5 Ways to Boost A Child’s Immune System

Apr 24, 2025

It is hard to put into words the awful feeling parents experience when they see their child get sick. Running nose, constant coughing, shivering – how often have we, as parents, wondered if we could take away the pain and suffering from them?

The constant anxiety will make us ponder whether there are any legitimate ways to improve our little ones' immune systems and protect them from regular ailments. The fact of the matter is that countless variables around your children can be the culprit of their sickness. Even seasonal changes in weather can cause inflammation and increase the risk of pathogenic infections like the common cold, flu and allergies in children. So what's the solution?

Thanks to years of research, there are some natural ways to boost your child's immunity. It involves simple steps such as restructuring your kids' diet, fixing their sleep schedule, promoting healthy exercises and improving their lifestyle. Let's delve into these solutions in detail.

5 Ways to Boost a Child’s Immune System Naturally

1. Healthy Diet

The old saying “You are what you eat” holds true for children’s health and growth. A balanced diet provides the right amount of macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals) essential for adequate growth and development. Some nutrient-dense foods beneficial for children are:

Seafood, lean meats, eggs, nuts, etc., are rich in protein.
Fruits like apples, bananas and berries are good sources of vitamins and minerals.
Whole wheat bread, pasta, rice and oatmeal can help meet the daily carbohydrate requirement.
Low-fat dairy products like milk, yoghurt and cheese increase bone strength and promote brain development.

Healthy eating and moderation go hand in hand. Ice creams and cookies will do no harm if consumed once in a while alongside a balanced diet. An example of a balanced diet is given below as a reference:

“Did you know? Close to half of your child’s plate must be filled with fruits and vegetables for a balanced diet.”

Time of Day	Meal Plan	Key Nutrients
Breakfast	Whole grain cereals, Milk, Dates	Fiber, Vitamin B, Vitamin D, Zinc, Potassium, Magnesium, Protein
Midday snacks	Fresh fruits, mixed nuts, buttermilk	Vitamins, Minerals, Antioxidants, Natural sugars
Lunch	Brown rice, Chicken, Fish, Vegetable Salads	Protein, Omega 3 Fatty acids, Iodine, Iron, Zinc
Evening snacks	Sweets made with reduced sugars, Traditional snacks	Complex carbohydrates, healthy fats
Dinner	Rice, Saloona, Lean meats	Carbohydrates, Vitamin B, Minerals like zinc and potassium, protein

Support Your Child’s Immunity with Multivitamins and Supplements:

Deficiencies in micronutrients such as vitamin A, vitamin D, iron, zinc, selenium, etc., can compromise your child's immune system and predispose them to various infections. Modern lifestyle makes it almost impossible to follow a balanced diet consistently. Besides, the absorption ability of children's digestive systems can influence the intake of all these micronutrients.

This is where multivitamins and supplements can come in handy for parents to ensure the health of their child. Their benefits include:

Comprehensive coverage of all essential vitamins.
Consistent dose of multivitamins even amidst dietary changes.
Convenience of intake regardless of lifestyle
Synergetic benefits for health due to the absorption of multiple vitamins and minerals.

Any parent who has attempted to make their children take these supplements knows the chaos associated with the process. Care n Cure Pharmacy can help you lighten up your efforts - we add a bit of fun and excitement to the regular, boring supplements. Our range of supplements includes:

21st Century Mimi Bears Children's Multivitamin Gummies: These delicious nutritional gummies are made without any added sugar, salt, yeast or artificial flavours and can easily meet the daily vitamin requirements of your children.

Biotonics Upsy Daisy Kids Omega 3 Gummies: Our Omega 3 gummies have countless benefits, including enhancement of brain development and promotion of heart health.

2. Getting Enough Sleep

It's only when kids sleep properly that their body releases proteins called cytokines. Without these silent guardians, their immune systems are guaranteed to take a hit, and pathogens will run rampant.

Importance of getting enough sleep:

Improves cognitive functioning in areas such as attention, memory, and problem-solving.
Reduces the risk of obesity.
Enhances fine motor skills and increases athletic productivity.
Lowers the risk of blood pressure and heart diseases.
Prevents infections by increasing the efficiency of immune systems.

If you are curious about how much sleep your little ones need, here is a curated table for you:

Age Group	Recommended Hours of Sleep
Babies (4 to 12 months)	12 to 16 hours
Toddlers (12 to 24 months)	11 to 14 hours
Preschoolers (3 to 5 years)	10 to 13 hours
School-aged kids (6 to 12 years)	9 to 12 hours
Teenagers (13 to 18 years)	8 to 10 hours

Ways to encourage good sleep habits:

Limit the intake of caffeine at least 3-5 hours before bedtime.
Avoid large meals right before going to sleep
Schedule sports and exercises for the evenings.
Help your children set a proper sleep routine.
Avoid the use of mobile phones and tablets before bed.

Promoting these sleep habits will help your child develop a quality sleep pattern. However, there may be instances when toddlers still wake up at night or start sleepwalking. Parents can benefit from a sleep monitor device that observes the movements of their baby 24/7 without interrupting their sleep.

You can consider buying the Tommee Tippee Ultimate Dreamee Sleep & Nursery Baby Monitor System from Care n Cure Pharmacy. Equipped with the latest digitally enhanced cordless technology, you can monitor your baby's sleep at the darkest hours without any interference. It also has movement sensor mats to detect their activities and cry sensors that listen out for babies' cries and play lullabies automatically.

3. Keeping Them Active And Fit

The growing generation is blessed in many ways - they have access to the latest technologies and infrastructures and can find out facts about the world from the comfort of their room. At the same time, we are experiencing a decline in the level of physical activity in children. With the rise in popularity of video games, most children have lost interest in taking part in outdoor sports.

This is concerning since a minimum level of physical activity is crucial for optimal immune system functioning. Physical activity helps to flush out pathogens from the blood circulation. It also helps to reduce stress, thereby increasing the level of white blood cells in the cells. These cells are an important mediator in maintaining immunity.

Apart from these, there are many other benefits to engaging in outdoor sports:

Outdoor activities can improve motor coordination and assist with the growth and development of muscles.
Play fosters social connection and helps in the emotional development of a child.
Sports build resilience and a sense of competitive mindset in children
Exercise increases brain health and helps with its development
Interaction with peers will reduce stress and foster happiness in children.

Tips to encourage your kids to engage in outdoor activities:

As a parent, participate in outdoor play with your child and create an opportunity for observational learning
Consider the hobbies and interests of your kid and make the process fun and entertaining.
Take them to places and events where other kids of a similar age group participate and foster an interest in them.
Join neighbourhood communities and encourage friendships among kids in the same neighbourhood.

4. Hygiene Practices

Most environments, including your home, are hotspots for microbes and pathogens. Lack of hygiene is a major risk factor for child infections. It is very crucial to teach your child basic hygiene practices from an early age. Personal hygiene is also a life skill that will boost your child's self-esteem in the future.

Basic hygiene practices to teach your child:

Encourage your child to wash their hands with soap for at least 20 seconds. Parents must ensure that children wash their hands after playing, going to the toilet, or eating any food.
Teach children the importance of bathing and showering daily. Body parts such as underarm areas, genital areas, etc., must be given special care while bathing to remove the germs properly.
To prevent decay, teeth must be brushed and flossed twice a day, after waking up and before going to bed.
When sneezing or coughing, kids must be encouraged to use a tissue and throw it away after use.
Do not allow children to wear sweaty clothes for a long time, as they can cause rashes and itching.

5. Immunisation and Vaccination

Vaccines are, without doubt, a landmark in medical innovation, as they have helped save millions of lives over the century. Most vaccines work by duplicating the effects of an infection. The primary substance in a vaccine is an antigen, a weakened bacterium or virus that initiates the production of antibodies in our body. The antibodies produced by the white blood cells will protect the child from future infections from the pathogen.

Proper administration of vaccines makes a child's body resistant to many diseases through a process called immunisation. This vaccine-induced immunity is very important for your child's health and must not be skipped for any reason.

Things to keep in mind before going for vaccination:

Consult your doctor's availability and make sure to clear all the queries regarding vaccination.
Learn about the benefits of taking vaccines and note the potential risks, if any.
Talk to your child and keep them calm throughout the process.

Things to keep in mind after vaccination:

Watch out for potential side effects that may arise after taking the vaccine.
If there is any swelling or soreness, use ice or cold water in the area.
Small fevers are common after vaccination as the antibodies are being produced.
Observe the child in the coming few days and consult a doctor if anything feels suspicious.

Common vaccinations given to children:

Age	Vaccine
Birth	BCG, OPV, Hepatitis B
6 weeks - 14 weeks	OPV/IPV, DTWP/DTaP, Hib, Hepatitis B, PCV, Rota Virus
6 months - 7 months	Influenza
9 months	MMR, Typhoid 1
1 year	Hepatitis A1
1.5 years	Hepatitis A2
15 – 18 months	OPV/IPV, DTWP/DTaP Hib-B1, MMR 2, Varicella 1, PCV B1
1 – 2 years	TCV Typhoid 2, Varicella 2
4 – 6 years	OPV/IPV, DTWP/DTaP-B2, MMR 3
10 – 16 years	TdaP, HPV 1, HPV 2

Required documents for child vaccination in Qatar:

Parent’s health card
Vaccination Booklet from Hamad Medical Corporation (HMC).
Birth Certificate of Child
Parent’s Bank Card

Conclusion

Children's immune systems are very vulnerable to pathogens. The summer heat and rise in temperature can easily cause inflammation and increase the risk of infections in kids. Parents can rely on some natural methods to boost their child's immunity. A healthy diet is the staple of proper immune system functioning. Multivitamins and supplements from Care n Cure Pharmacy can help your children attain natural immunity. Getting enough sleep, maintaining personal hygiene and engaging in physical activity also promote healthy functioning of the body. Above all, follow the vaccination timelines stipulated by the doctor for your children.

You can visit Care n Cure Pharmacy for more healthcare advice. Visit our catalogue to take a look at all the summer essentials that can protect your children and family from infections and skin ailments.

FAQs

Sudden heat exposure can cause inflammation and weaken the body's immune system. This can be a reason why your child is falling sick more during summer.

Following a healthy diet, getting quality sleep, practising personal hygiene, engaging in physical activities and taking scheduled vaccines can help boost your child's immune system.

Vitamin C (found in citrus fruits), vitamin D (produced through sun exposure) and vitamin A (found in leafy vegetables) are crucial for boosting your child's immunity.

If your child appears constantly tired and irritated and has trouble concentrating on daily activities, it can be a sign that your child is not getting quality sleep.

The focus of a healthy diet should be on balancing the ratio between micronutrients like vitamins and minerals and macronutrients like carbohydrates, proteins and fats.

Yes. Stress can hinder the functioning of the immune system, leaving your child more vulnerable to pathogenic diseases.

You can buy 21st Century Mimi Bears Children's Multivitamin Gummies from Care n Cure Pharmacy as a reliable multivitamin supplement for kids

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