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Boosting Immunity for Growing Kids

Boosting Immunity for Growing Kids

Viruses cause many illnesses in children, from Covid-19, its variants, common colds and stomach infections to Hand, Foot, and Mouth Disease (HFMD). The list goes on! Taking care of a sick child isn’t any fun. There is nothing more painful than seeing your child fall prey to infectious diseases. What can we do to keep them healthy?


The key to good immunity is a balanced diet that include fresh foods, fruits and vegetables. You can encourage your child to ‘eat the rainbow’: a mix of colored foods as much as your budget allows, and to avoid junk food with empty calories. Some of our top healthy foods include: yogurt, walnuts, citrus fruits, broccoli, leafy vegetables, beans, carrots, sweet potatoes, grams, red rice, oats, eggs and lean meats.

Check out these mom bloggers: thelankanmama and tales_of_alice_grove for inspiring recipes using locally available ingredients.


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Kids need an adequate amount of sleep for overall mental and physical health. Lack of sleep can weaken your child’s immunity. The recommended total daily sleep needs by age:

Newborn (0-3 months): up to 17 hours
Infants (4-11 months): 12-15 hours
Toddler (1-2 years): 11-14 hours
Pre-schoolers (3-5 years): 10-13 hours
School Age (6-13 years): 9-11 hours

Tip: a room that's dark, quiet and cool is most conducive to getting adequate sleep.

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Being physically active helps children build endurance and develop strong muscles and bones. Simple activities such as playing in the garden, going for a walk to playing a sport can be vital for your child’s health and improved immunity. Outdoor play and exposure to every day germs teaches the body to adapt. Read more here.


Keep germs at bay by making good hygiene a habit. Simple routine practices will go a long way:

  • washing hands after coming home from outside, before meals, and after using the toilet;
  • staying away from sick people to the extent that you can;
  • using masks in crowded indoor spaces.

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Good mental health helps children develop socially, emotionally, mentally and physically. Make time to talk to your child, spend quality time and to role model a positive outlook.

Stress and anxiety may affect your child’s health and make them more prone to infections. If you have any concerns about your child’s mental health, please consult your doctor.


If your child is sick, consult your pediatrician at all times. You might be in a rush to have your child healthy again, but remember, self-medicating, especially with antibiotics can have a long-term, harmful impact to your child’s immunity. This is because antibiotics treat illnesses caused by bacteria, and not infections caused by viruses, which is what majority of childhood illnesses are. Read more here.

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