up again. 
 
Passive immunity is borrowed protection, like the antibodies a baby gets from breast milk. This type of immunity is temporary but provides crucial protection early in life. 

5 Natural Ways To Support Your Child’s Immune System

Here are five simple ways to support your child’s immunity and even reduce their susceptibility to infection: 

Feed a Healthy Diet 
 
A healthy diet is key to supporting your child's immune system, as about 70% of their immunity comes from the gut. Here are some simple ways to help keep their gut and immune system strong: 
 
Add probiotics: Look for yogurt without added sugar to include in their meals. If your child is open to trying new things, fermented foods like kimchi or sauerkraut can be great options too. If you go the supplement route, aim for ones that have at least 14 different strains of beneficial bacteria. 
Load up on fruits and veggies: Aim for five servings a day, filling half of their plate with colorful fruits and vegetables. Don’t forget about vitamin C-rich citrus fruits, as they can help support the white blood cells. 
Opt for whole grains and lean proteins: Whole grains and lean proteins are also important to support their immune system. 
Include dairy: Make sure they get enough dairy products or other sources of calcium to keep their bones and overall health strong. 
Use healthy fats: Incorporate healthy fats, like those from vegetable oils, into their meals for added benefits. 
Limit processed foods: Try to cut down on processed snacks and meals high in added sugars and unhealthy fats. Treats like cookies and ice cream are fine occasionally but shouldn’t be everyday items. 

Help Them Get Enough Sleep 

We all know that sleep is essential for recharging our bodies, and that goes for children, too. The amount of sleep your child needs can vary based on their age—infants may require 12 to 16 hours, while teens typically need around eight to 10 hours. Plus, every child is different, and some may just need a little extra rest. 
 
To help your child get the sleep they need, try limiting screen time, especially for teens. It’s a good idea to have devices turned off at least an hour or two before bedtime and to keep them out of the bedroom altogether. Establishing a regular sleep schedule can also make a big difference. Consistent bedtimes and wake-up times help set a rhythm that can lead to better sleep. 

Try To Keep Them Active

Regular exercise supports the overall health of your child and might reduce their risk of getting sick. Ideally, kids should be active for about an hour each day, but “active” doesn’t have to mean hitting the gym or playing organized sports. Simple activities like playing at the playground, riding their bike, or going for a walk can do wonders. 
 
If your child is a serious athlete and spends several hours exercising each day, it’s important to ensure that it doesn’t cut into their sleep or lead to burnout.

Ensure They Are Hydrated 

Since our bodies are made up of about 70% water, regular water intake helps everything function properly. This is especially crucial for growing kids and teens, as water helps flush out toxins and deliver oxygen to their cells. 
 
Many kids don’t realize they need to drink water until they're already feeling thirsty or dehydrated. Here are a few simple ways to help them stay hydrated: 
 
-Let them choose a water bottle they really like. Having a cool bottle can make them more excited to drink water. 
-Try adding frozen fruit or fun-shaped ice cubes to their water. It’s a simple way to make drinking water more enjoyable. 
-Show them how to check the color of their urine to see if they're drinking enough water. This can help them understand when they need to hydrate. 

Try Immunity Supporting Supplements

Some kids, especially picky eaters or those who are deficient in certain nutrients, may benefit from these supplements to help support their immune health effectively: 
 
Vitamin C: Known for its role in supporting white blood cell production, vitamin C can protect the immune system and fight against infections. 
Vitamin D: Essential for immune function, vitamin D may activate immune cells and potentially reduce the risk of respiratory infections. 
Vitamin B6: Important for biochemical reactions in the immune system, vitamin B6 can support the production of antibodies and helps maintain overall health. 
Zinc: This mineral plays a key role in immune cell function and helps the immune system to fight infections.