Helping your child stay healthy especially during flu season

By: Yun-Ting Liu, dietetic intern and reviewed by Christina Wright-Yee, registered dietician at Rady Children’s Health Orange County

Understanding your child’s immune system during flu season

Parents often ask why their children are constantly getting sick — especially during flu season. Is it because they’re surrounded by classmates at school and daycare? Is it because they’re in close contact with siblings at home? And is there anything that can be done to help strengthen their child’s immune system?

One of the main reasons children get sick more often during this time of year is because of increased exposure. During the colder months, which often coincide with flu season, kids tend to spend more time indoors and in close contact with others. If one person is sick, viruses can spread more easily. In addition, children’s immune systems are still developing, which can make them more vulnerable to common colds, the flu, and other seasonal illnesses.

Because of this, many parents will start to look for ways to “boost” their child’s immune system. But before we discuss ways to support your child’s health, let’s first go over the basics: What exactly is the immune system, and can it really be boosted?

What is the immune system?

The immune system is one of your child’s main systems. This system consists of a network of cells, tissues, and organs all working together to protect and help your child’s body to fight off germs like viruses and bacteria that can make them sick.

Ways to strengthen your child’s immune system

You may often hear the term “boosting” the immune system. In reality, the immune system is not something that can be instantly strengthened with a single vitamin or supplement. Instead, it functions best when supported by healthy, consistent habits. Proper nutrition, adequate sleep, hydration, physical activity, and good hygiene all help white blood cells and other parts of the immune system do their job effectively.

While no single strategy can completely prevent sickness, it is important to  build good eating and hygiene habits as it can support your child’s immune health and help reduce the spread of germs. Healthy habits are important at any age, but what works for a toddler may not be safe for an infant.

* Always consult your child’s medical team before introducing new foods to ensure that they are safe, that they are ready, and to avoid potential allergies or choking.

Here are some simple, age-appropriate tips to help support your child’s immune system:

1. Help your child eat well every day

Babies (0–6 months)

• Breastfed babies: Breast milk is beneficial, especially to boost the immune system, as it contains antibodies that help protect against illness. The body also adapts milk to cater to your breast-fed baby’s needs.
• Vitamin D: Breast Babies should take 400 IU vitamin D a day and this can support their immune system and lower the risk of infections.
• Formula-fed babies: Infant formula provides essential nutrition (including Vitamin D) and supports healthy growth and immune development.

Babies (6–12 months)

• Continue breastfeeding and/or formula.
• Introduce soft, mashed, or pureed foods.
• Offer fruits high in vitamin C, beta-carotene, vitamin B6 and zinc, and antioxidants because it supports immune function as it can help increase the body’s amount of white blood cells to fight infections and reduce inflammation.
• These foods include oranges, strawberries, and kiwi, bananas, avocado, cooked carrots, and leafy greens like spinach or kale, meats like chicken and turkey.

Children (1–4 years and up)

• Continue all offering a wide variety of foods
• Offer foods high in Omega-3 fatty acids, like fish oil / fatty fish (salmon, tuna, mackerel): as it supports white blood cell activity and reduces inflammation, boosting immunity.
• Encourage water as the main drink and limit sugary beverages.
• Four and up Can offer nuts and seeds (almonds, walnuts, sunflower seeds), as they contain vitamins and minerals (vitamin E, B6, magnesium, selenium, zinc) which can protect cells from damage and maintain the immune system’s function.

2. Encourage plenty of water

• Offering plenty of water to children can assist the immune system in removing toxins and waste, which can keep the immune system strong and ready to respond.
• It is important to note that babies under 6 months should not have water, and instead focus on hydrations through breast milk and/or formula.

3. Stay active

• Daily exercise helps to keep your children strong, healthy, and helps the body fight off illness more effectively.
• Encourage routine sun exposure for vitamin D and apply sunscreen after about 15 minutes. For babies younger than six months, avoid direct sunlight altogether and keep them shaded and protected.

4. Reinforce healthy hygiene habits

• Teach your child to wash hands before meals, after using the restroom, and after coughing or sneezing.
• Show children how to cover their mouth with their elbow when coughing or sneezing to avoid spreading germs.
• Families can work together to clean commonly touched surfaces around the house.
• Teach children not to share cups or utensils with friends or classmates.

5. Make sure your children get enough sleep

• Getting enough sleep helps the body recover and keeps the immune system strong.
• Infants need at least 12 to 16 hours a day, toddlers (ages 1–3 years) need about 11–14 hours of sleep, and teens need at least eight to 10 hours.

Futher reading:

How to boost your child’s immune system this school year

Foods to boost your immune system

6 Ways to boost your child’s immune system

Foods that support your child’s immune system

Vitamin D and breastfeeding

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