How to boost your children’s immunity this winter:

G GOWTHAM
1. Prioritize a Balanced Diet

A strong immune system starts with proper nutrition. Include:

  • Fruits and vegetables rich in vitamins A, C, and E (citrus fruits, carrots, bell peppers, spinach).
  • Protein sources such as eggs, lean meats, pulses, and dairy, which help build antibodies.
  • Healthy fats from nuts, seeds, and olive oil for overall cell health.
2. Ensure Adequate Sleep

Children need sufficient rest to let their immune system recharge.

  • Ages 6–12: 9–12 hours per night
  • Teens: 8–10 hours per night
    Establish a consistent bedtime routine and limit screen time before bed.
3. Encourage Regular Physical Activity

Exercise improves blood circulation and helps immune cells function better.

  • Outdoor play, cycling, swimming, or even simple walks are great.
  • Even 20–30 minutes daily of active play can make a difference.
4. Promote Good Hygiene

Preventing infections is as important as boosting immunity:

  • Teach proper handwashing before meals and after outdoor play.
  • Encourage covering mouth and nose while sneezing or coughing.
5. Support Gut Health

A healthy gut contributes to a strong immune system:

  • Include probiotics (yogurt, kefir) and fiber-rich foods (fruits, vegetables, whole grains).
  • Avoid excessive sugar, which can weaken immunity.
6. Keep Them Hydrated

Water is essential for flushing out toxins and maintaining healthy body functions.

  • Encourage water, milk, or mild soups, especially in colder weather when kids may drink less.
7. Consider Supplements Only If Needed

  • Vitamins like C and D can help if your child’s diet is lacking.
  • Always consult a pediatrician before giving supplements.
8. Reduce Stress and Encourage Joy

Stress weakens immunity. Encourage:

  • Fun activities, reading, art, and family time.
  • Maintaining social connections in a safe way, even during winter.
 

Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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