“How can I boost my child’s immune system?”

It’s back-to-school season, which means it’s time to prepare for cold and flu season. Here are our top tips for naturally boosting your kid’s immunity.

Build stronger immunity by ensuring enough sleep

Sleep is key for a healthy immune system. Studies show sleep and the circadian rhythm work with the body’s other systems to regulate immunological processes. On the other hand, sleep deprivation causes chronic inflammation that has a negative effect on the immune system.

When your child is asleep, their immune system releases cytokine proteins, some of which are necessary for the body’s response to infection or inflammation. Without enough sleep, the body may not produce enough of these cytokines, weakening your child’s immune response. 

Give your kid immunity-boosting nutrients

Sleep and nutrition show up on almost every “how to stay healthy” list because they really are that important.

Research indicates a standard American diet (high in processed sugars and red meat and low in nutrient-dense vegetables and fruit) promotes digestive system issues which cause inflammation and correspond with lower immunity.

So what foods can help improve immunity for kids? Try to provide meals and snacks containing the following vitamins, minerals, and nutrients:

• Vitamin C

  Vitamin C is needed for immune system cells to do their jobs well. Not having enough can increase susceptibility to certain pathogens. Vitamin C is easy to add to your kid’s diet in the form of fruits — guava, kiwi, citrus, berries, and melons, especially.

• Vitamin D

  Vitamin D plays an important role in both types of immune response (innate and adaptive). We know vitamin D as the nutrient we get from the sun, but it’s also found in foods like salmon, eggs, and mushrooms.

• Zinc

  Our bodies don’t make zinc but need it for immune function and cell integrity. Supplements like these immune support gummies with zinc are a great way to make sure your child has the zinc they need.

• Probiotics

  These are the friendly bacteria that live in the gut, protecting us from harmful bacteria and aiding immune system function. You can find them in yogurt and fermented foods, or take them in the form of supplements.

• Prebiotics

• Prebiotics are food for probiotics! These mostly come from high-fiber foods like greens and grains, but you can also get them in the form of fun, kid-friendly drink mixes, and chewables.

In addition to these, elderberry is a popular and effective natural remedy for treating the symptoms of colds and flu. Bonus: they also come as gummies!

Reduce stress to support a healthy immune system

It can be hard for adults to realize, but children can deal with stress, too. They can pick up on the stress of their parents, and develop anxieties of their own, especially in uncertain times. Besides for interfering with sleep, psychological stress may also contribute to an imbalance in the immune response.

For children who may be dealing with stress, ensure they have a safe outlet to talk about their feelings. Prioritizing calm, quality time together, reliable routines, and imaginative play can help some kids feel calmer and more at ease. 

Make movement part of the routine

Physical activity is associated with improved defense against inflammatory diseases, so keep playtime going even when the summer ends! Whether your child is enrolled in sports or regularly enjoys neighborhood walks with the family, as long as you keep them moving, you’ll help keep their immune system strong.

You can browse the Sona blog for more tips on how to support your immune system, as well as more on the nutrients and supplements listed above. 

 

References

1. Aranow, Cynthia. “Vitamin D and the immune system.” Journal of investigative medicine: the official publication of the American Federation for Clinical Research vol. 59,6 (2011): 881-6. doi:10.2310/JIM.0b013e31821b8755. Accessed online Aug. 19, 2021.

2. Besedovsky, Luciana et al. “Sleep and immune function.” Pflugers Archiv: European journal of physiology vol. 463,1 (2012): 121-37. doi:10.1007/s00424-011-1044-0. Accessed online Aug. 19, 2021.

3. Carlsson, Emma et al. “High physical activity in young children suggests positive effects by altering autoantigen-induced immune activity.” Scandinavian journal of medicine & science in sports vol. 26,4 (2016): 441-50. doi:10.1111/sms.12450. Accessed online Aug. 19, 2021.

4. Carlsson, Emma et al. “Psychological stress in children may alter the immune response.” Journal of immunology (Baltimore, Md.: 1950) vol. 192,5 (2014): 2071-81. doi:10.4049/jimmunol.1301713. Accessed online Aug. 19, 2021.

5. Molendijk I, van der Marel S, Maljaars PW. Towards a Food Pharmacy: Immunologic Modulation through Diet. Nutrients. 2019 Jun;11(6):1239. Accessed online Aug. 19, 2021.

6. Olsen, Eric J. “Lack of Sleep: Can it Make You Sick?” MayoClinic.org. (Nov. 28, 2018). Accessed online Aug. 19, 2021.

7. Ströhle, Alexander, and Andreas Hahn. “Vitamin C und Immunfunktion” [Vitamin C and immune function]. Medizinische Monatsschrift fur Pharmazeuten vol. 32,2 (2009): 49-54; quiz 55-6. Accessed online Aug. 19, 2021.

8. Zakay-Rones, Z et al. “Randomized study of the efficacy and safety of oral elderberry extract in the treatment of influenza A and B virus infections.” The Journal of international medical research vol. 32,2 (2004): 132-40. doi:10.1177/147323000403200205. Accessed online Aug. 19, 2021.