Do you feel like your child is always sick once the school year starts? If you struggle with keeping your child healthy during the school season and wonder what you can do to make your kiddo less prone to repeat bouts of colds, strep throat, and ear infections, try these super simple (yet highly effective!) tips that will help boost your child’s immune system – naturally, and with very little effort.

Keeping your child healthy might actually be easier than you think! (And it doesn’t have to cost a fortune…) Follow these healthy habits for kids that will help you keep your child healthy – even during the flu season.

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13 Simple ways to keep kids healthy year-round

The following tips are to be used in addition to basic hygiene measures which are just as important in reducing the spread of germs and keeping kids healthy, such as:

  • frequent hand washing
  • keeping the hands away from face

(The latter is easier said than done but worth repeating to your child nonetheless.)

1. Healthy food choices

Or as my favorite saying goes, “You are what you eat.” A healthy diet is the basis for a strong immune system.

The simple truth is that what kids eat (or don’t eat) reflects directly into the way their bodies respond to germs. A diet that’s high in processed, poorly sourced, and nutritionally devoid foods not only doesn’t fuel a growing child’s body with much needed nutrition, it has the potential to increase inflammation in the body and depress the immune system. Food can work with us, or against us. It’s that simple.

The goal is making your child’s body nutritionally strong enough to fight off pathogens it regularly comes in contact with.

Make no mistake, healthy meals cannot be substituted by a multivitamin gummy.

A multivitamin can help fill in nutritional gaps (these kids multivitamins are my favorite) but is nowhere near the equivalent of a healthy diet. You’re going to have to tackle this step to enhance immunity the old-fashioned way by increasing the amount of healthy nutritious foods and cutting back on empty calories. See a list of examples below.

A healthy balanced school lunch.

Limit:

  • sugar, HFCS (high fructose corn syrup), artificial sweeteners
  • artificial flavors (including MSG)
  • synthetic dyes (all FD&C dyes)
  • white flour
  • processed meats (hot dogs, sausage, bacon, lunch meats, etc.)
  • fried foods
  • farmed fish (like tilapia); with the exception of farmed rainbow trout

Healthier alternatives:

  • fresh fruits and vegetables
  • healthy fats – kids NEED healthy fats in their diet! (real butter, extra virgin olive oil, or unrefined coconut oil are just a few examples – of course, moderation is key)
  • healthier grains – sourdough bread, sprouted grains bread
  • eggs from healthy free-range birds
  • dairy products made from grass-fed organic milk
  • if you consume meat: meat from grass-fed and pasture-raised animals; select types of fish – wild-caught Alaskan salmon or Pacific cod, farmed rainbow trout; chunk light tuna is OK to give once in a while but not often due to high levels of mercury

If your child is a picky eater, no worries. Every little bit helps. In fact, healthier food options for kids don’t have to be complicated at all. Just simple substitutions of regular foods that your child likes with more nutritious varieties can fuel the body with significantly more vitamins, minerals, and vital co-factors.

The only downside is that healthier foods tend to be pricier – here is how we save on groceries without sacrificing nutritional value.

2. Water

Sounds too ordinary and simple? Well that’s because it is!

Not only do virtually all of our cells, tissues, and organs require water to keep functioning properly, water also helps remove toxins and pathogens from the body. With every cup of sweetened drink, fruit juice and fruit juice wannabes, or a can of soda replaced with plain ordinary water, you’re already helping boost your child’s immune system.

Bonus points! This tip for keeping your child healthy actually saves you money. You can’t beat the price of water compared with any type of a commercial drink.

(A freshly squeezed juice “not from concentrate” is healthy in moderation.)

A word on purity: tap vs. bottled water…

YES, tap water is contaminated with pesticides, pharmaceuticals, and all kinds of questionable chemicals these days, but bottled water isn’t necessarily better not only because of the same purity concerns but also due to added toxic exposure from the plastic the water has been stored in.

Tap water can be filtered to various degrees of purity depending on which water filter is used. To my knowledge, Berkey is one of the most popular water filtering systems on the market, but I find the design impractical so we use this water filter at this time – the downside is that it does not reduce the fluoride content.

That said, even if you don’t use a water filter, my humble opinion is that tap water is still the better choice over a sugary drink (which may have been made with water of similar quality anyway). A simple filtering pitcher can help with the taste.

3. Vitamin C

The third most important tool for keeping your child healthy year-round is optimizing your child’s vitamin C levels. Vitamin C is a powerful antioxidant that’s vital for maintaining a robust immune system.

Ideally, the majority of vitamin C should be sourced from the foods in your child’s diet. However, if you feel like your child has been slacking with his fruit/vegetable intake and he gets sick a lot or comes down with the sniffles all the time, vitamin C supplements can be very helpful in keeping the immune defenses at the ready.

That said…

Ascorbic acid, the most common form of commercially sold vitamin C, is not the really vitamin C. Say what?!

  • Natural vitamin C is a complex compound of unique nutrients and phytochemicals (such as bioflavonoids, ascorbate salts, ascorbic acid, vitamin K, tyrosinase) that all work together in the body for maximum absorption.
  • Ascorbic acid is only a fragment of the naturally occurring vitamin C complex. As an isolated nutrient, ascorbic acid lacks the natural co-factors that are needed to achieve complex biological activities of vitamin C in the body. The body relies on its own reserves to an extent, but if/when those are depleted, the nutrient can’t be fully utilized.

Imagine a bicycle and think of ascorbic acid as if it were the pedals. They’re part of the bike, sure, but how far will you get by isolating and using only the pedals??

I won’t be getting into the topic of synthetic vs. natural form of ascorbic acid in this article. In a nutshell, you may have heard that the vast majority of ascorbic acid available on the market is derived from genetically modified corn. That would be true. You may have also heard that both synthetic and natural forms of ascorbic acid are really the same thing. Which is also true. So there is that.

My personal favorites for a vitamin C supplement for kids are this vitamin C spray sourced from whole foods, and these vitamin C chewables which contain a synergistic blend of ascorbic acid and bioflavonoids (and taste great, too).

4. Elderberry syrup

Elderberry syrup doesn’t just taste delicious, it can be helpful in the prevention and treatment of seasonal respiratory infections.

Elderberry concoctions of sorts have been used to treat all kinds of ailments from head to toe for thousands of years across the globe, but as it turns out there is more to elderberry than simply being a folk remedy since there are many health benefits of elderberries supported by modern science, including reliable immune-boosting properties.

We don’t use elderberry syrup regularly once the flu season starts, but we usually keep it around during the colder months. Store-bought elderberry syrup can be pricey, but you can make your own elderberry syrup for much less. It’s super easy to make and one of the tastiest ways to try to ward off school-related sniffles.

5. Probiotics

Healthy gut bacteria are CRUCIAL for a well-functioning immune system.

You have a whole other world living in the gut, both good guys and villains who are in a constant battle for power. The ratio of good vs. bad bacteria in the gut microbiome influences much more than just digestive health as the majority of the human immune system lies in the gastrointestinal tract.

To optimize your child’s gut health and decrease susceptibility to germs, you’ll need to prevent bad bacteria from outnumbering the good guys.

Here are simple ways to promote healthy gut flora in your child:

  1. Cut back on sugar (which compromises the gut)
  2. Serve fermented/cultured foods or drinks often (such as quality yogurt, kefir, sauerkraut, or kimchi)
  3. Give a probiotic supplement

Store-bought probiotic supplements typically supply the body with billions of bacteria in each dose (it can be much less though despite of what the label says) and there is definitely a place for them (these kids probiotics are our favorite and you can order them online since refrigeration isn’t required with this type of packaging), but fermented and cultured foods are generally far more effective as they are capable of providing trillions of beneficial bacteria in just one serving.

6. Garlic

Kids and garlic.

Yes, garlic IS pungent! And a lot of kids (most???) don’t like to eat ANY form of garlic. But not only is garlic great for keeping the vampires away, it has antiviral, antibiotic, and antifungal properties to boot!

Garlic is an incredibly powerful immune booster, and it’s cheap to implement.

Ideally, garlic should be eaten RAW to reap all the benefits, but gently COOKED is better than none. If your child refuses to eat anything touched by garlic (it’s OK – most do!), you can always try to sneak some into your kid’s meals without altering the taste too much. Experiment by adding just a bit of crushed garlic, and add more as time goes if you can get away with it.

Cooked garlic isn’t as beneficial as raw because heat destroys much of the enzyme allowing for the formation of allicin (the key phytonutrient in garlic), but gently cooked garlic will still offer some levels of immune boosting properties to your child.

To maximize the health benefits of garlic: Garlic should be chopped or crushed about 10 minutes before cooking to maximize allicin formation. Try to add garlic to the dish towards the end of cooking to minimize the effects of high heat.

7. Spices

You can use a variety of spices to boost your child’s immune system. For example, cinnamon, ginger, or turmeric are loaded with immune-boosting properties that can help keep your child healthy all year round.

A dash of cinnamon in a bowl of hot oatmeal, (fresh) ginger tea with lemon and honey (a great remedy for a runny nose and sore throat), fresh grated turmeric in a meal, these are just some of the examples of how you can incorporate healthy spices into your child’s diet. Spices can be added to smoothies as well.

8. Raw honey

RAW. Not just any honey.

Why raw?

Raw honey can supercharge your child’s immune system. Raw honey has antimicrobial and antibacterial properties and contains varying concentrations of polyphenols which are powerful antioxidants. Just don’t add raw honey to anything hot which ultimately kills all the goodness.

Raw honey is basically honey in its most natural state. Raw honey is strained to remove impurities but not over-filtered like most commercial honey varieties so that natural components of honey are still present, and it doesn’t undergo pasteurization (heating over high temperatures) which rids the honey of valuable enzymes and antioxidants.

We like this raw honey (sourced from USA and Canada) and this raw honey (100% USA honey) for their creamy consistency, as well as this *organic* raw honey (sourced from Brazil and Mexico – the reason it’s certifiable organic) which is more liquid than the former two and easy to dispense.

Organic vs. conventional honey: Any certified organic honey on the U.S. market is imported from a country where bees have an abundance of room and are able to forage away from areas with chemical applications. This is unfortunately impossible to guarantee in the United States, so you won’t find organic U.S. honey.

A child in sunlight. Text overlay - Improve your child's health for good with these 12 simple tips.

As a general rule, the darker the honey, the higher the phenolic and flavonoid content and antioxidant capacity (and the more intense flavor as well – which not everybody appreciates). Different types of honey taste differently, so you child may have a preference for one kind over another.

NOTE: You should never give honey to a child under 1 year of age as it can cause botulism which may be fatal for infants.

9. Sleep

A simple thing like adequate sleep is just as important in keeping your child healthy as all the immune boosters discussed thus far.

Sleep deprivation impairs the immune system.

Lack of sleep can increase inflammation in the body and may negatively affect the good bacteria in the gut that we had talked about earlier, making your child more susceptible to infections. To lower the chances of your child catching circulating viruses, make sure he gets enough sleep.

According to the American Academy of Pediatrics, the ideal amount of sleep for preschoolers and school-aged kids is as follows:

  • Age 3-5 years: 10-13 hours of sleep (including naps)
  • Age 6-12 years: 9-12 hours of sleep
  • Age 13-18 years: 8-10 hours of sleep

On that note – I’d also think twice about using a night light in your child’s room because artificial light can disrupt the sleep pattern by suppressing the body’s production of melatonin. LED and CFL bulbs which are popular nowadays are especially problematic as they emit blue light and affect melatonin more than any other light.

10. Sun

When your child’s skin is exposed to sunlight, it produces vitamin D3, a key player in a healthy immune system.

Your child can also get vitamin D3 from eating eggs, cheese, some mushrooms and fatty fish, as well as from vitamin D-fortified foods or from various food supplements, but sunlight exposure is the best natural source of vitamin D by far.

It doesn’t take much time in the sun to produce adequate vitamin D levels – just 15 to 30 minutes of sun exposure (without sunscreen) every few days in the morning or later in the afternoon when the UV index is lower should provide sufficient vitamin D synthesis in a child with light skin. A child with a darker skin tone may need a bit more time to absorb enough sunlight to produce the same amount of vitamin D. The more skin is exposed, the more vitamin D is produced, so during the colder months the production of vitamin D is limited for those that live in colder climates, but the body is also able to store enough of the vitamin from the summer months to last through the winter.

You can use vitamin D3 supplements if you feel like your child doesn’t get enough sunlight throughout the year.

Keep in mind: Vitamin D temporarily pauses the production of the sleep hormone melatonin, so I personally wouldn’t give *any* supplement containing vitamin D (including any multivitamin) before or close to bedtime to avoid disrupting your child’s sleep.

11. Exercise

Less screen time, more exercise! Physical activity (ideally outdoors in fresh air) is critical for well-functioning kids’ immune systems.

Movement increases blood flow which improves the circulation of immune cells. The better the cells circulate, the more efficient the immune system is at locating and targeting foreign pathogens.

12. Exposure to dirt (and mud)

This tip is more useful for parents of young kids than older children.

Most kids are naturally drawn to muddy piles and mounds of dirt. Could it be that they know something we don’t?

Mud on a child's face.

Turns out, playing with dirt and mud can have health benefits!

Scientists believe that exposure to dirt is beneficial in at least two ways. Research suggests that soil microbes can stimulate the immune system and help reduce inflammation, as well as reduce one’s vulnerability to depression [source, source].

Say YES to the mess and a healthy school year!

13. Childhood stress

Kids can get stressed out, too. School is a very competitive environment not only because of tests and grades but also due to peer pressure. Kids are also trying hard to make the team, nail the recital, score that trophy, or to impress you in other ways. Then there is bullying. And puberty, another toll on a child’s mental health.

Stress is another contributor to unbalanced gut flora which can compromise a child’s immune system. My advice? Talk to your kids regularly and address issues immediately.

Final notes on how to keep kids healthy

Here is a recap of the many different ways you can boost your child’s health during the school season:

  • healthy balanced diet
  • less fruit juices and sugary drinks – more water
  • vitamin C (ideally from foods but supplements are OK)
  • elderberry syrup
  • probiotics (from foods, or supplements with good reputation)
  • garlic (even a tiny bit helps)
  • spices
  • raw honey (must be RAW)
  • enough sleep
  • plenty of sun
  • regular exercise
  • dirt and mud = a health boost
  • help your child manage stressful situations

I’m passionate about giving kids the best foundation for good health, and these are some of the easiest ways you can achieve that. There are many supplements on the market for kids’ immune support, but the great thing is that you can apply these tips to keep kids healthy even if you’re on a budget.

If your child gets sick often, try to incorporate as many of these suggestions as possible to boost their immune health. The more you add into their daily routine, the bigger the difference you’re bound to see, but even changing one or a couple of habits will have a positive impact on your child’s health.

DISCLAIMER: The information contained on this website is not considered to be a substitute for any type of professional medical advice or treatment. Some of the statements made here on WholesomeChildren.com have not been approved by the Food and Drug Administration including, but not limited to, nutrition-related advice, products, health conditions, ingredients, supplements, or a lifestyle practice. No information on this website should be used to diagnose, treat, prevent, or cure any disease or a health condition.
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