The following points are key factors in increasing the immune system of children:
Nutrition
Importance of a balanced diet: A balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats is important to keep a healthy immune system. These foods provide vital nutrients such as vitamins, minerals, and antioxidants.
1. Vitamins that will help build the immune system:
- Vitamin C: Oranges, grapefruits, strawberries, bell peppers, broccoli, brussels sprouts, and tomatoes all contain Vitamin C.
- Vitamin D: Sun exposure, fatty fish oils, egg yolks, beef liver, cheese, milk, orange juice all contain vitamin D.
- Zinc: Beef, oysters, crab, lobster, shrimp, pecans all contain zinc.
2. Probiotics and Prebiotics:
- Probiotics: Probiotics particularly enhance gut health. Foods with probiotics include yogurt, kombucha, kimchi, pickles, and sauerkraut. Research has shown that specific probiotic strains can inhibit the growth of harmful bacteria in the gut, thus reducing the risk of infections.
- Prebiotics: Prebiotics are non-digestible food that selectively stimulates the growth and activity of beneficial bacteria in the gut. These include high-fiber food such as, garlic, onions, leeks, asparagus, bananas, and whole grains.
3. Hydration
- Hydration is necessary for a responsive immune system. Dehydration will make it harder for the immune system to defend against pathogens like STEC.
- Hydration is essential for maintaining blood volume, which is crucial for transporting nutrients, immune cells, and communication signals throughout the body. The lymphatic system, that helps remove toxins, pathogens, and waste, also relies heavily on adequate hydration.
- Dehydration makes individuals more susceptible to infections. Studies have shown that dehydrated children with STEC infections have a worse outcome including an increased risk of developing HUS.
4. Protein intake
- Protein is a macronutrient that helps maintain a healthy immune system. Some food sources with protein are animal-based food like meat, poultry, fish, eggs, and dairy products. Lentils nuts, beans, seeds, contain protein.
- Proteins contribute to the formation of antibodies, cytokines, and other immune molecules that help support the immune system.
5. Physical Activity
- Benefits for Immune Health: Physical activity strengthens the immune system by promoting good circulation. This allows cells to move through the body more effectively. Exercise also reduces inflammation and can enhance the body's ability to fight off infections.
- Recommended Levels of Physical Activity: Children and adolescents aged 6 to 17 should get at least 60 minutes of moderate-to-vigorous physical activity daily. This can include running, cycling, jump roping, playing on a playground, and sports.
6. Sleep
- During sleep, the body produces and releases cytokines. Cytokines are essential for fighting infections, inflammation, and stress. Lack of sleep can reduce the production of cytokines and will weaken the immune system's ability to fight infections and in turn will increase susceptibility to illnesses.
| Age | Hours (including naps) |
| Infants (4-12 months) | 12-16 hours |
| Toddlers (1-2 years) | 11-14 hours |
| Preschoolers (3-5 years) | 10-13 hours |
| School-age children (6-12 years) | 9-12 hours |
| Teenagers (13-18) | 8-10 hours |
7. Stress
- Stress can lead to the continuous release of cortisol, a hormone that can suppress the immune system's effectiveness.
- Stress coping strategies for children:
- Mindfulness: Teaching children mindfulness techniques, such as deep breathing, meditation, and yoga, can help them manage stress effectively.
- Relaxation Techniques: Encourage activities that promote relaxation, such as reading, drawing, listening to calming music, or spending time in nature.
- Structured Routine: Keeping a structured daily routine can provide a sense of security and predictably, reducing anxiety and stress.
