In a perfect world, the organisms kids come into contact with on a daily basis would be harmless. Unfortunately, this is not always the case, so parents must help kids stay healthy by taking steps to strengthen their immune systems.
Feed Children a Nutritionally Balanced Diet
Adding plenty of fresh fruits and vegetables to your child’s diet, particularly those that contain vitamin C and beta-carotene, can have immune boosting effects. Vitamin C increases the production of antibodies, white blood cells, and interferon levels in the body, while beta-carotene increases the number of infection-fighting cells in the body.
Good sources of vitamin C:
- oranges
- collard greens
- broccoli
- brussel sprouts
- red cabbage
- kale
- strawberries
- raspberries
- grapefruit
- snow peas
- sweet potatoes
- tomatoes (canned and fresh)
- red peppers
Good sources of Beta-Carotene:
- carrots
- apricots
- papaya
- mangos
- pumpkins
- sweet potatoes
- cantaloupe
- spinach
In addition to vitamin C and beta-carotene rich foods, parents should add foods that contain vitamin E, bioflavonoid, and zinc to their kids’ diets as well.
The United States Department of Agriculture’s “MyPyramid for Kids” can be used as a guideline for providing a well-balanced diet to a child. If your child is a finicky eater, talk to his pediatrician about adding multivitamins to his diet.
Encourage Kids to Get Physically Active
Regular, moderate exercise can increase the production of bacteria-fighting cells and help immune cells circulate through the body faster. Playing outdoors, participating in sports, going on nature walks, bike riding and doing martial arts are all fun ways for children to get the exercise they need to boost their immune systems.
Reduce the Amount of Stress in Kids’ Lives
Prolonged stress in kids can suppress their immune systems. The best way to minimize stress in children and help them stay healthy is to find ways for them to relax. In addition to getting plenty of rest and exercise, your child can practice mini-meditation techniques and engage in soothing activities such as working with playdough, coloring and painting.
Encourage Children to Get Plenty of Sleep
Sleep is vital for your child’s immune system to function properly. Preschoolers should get between 11 and 13 hours of sleep each day and early elementary age children need 10 to 11 hours of sleep.
To help your child get a good night’s rest, stick to a regular bedtime routine, eliminate caffeine in his diet, and keep your child’s bedroom optimized for sleep.
Don’t Expose Kids to Cigarette Smoke
Second-hand cigarette smoke increases the risks of respiratory illnesses in children, worsens existing breathing problems, and exposes kids to harmful toxins that can weaken their immune systems.
Encouraging kids to eat right, get plenty of sleep, relax, exercise, and avoid cigarette smoke can strengthen their immune systems and enable their bodies to fight viruses, bacteria and other harmful organisms they come into contact with each day.
References:
American Sleep Association. Accessed 3-27-09
Your Total Health a Service of NBC and iVillage.com. Accessed 3-27-09
United States Department of Agriculture (USDA). Accessed 3-27-09
Centers for Disease Control and Prevention (CDC). Accessed 3-27-09
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