How to increase children’s immunity during the winter

Growing children need meals that support the development of immune cells and the healing of bodily tissues in order to fight off diseases because they are frequently exposed to viral and bacterial infections in schools and playgrounds. Here are some tips for raising kids’ immunity over the winter.

While everyone enjoys the winter, there is no disputing that it causes a number of health problems in kids. A significant increase in infections among children is anticipated this season due to the impending winter and our ongoing fight against Covid-19, but while this increase in infections is outside the control of parents, strengthening a child’s immune system is unquestionably within their power.

Children’s immunity is determined even before birth, and the mother’s healthy lifestyle throughout pregnancy plays a crucial role in shaping the health and immunity of the unborn kid. Antibodies from mothers are transferred to their unborn children through the placenta during the final three months of pregnancy.

“Breast milk also includes many antibodies, so babies who are nursed have passive immunity for longer,” he added in further detail. Colostrum, a thick, yellowish milk produced during the first few days after birth, is especially high in antibodies. The immunity that newborns inherit from their mothers is transitory and will disappear in a few weeks or months. Like everyone else, when a virus or other germ exposes a baby, its immune system begins to function, and the baby makes its own antibodies. It is crucial that the child not be overprotected and be exposed to the environment. They must engage in outside play and be exposed to the sun in order to develop vitamin D, which is essential for boosting immunity.

He recommended the following actions to strengthen kids’ immune systems throughout the winter:

1. Drink warm water – Kids often drink iced water or cold water straight from the refrigerator. During the winter, drinking cold water can cause a variety of inflammatory or respiratory diseases. Either warm water or boiling and cooled water ought to be provided to them. You can also boil water with additional herbs or cumin seeds.
2. Steer clear of fried foods – Winter is when we all enjoy eating spicy, deep-fried foods. Children enjoy eating deep-fried items like French fries and chicken nuggets. Give them options that have been oven roasted in place of these treats.
3. Avoid using excessive amounts of antibiotics unless they are absolutely essential. Common colds and mild flu-like symptoms should be treated naturally. Overuse of antibiotics can lead to impaired immunity and microbial flora disruption.
4. Exercise outside – Playing outside not only helps to lift their spirits and stimulate young minds, but it also gives them a chance to be in contact with the sun and the surrounding environment. The immune systems may be stimulated by this, making them completely prepared to combat diseases.
5. Body massages with sesame or mustard oil – Children should receive body massages with sesame or mustard oil at least once or twice a week, followed by a hot, saltwater shower. Boosting immune system activity and circulation can help the body regenerate. Vitamin E, an antioxidant that guards against oxidation and preserves the integrity of skin cells, is also present in sesame oil. Additionally, it contains phenolic chemicals with antioxidant, anti-microbial, and anti-inflammatory activities.
6. Sleep better – Children need to obtain a good night’s rest of about nine hours. Sleep is a crucial component of a person’s lifestyle that enhances immunity.
7. Before going to bed, drink some milk flavoured with turmeric. The winter season is when coughs, allergies, and other respiratory conditions are most common. Warm milk mixed with black pepper and turmeric can be given to kids before bedtime, which will not only help them sleep soundly but will also lessen their propensity to cough up phlegm.

Dr Poojanpreet Kaur, a paediatrician at Humm, added the following to the list of simple ways to boost kids’ immunity over the winter without breaking the bank or expending a lot of energy in the kitchen:

• Playtime – Your child’s body can handle stress considerably better than rest if he or she is physically active and participates in an outdoor sport for one to two hours. Good exercise releases endorphins that strengthen immunity.
• Sip lots of water. A hydrated body heals quickly and maintains its health.
• Foods that are high in zinc or both. Pumpkin, squash, and sesame seeds are foods high in zinc and are also excellent sources of fibre and omega-3 fatty acids.
• Consume a high-protein diet; choose your protein according to taste from options including paneer, chicken, beef, soy, chickpeas, and rajma, but never skip a protein-rich meal. If your child like sweets, give them besan laddus that are packed with nuts.
• Give your youngsters a handful of mixed nuts every day for fatty acids. Omega 3 fatty acids, which aid in creating immune system cells, are abundant in nuts.
• Steer clear of junk food, fried foods, fizzy drinks, high-sugar drinks, and outside food.

Several factors, including a child’s daily physical activity, personal hygiene, and sleep routine, might affect a child’s immunity, according to Shweta Mishra, Nutritionist for Children’s Health at Gitzo. Additionally, a healthy diet is very important for boosting immunity. Due to the hectic schedules that both parents and kids have today, finding a reliable source of nourishment is crucial.

“Milk is an essential diet for children,” she advised. Mother’s milk is a child’s first nourishment, and it is significantly superior to cow or buffalo milk in terms of quality. We must also keep in mind that a child’s growth and development are aided by a strong immune system. Since a child’s growing demands can’t be met by a glass of milk alone, it’s critical to include individualised nutrition in accordance with your child’s health objectives. Protein, iron, zinc, and other nutrients are proven to strengthen immunity. Additionally, customised components like turmeric and cinnamon assist children’s bodies to retain heat during the winter by strengthening their immune systems.