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3 Wonderful Habits To Enhance Your Kids Immune System

Nothing is more frustrating than the thought that in the current pandemic situation your child might be a victim to infectious diseases and more so.

3 Wonderful Habits To Enhance Your Kids Immune System

Nothing is more frustrating than the thought that in the current pandemic situation your child might be a victim to infectious diseases and more so. We all want to protect our children and to help them avoid getting sick, encouraging good habits, and taking adequate steps to boost their immune system from an early age is essential.

While we can't control many of the factors affecting our immune system, we can take some simple measures to keep the immune system up and down. The guidelines we follow about the inculcation of healthy behaviors in children are equally perfect for improving their immune system.

1) Keep Active

Research indicates daily exercise will increase the number of infection-fighting cells. Being active during the pandemic can be difficult, as outdoor sports and activities are limited. There are also several modern and traditional ways to keep the kids involved. Here's how to do it:
  1. Consider a schedule such that it involves regular physical activity as well as free time for you and your children.
  2. Build-in games to help them get more activity (without interaction with other children or things that other kids have touched, such as playground equipment). Practice yoga with them, for example, since it is a great way to help children burn off some energy.
  3. Dance to the music or have competitions with your children. You can also take on some online dance challenges and work together to build stamina.
  4. Take a chore together-make a game to clean and cook! This way you not only keep them busy and involved but also teach them how to be clean and responsible.
  5. Finally, encourage them to learn new skills, such as teaching your child to skip, learning origami, playing a musical instrument, or even drawing/painting. 
3 Wonderful Habits To Enhance Your Kids Immune System

2) Diet – What Children should eat, and What to Avoid?

While we are doing our best to care for the nutritional needs of our children, we need to make sure that we provide power foods that provide nutrients to develop their immunity and combat diseases. Those foods have the exact nutrients that will support your children's immune systems to be as strong as possible, so they're ready to fight when exposed to the inevitable germs.
  1. Protein is important: for a growing child to develop and repair body tissue and prevent viral and bacterial infections. Powerhouses of the immune system, including antibodies and cells in the immune system, depend on protein. When the family's dietary habits include lean meat such as chicken and fish and eggs, the need for high-quality protein, omegas, zinc, and iron is simple to fulfill. Add hard-boiled egg every day, or whisk an egg and add it to curries, pasta, or noodles or Rotis an egg roll. This requirement can be fulfilled for vegetarians, including nuts, dates, milk, pulses, dals, and soya in their diet. 
  2. Nuts: Adding nuts such as almonds, walnuts, and cashews to your child's diet are not only beneficial but also a boon to their overall immune system. These are filled with loads of nutrients along with vitamin E and manganese, a potent immune-boosting pair that both enhances the function of natural killer cells.
  3. Seeds: Eat a range of seeds to help your kids improve their immune systems, such as pumpkin, sunflower, and flax seeds. Sprinkle seeds in curd or fruit, or make a few laddoos with nuts, seeds, and dates. They will get vitamin E, zinc, and omega 3 fatty acids by eating a wide variety of seeds, all of which help build the immune system.
  4. Friendly bacteria: Our microbiome is a gathering of friendly bacteria that occurs naturally in our guts. They protect our digestive tracts, help us digest food, and shield us from bacteria and viruses invading them. Keeping a healthy microbiome as such may help a child's ability to fend off infection. One smart way to do this is to supply the entire family with more probiotic-rich foods. In your kid's diet, add plain yogurt or curd or buttermilk, or make some smoothies or lassi with curd and fresh fruit. However, avoid giving your kids yogurts that are flavored, as they are packed with sugar that suppresses the immune system.
  5. Eat the rainbow: Teach your child to "eat the rainbow" when it comes to fruit and vegetables, as well as a good whole grain selection. They are full of antioxidants that help thy body combat oxidative stress and help keep battling their immune system!
  6. Sulfur-rich vegetables: onions, cauliflower, broccoli, and dark leafy greens such as spinach are filled with B-vitamins that fuel methylation and can help improve the capacity of your child to process safely and remove anything from contamination to chemical exposure. And what about those children who obstinately refuse to eat those veggies? Try making veggie smoothies and frozen yogurt, curd/milk with only a few fruits. They are going to get a nice treat and you are going to get the pleasure of realizing that they are improving their immunity and their natural resilience. Place vegetables in the roti dough, in pasta sauce, curries, pulaos, and watch your children enjoy the colorful food without complaints.
  7. Limit the consumption of processed foods: Any food high in calories and bad nutrients such as saturated fat, trans fat, preservatives, sugar, and salt should be limited. Most packaged bakery items and snacks fall under this category. The sugar and fat will weaken the immune system, and the empty calories contribute to weight gain contributing to a weakened immune system.
  8. Increase intake of water: Water keeps the body hydrated, carries nutrients around the body, and helps eliminate toxins. It 's important your child should drink 6-8 glasses of water in a day.

3) Lifestyle

In today's fast-paced world, in which parents are outnumbered and children are sometimes over-scheduled, immunity can be a tax. It's important for kids to have plenty of downtimes, time for creative play, and rest times. Every now and then busybodies need to take a break for their immune systems to thrive.
  1. Stick to Mealtimes: Stick to meals because the body needs nutrients and energy to fend off or battle off infections. There is certainly considerable benefit in sticking to a schedule that is used to while your child is in school. Seek to follow a similar routine even during the lockout, be it mealtime, tv time, or sleep time.
  2. Optimal levels of vitamin D: have been shown to enhance the effects of these conditions by helping to raise white blood cells, which are the immune system's defenders. Reading outside on the patio, or playing card games, having backyard picnic breakfasts are excellent ways of keeping vitamin D flowing.
  3. Most kids need 10 -14 hours: of continuous sleep each day to keep their immune system going. That means that those little bodies would be better suited to fend off any germs that come along. Since screen time can also affect sleep quality, I recommend that you make sure that electronic devices for your child are powered down at least 2-3 hours before bedtime.
  4. Promoting washing your hands: Up to 80 percent of infections are spread by contact. Teach your kids to take the time after sneezing, coughing, and running to the bathroom to wash their faces. Washing hands with water and soap can remove bacteria and viruses for at least 20 seconds.
3 Wonderful Habits To Enhance Your Kids Immune System


As parents, in the coming weeks, we need to keep ourselves and our children involved and safe and this is not a simple job. Instead of seeing this as a chore, let 's take it as an incredible opportunity to develop a positive and healthy relationship with our child, something that may well be living and flourishing long past the present crisis.



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YourFitnessRink - Fitness and Health Matters: 3 Wonderful Habits To Enhance Your Kids Immune System
3 Wonderful Habits To Enhance Your Kids Immune System
Nothing is more frustrating than the thought that in the current pandemic situation your child might be a victim to infectious diseases and more so.
YourFitnessRink - Fitness and Health Matters
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