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How To Increase Immunity In Kids?

Boost your child's immune system naturally with nutrition, sleep, exercise, and healthy habits. Learn proven ways to strengthen immunity in kids and reduce frequent illnesses.

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Written by Dr.Sonia Bhatt

Last updated on 3rd Jul, 2025

Introduction

As a parent, keeping your child healthy is always a top priority. A strong immune system plays a crucial role in protecting kids from infections, allergies, and illnesses. While it’s normal for children to fall sick occasionally, there are ways to naturally boost their immunity and help them stay active and energetic.

Understanding Immunity in Kids

A child’s immune system is still developing, especially in the early years. This makes them more prone to colds, coughs, and infections. However, with the right care, nutrition, and lifestyle habits, you can strengthen their immunity and reduce frequent illnesses.

Key Ways to Boost Your Child’s Immunity

Supporting your child's immune system with healthy habits is essential for helping them fight off infections and stay well year-round.

1. Balanced Nutrition
A healthy diet is the foundation of a strong immune system. Ensure your child gets:

  • Fruits & Vegetables: Rich in vitamins (A, C, E) and antioxidants that fight infections. Include oranges, berries, spinach, and carrots.

  • Protein Sources: Eggs, lean meats, beans, and nuts help build immune cells.

  • Probiotics: Yogurt and fermented foods support gut health, where 70% of immunity resides.

  • Healthy Fats: Omega-3 from fish, flaxseeds, and walnuts reduce inflammation.

2. Adequate Sleep
Sleep is essential for immune function. Ensure your child gets:

  • Newborns (0-3 months): 14-17 hours

  • Infants (4-12 months): 12-16 hours

  • Toddlers (1-2 years): 11-14 hours

  • Preschoolers (3-5 years): 10-13 hours

  • School-age kids (6-12 years): 9-12 hours

Consult Top Paediatricians

Dr. Kesha Nayak, Paediatrician

Dr. Kesha Nayak

Paediatrician

7 Years • MBBS, MD (Paediatrics)

Nashik

Apollo 24|7 Clinic - Maharashtra, Nashik

549

82 Cashback

Dr. Thejaswini Peddakotla, Paediatrician

Dr. Thejaswini Peddakotla

Paediatrician

10 Years • MBBS, MD Paediatrics

Hyderabad

Apollo 24|7 Clinic, Hyderabad

recommendation

81%

(125+ Patients)

599

90 Cashback

Dr. Navin Jain, Paediatrician

Dr. Navin Jain

Paediatrician

33 Years • MBBS, DCH

Haralur

KOSMODENT DENTAL STUDIO, Haralur

938

750

3. Regular Physical Activity
Exercise improves circulation and helps immune cells function better. Encourage:

  • Outdoor play (cycling, running, sports)

  • Indoor activities (dancing, yoga, stretching)

4. Hydration
Water helps flush out toxins and keeps mucous membranes moist, which acts as a barrier against germs. Ensure your child drinks enough water throughout the day.

5. Good Hygiene Practices
Teach kids to:

  • Wash hands frequently (before meals, after playing outside)

  • Avoid touching their face (eyes, nose, mouth)

  • Cover their mouth while coughing or sneezing

6. Vaccinations
Stay updated with your child’s immunization schedule. Vaccines protect against serious diseases like measles, polio, and flu.

7. Reduce Sugar & Processed Foods
Excess sugar weakens immunity. Limit candies, sodas, and packaged snacks.

8. Manage Stress
Even kids experience stress, which can lower immunity. Encourage:

  • Playtime and relaxation

  • Open conversations about their feelings

  • Mindfulness activities (deep breathing, storytelling)

9. Natural Immunity Boosters

  • Honey & Turmeric: A pinch of turmeric in warm milk or honey (for kids above 1 year) can soothe a sore throat.

  • Herbal Teas: Chamomile or ginger tea (in small amounts) can help during colds.

10. Avoid Overuse of Antibiotics
Unnecessary antibiotics can weaken immunity. Always consult a doctor before giving any medication.

When to See a Doctor?

If your child:

  • Falls sick too often

  • Has prolonged fever or infections

  • Shows signs of fatigue or poor growth

Consult a pediatrician to rule out underlying conditions.

Conclusion

Building immunity is a gradual process. Small, consistent changes in diet, sleep, and activity can make a big difference. Remember, occasional illnesses are normal, but a strong immune system helps kids recover faster.

Book a consultation with a pediatrician on Apollo 24|7 for personalized guidance on your child’s health.

Consult Top Paediatricians

Dr. Kesha Nayak, Paediatrician

Dr. Kesha Nayak

Paediatrician

7 Years • MBBS, MD (Paediatrics)

Nashik

Apollo 24|7 Clinic - Maharashtra, Nashik

549

82 Cashback

Dr. Thejaswini Peddakotla, Paediatrician

Dr. Thejaswini Peddakotla

Paediatrician

10 Years • MBBS, MD Paediatrics

Hyderabad

Apollo 24|7 Clinic, Hyderabad

recommendation

81%

(125+ Patients)

599

90 Cashback

Dr. Navin Jain, Paediatrician

Dr. Navin Jain

Paediatrician

33 Years • MBBS, DCH

Haralur

KOSMODENT DENTAL STUDIO, Haralur

938

750

Consult Top Paediatricians

Dr. Kesha Nayak, Paediatrician

Dr. Kesha Nayak

Paediatrician

7 Years • MBBS, MD (Paediatrics)

Nashik

Apollo 24|7 Clinic - Maharashtra, Nashik

549

82 Cashback

Dr. Thejaswini Peddakotla, Paediatrician

Dr. Thejaswini Peddakotla

Paediatrician

10 Years • MBBS, MD Paediatrics

Hyderabad

Apollo 24|7 Clinic, Hyderabad

recommendation

81%

(125+ Patients)

599

90 Cashback

Dr. Navin Jain, Paediatrician

Dr. Navin Jain

Paediatrician

33 Years • MBBS, DCH

Haralur

KOSMODENT DENTAL STUDIO, Haralur

938

750

Dr. Saheli Dasgupta, Paediatrician

Dr. Saheli Dasgupta

Paediatrician

10 Years • MBBS, MD (Paediatrics), Indian Diploma of Paediatric Critical Care Medicine

Kolkata

Sristi Polyclinic, Kolkata

938

750

Dr. Sumeet Jain, Paediatrician

Dr. Sumeet Jain

Paediatrician

20 Years • MBBS,DCH,DNB in paediatrics

New Delhi

Sunshine mediclinic, New Delhi

1125

1000

Consult Top Paediatricians

Dr. Kesha Nayak, Paediatrician

Dr. Kesha Nayak

Paediatrician

7 Years • MBBS, MD (Paediatrics)

Nashik

Apollo 24|7 Clinic - Maharashtra, Nashik

549

82 Cashback

Dr. Thejaswini Peddakotla, Paediatrician

Dr. Thejaswini Peddakotla

Paediatrician

10 Years • MBBS, MD Paediatrics

Hyderabad

Apollo 24|7 Clinic, Hyderabad

recommendation

81%

(125+ Patients)

599

90 Cashback

Dr. Navin Jain, Paediatrician

Dr. Navin Jain

Paediatrician

33 Years • MBBS, DCH

Haralur

KOSMODENT DENTAL STUDIO, Haralur

938

750

Dr. Saheli Dasgupta, Paediatrician

Dr. Saheli Dasgupta

Paediatrician

10 Years • MBBS, MD (Paediatrics), Indian Diploma of Paediatric Critical Care Medicine

Kolkata

Sristi Polyclinic, Kolkata

938

750

Dr. Sumeet Jain, Paediatrician

Dr. Sumeet Jain

Paediatrician

20 Years • MBBS,DCH,DNB in paediatrics

New Delhi

Sunshine mediclinic, New Delhi

1125

1000

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