Mum and child doing yoga together

7 Ways To Support Your Kid’s Immune System

Written by: Swisse Wellness
Swisse Wellness

If your child’s nose is running faster than their legs, you’re not alone. While the common cold seems inevitable for the average child, there are some smart steps you can take to keep your kids fighting fit against runny noses, colds and coughs, so they can be back out exploring in no time. Let’s look at ways to ensure immune system support for kids.

Safeguard against germs

A basic rule of immunity for kids is protection against germs. Encouraging your kids to wash their hands is really important as it can help reduce the spread of unwanted germs and bacteria. Ensure your kids are washing their hands with soap before and after every meal, and make sure you wipe down any surfaces in common areas.

Sleep it off

The benefits and importance of regular and sufficient sleep can't be stressed enough. Studies have shown that sleep deprivation can make you more susceptible to illness by reducing natural killer cells; our immune system’s weapons against unwanted germs[1].

Just how much is enough sleep? Well, according to the National Sleep Foundation, children between the ages 1-13 need anywhere from 10-14 hours per night[2]. Naps during the day are also an excellent time for your little explorer to catch up on sleep[2].

Practise mindfulness, and have some fun too

Stress can have a detrimental impact on the body and immune system. While your little explorers’ life might not seem stressful, they are incredibly intuitive creatures and can pick up on our moods.

When children get stressed, their cortisol and adrenaline levels rise. Chronic elevation of stress hormones can lower immune system responses, leaving kids more susceptible to getting sick. Taking slow deep breaths and movement is a great way to keep stress down[3].

Getting out in the sunshine can help top up levels of Vitamin D. The body takes in sunlight using cholesterol, and converts it to a usable form of vitamin D[4]. As it turns out, every single cell in your body requires vitamin D, especially your immune system. Research shows that vitamin D deficiency may lead to a weakened immune system, as vitamin D modulates immune system cells[5].

Remember to have fun and get outside in the fresh air; sometimes adults need a little bit of play time too. Prioritise relaxation time together with your little one and you’ll both be feeling the benefits.

Essential oils to help boost kids’ immune system

Along with smelling amazing, essential oils such as eucalyptus and oregano have been shown to have antibacterial properties, which can be beneficial for a child’s immune support[6].

Get moving as a family

It shouldn’t come as a surprise that exercise is good for your immune system. It naturally increases the number of ‘natural killer cells’ which protect your body against germs in adults, having the same benefit in children too[7].

Regular exercise can also help build healthy lifelong habits. Become a healthy role model by exercising with your little explorer, rather than urging them to go outside and play by themselves. Activities that work well as a family include riding, hiking, incline skating, basketball, and tennis.

It all starts in your gut

In every stomach lives a complex community of microorganisms called gut microbiota. They help protect your digestive tract and play an important role in supporting your immune system[8].

If this microbiota is thrown off balance, it’s like you’ve just left the front door open to any cold or illness wanting to come inside, leading to a compromised immune system.

How do I boost my child's immune system?

Support your child’s gut health with foods that nourish good gut bacteria:

  • Plant foods, which are rich in fibre, are also wonderful gut supporters
  • Fermented foods like yoghurt, kefir, kimchi and sauerkraut
  • Prebiotic-rich food such as legumes and lentils

Increase your child’s immune system with a healthy diet 

Boost the immune system in your child with a balanced diet rich in fruit and vegetables, along with limiting artificial additives and sugars – all essential for fuelling any immune system, big or small. Although it can be hard at times to fit these into your little one's diet, it’s worth the effort to work with your little explorer’s taste buds and find fruit or vegetables that they enjoy.

At what age do kids immune systems get stronger?

While the cells that will eventually form the immune system start to develop at four weeks gestations[9], a child’s immune system isn’t fully developed until they’re about seven – eight years old[10]. From infancy onwards, their systems mature over time thanks to immunological memory (when the immune system is able to respond more quickly and effectively to pathogens it has already encountered), the availability of vaccinations[11] and general growth and development.



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  2. Sleep Foundation. How much sleep do we really need? Sourced 4 August 2023
  3. American Psychological Association. Stress effects on the body. Published 1 November 2018
  4. Wacker M, Holick MF. Sunlight and Vitamin D: A global perspective for health. Dermatoendocrinol. 2013;5(1):51-108. doi:10.4161/derm.24494
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  8. Thursby E, Juge N. Introduction to the human gut microbiota. Biochem J. 2017;474(11):1823-1836. Published 2017 May 16. doi:10.1042/BCJ20160510
  9. Children’s Hospital of Philadelphia. Development of the Immune System. Sourced 4 August 2023
  10. Kloc M, Ghobrial RM, Kuchar E, Lewicki S, Kubiak JZ. Development of child immunity in the context of COVID-19 pandemic. Clin Immunol. 2020;217:108510. doi:10.1016/j.clim.2020.108510
  11. Simon AK, Hollander GA, McMichael A. Evolution of the immune system in humans from infancy to old age. Proc Biol Sci. 2015;282(1821):20143085. doi:10.1098/rspb.2014.3085
Swisse Wellness

Swisse Wellness - Swisse Wellness

The copywriting team at Swisse Wellness plan, research and generate blog content with inputs from multiple teams across the business. With access to our industry-leading Science team, Product Development team, Customer Service team as well as informative Brand Managers, we have the contacts to deliver a well-rounded suite of blogs tailored to an array of wellness interests....