May 22, 2025

Building Immunity: Boost Your Child’s Health for the Winter Season

As the colder months approach, now is the perfect time to prepare your children’s winter wellness plan. Supporting your child’s natural immune system can help protect them from common winter illnesses such as colds, flu, infections, and seasonal viruses.

Understanding How the Immune System Works

The immune system is your child’s first line of defence against harmful microbes. It identifies, neutralises, and eliminates threats such as bacteria, viruses, and other pathogens.

Key immune cells include:

  • White blood cells
  • Lymphocytes (T cells and B cells)
  • Neutrophils
  • Monocytes
  • Macrophages
  • Dendritic cells

This finely tuned system not only protects the body from harmful invaders but also “remembers” previous infections, enabling a quicker immune response in future.

Nutrition: The Foundation of Immunity

A healthy, balanced diet is essential for building a strong immune system in children. Nutritious food supports immune cell development and promotes gut health — which houses up to 80% of the body’s immune cells.

Include the following immune-boosting foods in your child’s daily meals:

  • Fruits and Vegetables: A colourful variety ensures a wide range of essential vitamins, antioxidants, and minerals.
  • Whole Grains: Oats, brown rice, and wholewheat bread provide gut-friendly fibre.
  • Protein: Lean meats, plant-based proteins, fish, beans, and eggs supply amino acids needed for immune cell production.
  • Healthy Fats: Nuts, seeds, and avocados reduce inflammation and support cellular function.

Stress and Emotional Wellbeing

Modern children are under increasing pressure — from academics to social media. Chronic stress and anxiety can weaken the immune system, making them more prone to illness.

As a parent, you can support emotional wellness by:

  • Spending quality time as a family
  • Encouraging fun, relaxing activities
  • Promoting healthy communication
  • Teaching problem-solving and emotional resilience
  • Fostering self-esteem and a positive self-image

Teaching kindness, gratitude, and compassion from an early age helps build emotional strength and long-term wellbeing.

Sleep: The Body’s Natural Healer

Sleep is one of the most powerful immune boosters. Ensure your child gets adequate, high-quality rest by creating a consistent bedtime routine and a screen-free sleep environment. Bedrooms should be dark, quiet, and comfortable. Lack of sleep increases stress hormones, which can suppress immunity.

Foods That Weaken the Immune System

Certain foods can suppress immune function and promote inflammation. Reduce or eliminate:

  • Gluten (especially if intolerant)
  • Refined carbohydrates
  • Artificial sweeteners
  • Commercial meat and dairy products
  • Processed foods, junk food, seed oils, and trans fats
  • Food additives and preservatives

Be mindful of food sensitivities, especially to dairy or gluten, which may increase mucus production or inflammation and compromise immunity.

Immune-Boosting Foods: Your Kitchen is Your Pharmacy

The best immune support comes from fresh, home-cooked meals made with real, nutrient-dense ingredients. Prioritise:

  • Fresh fruit and vegetables
  • Healthy fats and oils
  • Organic, pasture-raised, or free-range protein sources

Many parents ask how to improve their child’s health — then admit their cupboards are stocked with frozen pizza, fish fingers, sugary cereals, and fizzy drinks. Remember: what you buy is what they eat.

Reconnect with Nature

Children today spend far less time outdoors. Natural sunlight helps the body produce vitamin D, a vital nutrient for immunity. Being outdoors also reduces stress and supports mental health. Fresh air improves lung function, while walking barefoot in nature — also known as grounding — promotes overall wellbeing.

Movement is Medicine

Physical activity enhances immunity by improving circulation, reducing inflammation, and increasing the activity of immune cells. Encourage moderate, regular exercise such as walking, dancing, cycling, or playing outdoors. Make it a family affair to keep it fun and consistent.

Hydration for Immune Function

Proper hydration supports every bodily system, including the immune response. Depending on age and weight, aim for 2–8 glasses of clean, filtered water per day. Start with a glass first thing in the morning.

Avoid sugary drinks. Instead, flavour water with:

  • A slice of orange, lemon, or cucumber
  • Fresh berries
  • A pinch of Himalayan salt for added minerals

Essential Nutrients to Boost Immunity

These immune-supporting vitamins and minerals are especially important for winter:

  • Vitamin C: Supports immune defence and tissue repair. Sources: Citrus fruit, guava, strawberries, papaya, kiwi, broccoli, green peppers, Brussels sprouts.
  • Zinc: Essential for immune cell development and wound healing. Sources: Spinach, pumpkin seeds, grass-fed dairy, salmon, chickpeas.
  • Vitamin D: Crucial for immune regulation. Most children don’t get enough sun exposure in winter. Supplement if necessary.
  • Omega-3 Fatty Acids: Help regulate inflammation, improve immune cell function, and boost pathogen-fighting macrophages. Sources: Fatty fish (salmon, mackerel), flaxseed, chia seeds, walnuts, and omega-3-rich oils.

Gut Health and Immunity

Around 70–80% of immune cells are located in the gut. A healthy digestive system is vital for immunity.

Support gut health with:

  • Probiotics: Found in yoghurt, kefir, fermented vegetables (like sauerkraut)
  • Prebiotics: Found in garlic, onions, bananas, asparagus, and whole grains
  • High-fibre foods and fermented foods

A healthy gut microbiome enhances nutrient absorption, reduces inflammation, and improves overall immune resilience.

Good Hygiene Habits for Winter Wellness

Practising good hygiene is one of the most effective ways to reduce the spread of winter bugs:

  • Wash hands frequently with soap and warm water
  • Use hand sanitiser when soap isn’t available
  • Cover sneezes and coughs with a tissue or elbow
  • Clean commonly touched surfaces regularly
  • Avoid touching the face — especially the nose, mouth, and eyes
  • Keep sick children at home to prevent spreading illness
  • Dispose of tissues immediately after use
  • Clean and disinfect shared toys regularly

Using Herbal Remedies Safely for Children

Herbs can offer gentle, natural support for children — but must be used with caution and professional guidance, especially in infants and younger children.

  • Herbal remedies are not generally recommended for children under 2 years
  • Use only under the guidance of a qualified natural health practitioner
  • Dosages should be adjusted for age and weight — typically a fraction of the adult dose

Start with mild herbs in small amounts and introduce slowly. Some herbs, like chamomile, are considered safe for children and may help with relaxation, colic, or sleep. Herbal tinctures should be diluted in boiling water to reduce alcohol content before use.

Final Thought: Empowering Winter Wellness Starts at Home

Winter doesn’t have to mean illness. By supporting your child’s immune system through proper nutrition, good sleep, emotional resilience, physical activity, and clean habits, you’re laying the foundation for a healthier season.

With a bit of planning and mindful choices, you can boost your child’s natural immunity and help them thrive — even during cold and flu season.

 

REFERENCES

https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/

https://www.health.harvard.edu/blog/boosting-your-childs-immune-system-202110122614

https://www.enterogermina.co.za/en-za/gut-health/immunity.

https://ods.od.nih.gov/factsheets/ImmuneFunction-HealthProfessional/

https://pmc.ncbi.nlm.nih.gov/articles/PMC5417803/

https://pmc.ncbi.nlm.nih.gov/articles/PMC10167405/

Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. Journal of Sport and Health Science. 2019;8(3):201-217. doi:10.1016/j.jshs.2018.09.009

Barretto JR, Gouveia MADC, Alves C. Use of dietary supplements by children and adolescents. J Pediatr (Rio J). 2024 Mar-Apr;100 Suppl 1(Suppl 1):S31-S39. doi: 10.1016/j.jped.2023.09.008. Epub 2023 Oct 28. PMID: 38529679; PMCID: PMC10960193.

Ronan V, Yeasin R, Claud EC. Childhood Development and the Microbiome-The Intestinal Microbiota in Maintenance of Health and Development of Disease During Childhood Development. Gastroenterology. 2021 Jan;160(2):495-506. doi: 10.1053/j.gastro.2020.08.065. Epub 2020 Dec 8. PMID: 33307032; PMCID: PMC8714606.

 

Written by Brandgurus Admin