7 Ways To Provide Immune Support For Kids

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 how to develop an immune system in a child.

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

Knowing how to build up kids' immune systems will help you hone in on the important factors, like sleep. The benefits and importance of regular and sufficient sleep for immune health 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 germs¹.

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 night². Naps during the day are also an excellent time for your little explorer to catch up on sleep².

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 down³.

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 D⁴. 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 cells⁵.

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 support⁶.

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 too⁷.

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, inline 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 system⁸.

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 to boost my kid’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

How to increase immunity in kids 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?

So, at what age does a child's immune system fully develop? While the cells that will eventually form the immune system start to develop at four weeks gestation⁹, a child’s immune system isn’t fully developed until they’re about seven – eight years old¹⁰. 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 vaccinations¹¹ and general growth and development.

Kids’ immune system FAQ

How does the immune system work for kids?

The immune system is the body’s natural defence system, designed to protect against germs and sickness. In children, this system is still developing, especially in the first few years of life. This is why kids tend to catch more colds and bugs than adults¹¹.

The immune system has two key parts: 

1. Innate: Responds quickly to invaders
2. Adaptive: Remembers past infections⁹ 

In early childhood, the innate immune system does most of the heavy lifting, while the adaptive side matures over time through exposure to everyday microbes and minor illnesses. Diet, sleep, and lifestyle all influence how well these systems function together.

What can lower a child's immune system?

A child’s immune system is constantly developing, especially in their early years. There are a few lifestyle elements that can impact how their immune system is supported:

• Poor sleep: Sleep helps regulate immune cell function and supports the production of infection-fighting antibodies¹. 
• Stress: Stress can disrupt hormone balance and suppress immune responses³. 
• Nutrition: Nutrition plays a central role in immune function. For example, Vitamin D is needed to support immune cell activity and reduce inflammation^4,5.

A balanced lifestyle, rich in whole foods, regular movement, and good sleep hygiene, provides a strong foundation for a supported immune system.

What are the signs of a weak immune system in children?

Signs that may indicate their immune system is under strain can include: 

• Getting sick frequently (such as repeated ear infections, persistent colds, etc.) can suggest the immune system is not functioning optimally⁹. 
• Fatigue or poor appetite may signal nutritional gaps affecting immune health¹⁰. 
• Slow-healing wounds can be signs that the body’s defence systems are low.

If you have concerns about your child’s immune function, consult your GP or healthcare professional for tailored advice. 

Want to learn more about your or your child’s immune system? Read more on our Swisse Wellness Hub.

References:

1. Besedovsky L, Lange T, Born J. Sleep and immune function. Pflugers Arch. 2012;463(1):121-137. doi:10.1007/s00424-011-1044-0
2. Sleep Foundation. How much sleep do we really need? https://www.sleepfoundation.org/articles/how-much-sleep-do-we-really-need Sourced 4 August 2023
3. American Psychological Association. Stress effects on the body. https://www.apa.org/research/action/immune 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
5. Sassi F, Tamone C, D'Amelio P. Vitamin D: Nutrient, Hormone, and Immunomodulator. Nutrients. 2018;10(11):1656. Published 2018 Nov 3. doi:10.3390/nu10111656
6. Swamy MK, Akhtar MS, Sinniah UR. Antimicrobial Properties of Plant Essential Oils against Human Pathogens and Their Mode of Action: An Updated Review. Evid Based Complement Alternat Med. 2016;2016:3012462. doi:10.1155/2016/3012462
7. Sellami M, Gasmi M, Denham J, et al. Effects of Acute and Chronic Exercise on Immunological Parameters in the Elderly Aged: Can Physical Activity Counteract the Effects of Aging?. Front Immunol. 2018;9:2187. Published 2018 Oct 10. doi:10.3389/fimmu.2018.02187
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. https://www.chop.edu/centers-programs/vaccine-education-center/human-immune-system/development-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