Did you know that the prevalence of upper respiratory tract infections (URTIs) in children trumps that of adults? On average, children have 6-8 URTIs per year while adults have only 2-3 [1]. Given their unique physiology and social tendencies, children are more prone to infection so nourishing their budding immune systems is paramount.
Why is your child always unwell?
Unlike an adult, a child’s immune system is underdeveloped which makes them less apt at fighting off infections. In addition to this, children are highly social, spending most of their time interacting with others at daycare or pre-school and sharing common spaces and playthings. This combination means they are constantly exposed to harmful microbes and can seem to never catch a break from falling sick.
Supporting your child’s immune system requires a blend of good nutrition, rest and movement. Parents out there, get your notepads out and take note of our top tips below!
- Prioritise wholefoods and make them attractive
Adequate nutrition is required for all cells to function optimally. The Mediterranean diet, well-known for its multiple health benefits, is touted as the gold-standard way of eating for adults and children. With a great emphasis on plant-based foods such as fruits, vegetables, legumes, wholegrains and nuts, and less on animal foods, it is naturally anti-inflammatory and provides immune-supporting nutrients like zinc and vitamin C.
Encourage your kids to eat more wholefoods by:
- Exposing them to variety of foods with differing tastes and textures
- Presenting meals creatively in different forms or colours, for example fruit skewers or using natural colourants like beetroot powder to make irresistible pink pancakes
- Hiding fruits and veggies in well-loved classics for example swap meat for lentils in a bolognaise sauce and potato with cauliflower to make a creamy mash
2.Encourage adequate and restful sleep
Sleep is essential for repairing and rejuvenating the body. As children are actively growing and developing they require a lot more sleep than adults. Mounting evidence indicates that inadequate sleep can disrupt good immune system function, reinforcing its importance for optimal health[2]. How much sleep should children be getting a night? The Sleep Foundation recommends anywhere between 9–12 hours for children aged 2 to 13 years[3]. To help your child wind down in the evening, ensure there is a regular bedtime routine in place and that their environment is free from excessive distractions such as bright light and noise.
3.Have fun in the sun
Encouraging playtime outside provides a two-in-one benefit – sunshine and exercise. Getting moderate sun exposure helps promote the production of vitamin D in the skin, a fat-soluble vitamin that is critical for supporting a child’s immunity. On the other hand, regular exercise can strengthen your child’s immune resilience with the added advantage of tiring them out so they may be able to fall and stay asleep better at night.
4. Consider probiotics
Probiotics in the form of food such as kefir, yoghurt and sauerkraut or supplements make for a worthy addition to your child’s immunity care plan as they help to support friendly bowel flora in children. This is important as emerging research suggests our gut flora has major influence on the development of the immune system[4]. Unfortunately, this delicate microbial ecosystem can be disrupted by various factors such as an overly processed diet, tummy bugs and frequent antibiotic use. If you consider a supplement for your child, choose a powder form that is flavour-free so you can easily hide it in food.
[1] Santich, R., & Bone, K. (2008). Phytotherapy Essentials: Healthy children: Optimising children’s health with herbs. Phytotherapy Press.
[2] Garbarino, S., Lanteri, P., Bragazzi, N. L., Magnavita, N., & Scoditti, E. (2021). Role of sleep deprivation in immune-related […] risk and outcomes. Communications Biology, 4(1), 1-17.
[3] Sleep Health Foundation. (2016). How much sleep do you really need? https://www.sleephealthfoundation.org.au/how-much-sleep-do-you-really-need.html
[4] Zheng, D., Liwinski, T., & Elinav, E. (2020). Interaction between microbiota and immunity in health and disease. Cell Research, 30(6), 492-506.