How to boost little children's immunity

Article author: Iveta Bartošová

As autumn starts knocking at the door, most parents begin to worry about the endless cycle of runny noses, coughs, and generally the days they will spend at home with their sick children. It does not have to be that way if you believe it and if you start preparing your child for it already in the summer months. If you have not started preparing yet and it is mid-September, do not despair, there is still plenty you can catch up on. How can you strengthen children's immunity so they are more resilient?

What to do for better children's immunity

Quality diet

It is important to start from the inside, with a quality diet rich in vitamins and minerals. For example, vitamin C can be supplemented through fruit and vegetables, or as a dietary supplement, with acerola being the best source. The diet should be based on real basic foods, so it is necessary to avoid industrially processed products, too much sugar, and anything with flavorings, colorings, or sweeteners. Do not forget fermented products, which are rich in probiotics and easier to digest, such as yogurts, kefirs, sourdough bread, fermented vegetables like pickles, kimchi, or sauerkraut. For infants, exclusive breastfeeding for at least the first 6 months is best, then add quality complementary foods and definitely do not stop breastfeeding. 

Hydration

Make sure the child drinks enough and remind them regularly to have a drink if they are not used to it. The most beneficial are water and unsweetened teas.

Hygiene

Hygiene is very important, especially the habit of washing hands, particularly when the child comes home from outside. It is also a good idea to wash hands before eating and after using the toilet.

Enough sleep

For the body to regenerate properly, it needs enough good-quality sleep. So unnecessarily do not expose the child to screens before bedtime, or block blue light, which can interfere with falling asleep.

Regular movement

Regular physical activity is very important for strengthening the body’s overall condition. Best of all is to go outside with the children on a bike, roller skates, play games with them outdoors, and run around on the playground. If the weather is not ideal for being outside, you can go together for swimming, play badminton, sign up for gymnastics at Sokol, or join any movement-based club.

Time outdoors in the fresh air

Try to go outside with the children every day. Sometimes the weather and outdoor temperatures are not ideal, but you can always find at least half an hour or an hour for a walk, during which you get some fresh air and recharge your batteries.

Hardening

It is good to start hardening in the summer months so that you are prepared for colder days in autumn. If you did not manage that, you can air the home more, heat less, lower the shower water temperature, dress the child less warmly (meaning do not bundle them up, but rather dress them as you would yourself), go outside in any weather, etc.

Building good relationships

It may seem unimportant, but it is very important because our mental state plays a big role in how we feel physically. If we are not at full strength, are constantly stressed, and argue with our children, it will also show in the body. 

If you have more children, it will be great if you make time for each of them at least once a week and spend one-on-one time together. It does not matter whether you go to the cinema, read a book together, draw, or play with a model railway; it is about spending time together. This will support your relationship and help you feel good overall. Children will not be little forever and will not always need us so much, so when else should we give them our time than now. 

In short

The start of the school year is a little stressful for many parents, because they expect to be at home with their children more often. It does not have to be that way if you believe it and if you include quality products in your child’s diet, make sure they drink enough fluids, wash their hands after coming in from outside, sleep enough, move regularly, especially in the fresh air, harden themselves, and build good relationships with you. In general, children get sick 6 times a year, so if they are struck by a runny nose, cough, or fever, those are also important for strengthening the immune system. 

Is there anything else that helps strengthen your children's immunity? Are your children often sick, or only very rarely?