5.45 AM on weekday mornings is a tranquil, peaceful time in our home. I’m usually the only one awake and I try to get in some quiet me-time before I wake the kids at 6 AM for their school day. More than anything else, I look forward to the calm before the inevitable morning chaos sets in. Which is why, I was understandably jolted out of my senses this morning when I woke up to the sound of what seemed like mini gunshots.
“Achoo! Achoo! Aaaaa-choooo!” came the sounds from the children’s bedroom.
“I’ve got the sniffles, Mum”, said a woeful voice, as I walked in, “It happens every year. I hate the monsoon!” My poor 10-year-old had sneezed himself awake and was understandably upset. And it was true. Every monsoon heralds a flurry of coughs, colds, itchy noses, and sore throats. If my kids don’t fall ill themselves, they inevitably pick up a bug at school from a classmate or friend. My dreamy monsoon visions of snuggling under a blanket with a cup of hot chocolate and a book are quickly replaced with the reality of struggling under a towel with a steam inhaler and Vicks.
Most mums I know struggle with the seasonal monsoon ills too. Conversations with mom friends at this time of the year are often centered around how to increase immunity in kids. And that is why, we at team Wellthinest decided it was about time we came up with a plan on steps we can proactively take to battle the monsoon ills.
“How do we increase immunity in our kids?”, we asked our trusted crew of family doctors, our children’s paediatricians, nutritionists, older, experienced mums and Ayurvedic experts. “Are there tried and tested ways to boost our children’s immunity, so we can guard against seasonal ills?” we pondered as we researched expert websites, medical journals and books. We found a wealth of information and we’re happy to share it all with you!
So here they are, some expert backed tips on how to increase immunity in kids:
1. Focus on eating healthy and staying hydrated
A nutrient dense, well balanced diet is one of the key building blocks to increase immunity in kids. Follow the ‘Five Foods’ rule when planning your child’s diet. The Five Foods include fruits and vegetables, lean protein, whole grains, dairy (or an alternate source of calcium) and healthy fats.
Get in more fruits and vegetables
Try and include more fruits and vegetables in your child’s diet. Get your kids to eat five servings of fruits and vegetables per day, and at least half of every meal plate should be taken up by fruits and veggies. Brightly coloured fruits and vegetables are a smart choice when it comes to boosting your child’s immunity. We’re thinking tomatoes, bell peppers, carrots, green beans, oranges and strawberries, to name a few. Brightly coloured fruits and veggies are packed with carotenoids, which are immunity boosting phytonutrients. Phytonutrients can increase our body’s production of white blood cells, which help fight infections, and interferon, an antibody that protects against viruses by coating cell surfaces.
Avoid processed foods and added sugar
You should also minimize the consumption of processed foods, saturated fats and added sugar. When you’re eating out in the monsoon, avoid eating raw foods and definitely stay away from street side chaats and juices.
Stay hydrated
Staying hydrated during the monsoon is important so make sure your kids are drinking adequate water. You can also increase their fluid intake through vitamin C rich nimbu paani, soups and haldi doodh. All of these are great immunity building additions to their diet. The good old haldi doodh is an antioxidant rich drink that can help keep seasonal sniffles at bay. If your children get soaked in the rain, you can also give them warm water with lemon or amla, and honey. After you’ve dried them off thoroughly, of course!
Consider supplements
There are mixed opinions on whether including vitamin and mineral supplements in your child’s diet is a good practice. Some medical experts say children should get vitamins and minerals through the food they eat. Others do recommend supplements from time to time. Speak to your child’s paediatrician to check if supplements are right for your child. In some cases supplements may be recommended, for example, if your child is recovering from an illness or at certain times of the year. Some experts we spoke to recommended introducing supplements for short bursts during periods of seasonal change, such as the monsoon or winter.
You can also consider Ayurvedic options to boost immunity like Chyawanprash during such times of season change, or Septilin tonic. These are some traditional, tried and tested remedies that many parents feel comfortable using to increase immunity in kids. Again, do check with your paediatrician before including any supplements, even Ayurvedic, in your child’s diet. Also remember that no amount of supplements can substitute a healthy, balanced diet. So overdoing processed foods and sweet treats, and then trying to make up for it by adding supplements or probiotics is definitely not the way to go!
2. Get enough sleep
Bed time battles are a part of the parenting deal, whether you’re dealing with a toddler or an Insta-addicted teen. This is one battle worth fighting though, because sleep deprivation weakens the immune system and can make children more susceptible to certain types of illnesses. Adequate, high quality sleep supports the immune system and studies have shown that sleep deprivation can negatively impair our immunity.
The amount of sleep a child needs varies depending on their age. It ranges from 12-16 hours for infants to 8-10 hours for kids. Some children may also need more sleep than others, depending on their constitution. Try to get your child to stick to a consistent bedtime schedule. This means sleeping and waking up at around the same time every day, even if it’s a weekend or holiday.
Build a calming bedtime routine that works for you and your kids. This could include reading in bed, chatting, deep breathing, or meditation. Ensure all devices are tucked away at least an hour before bedtime and keep them out of the bedroom when your kids sleep. For younger kids, you can also try to get them to nap during the day. This can help them recharge, especially if they need to wake up early for school.
3. Don’t forget to stay active
It can be challenging to get your kids to be active during the monsoon because of the weather. Your child’s regular sports classes or outdoor activities may get derailed during the monsoon because of bad weather. If sticking to a regular class works best for you and your child, consider signing up for an indoor sport during the monsoon. Some options include badminton, gymnastics, squash, or yoga. If your child likes dancing, you can consider signing up for a dance class.
If nothing else works, try some fun workouts indoors. There are a range of options from dance to yoga for kids, and plenty of free resources on YouTube too. Even better, workout as a family for double the amount of fun!
Guard against over-exercising, however. This can cause burnout and even compromise the quality of sleep. About an hour of activity per day is a good thumb rule to follow for your child.
4. Stay updated with your child’s vaccinations
The monsoon is a good time to pull out your child’s medical files and ensure that they are up-to-date with all of their vaccinations. Check that your child has taken their scheduled shots of the typhoid vaccine, cholera vaccine, hepatitis vaccine, and DTaP (Diptheria, Tetanus and Pertussis) vaccine. You can also consider the yearly influenza vaccine to guard against the seasonal flu, after checking with your child’s paediatrician.
5. Double down on hygiene
Remember what sticklers we were for hand washing and hygiene during the pandemic? There were some lessons there that should last a lifetime. And hand washing is one of them. Make sure your kids wash their hands thoroughly as soon as they get back home from school or play. This handy guide teaches kids the right way to wash their hands. It’s especially useful for younger kids. Other hygiene habits to inculcate include washing hands thoroughly before eating, and after using the restroom, covering the mouth and nose while sneezing or coughing, and avoiding touching the face with unwashed hands. These may all seem like commonsensical practices but they go a long way in guarding against illness.
Most schools mandate rain-appropriate footwear in the monsoon. If your kids are wading through muddy water in their Crocs or sandals when they’re outdoors, make sure they wash their feet thoroughly with soap and water when they get back home. Don’t forget to wash in between the toes. Peppa Pig may enjoy splashing in puddles, and I admit it is fun, but that muddy rain water can be full of muck and germs!
Make sure your home is monsoon proof too. Check for leakages or drips, and ensure that there are no areas of stagnant water in your home. These tips to make your home monsoon-ready may help. Another thing to focus on is the dust and air quality in your immediate surroundings. While the monsoon does reduce the amount of dust around, don’t let up on regular dusting and vacuuming in your home. Eliminate exposure to second hand smoke, if any. And if your child is exposed to crowded indoor spaces, it’s always a good idea to mask up.
6. Be mindful of stress
Yes, children get stressed too and the statistics on stress in children can be shocking. And we all know that stress negatively impacts our health and can make us more susceptible to infections. As a parent, it’s important to be mindful of this and help your children manage any stress in their lives. Spending some time every day, connecting with your child one-on-one can go a long way in knowing about the ups and downs of their day-to-day. This may give you an insight into any problems they may be experiencing at school or with friends.
Make sure your child has downtime every day to play, relax or indulge in an activity that they enjoy. Also ensure access regularly to people that make them happy. This could mean setting up playdates with close friends or time with grandparents.
Summing up…
So there you have it, simple, effective, expert backed tips to increase immunity in your kids. While there is no instant cure-all or supplement that can turn around your kids immunity, the good news is that you can work on increasing your children’s immunity by incorporating these practices. And it all boils down to focusing on the basics: a nutrient dense diet, good quality sleep and exercise, and a healthy lifestyle. Followed consistently, these tried and tested practices are sure to increase immunity in kids as well as boost overall wellness.
If there are any immunity building hacks that you and your family swear by, let us know in the comments below or give us a shout on Instagram!