Our immune system has an important job – to protect our body from infection and disease caused by germs. For children, they are born with a functioning immune system, but it takes time to develop specific immunity to the germs they encounter daily at school. The following habits will not only help your child’s immune system function optimally but will benefit yours as well.

1. Maintain a Balanced, Nutritious Diet
In addition to a diet including lean proteins and whole grains, focus on fruits and vegetables which have carotenoids. These are pigments which give the fruits and veggies their bright colors, and they are full of antioxidants that help prevent disease. Children should eat five servings of fruits and veggies per day (it’s the same for adults).
Tip: skip vitamins for children – they should get vitamins from the food they eat.

2. Cough and Sneeze the “Right” Way
Try to cough and sneeze into a tissue. If that’s not possible, cough or sneeze into your elbow (not your hands). After coughing, sneezing, or blowing your nose, follow our next healthy habit.

3. Wash Your Hands Regularly
Everyone can help prevent the spread of germs by washing their hands:
– After blowing their nose, coughing, or sneezing
– Before, during, and after preparing and eating food
– Before and after caring for someone at home who is sick with vomiting or diarrhea
– Before and after treating a cut or wound
– After using the toilet
– After changing diapers or cleaning up your child who has used the toilet
– After touching an animal, animal feed, or animal waste
– After touching garbage

4. Stay Current on Vaccinations
Vaccines teach our immune system to recognize certain dangerous bacteria and viruses so it can fight them off before they make us sick. They can help your child’s immune system fight off infections such as the flu, COVID, whooping cough, meningitis, polio, chicken pox, measles and more. Adults should also keep up to date with vaccines that offer protection against the flu, COVID, whooping cough, pneumonia, RSV and shingles.

5. Get Enough Sleep
Our bodies need sleep to help repair cells, remove toxins, and destress. A lack of quality sleep means someone is more likely to get sick. Remember, children need different amounts of sleep each night based on age:
– infants (0–3 months): 14–17 hours, including naps
– infants (4–12 months: 12–16 hours, including naps
– toddlers (1–2 years): 11–14 hours, including naps
– preschool (3–5 years): 10–13 hours, including naps
– school-age (6–13 years): 9–12 hours
– teens (14–17 years): 8–10 hours
Adults should get 7–9 hours of sleep every night.

6. Exercise as a Family
Exercise can improve cardiovascular health, lower blood pressure, manage a healthy weight, release stress, and protect against many diseases. Start a family routine of outdoor activities including walks, bike rides and visits to local parks. Kick around a soccer ball or go on a scavenger hunt.

7. Avoid Secondhand Smoke
Secondhand smoke increases a child’s risk of asthma attacks, ear infections, and respiratory infections like pneumonia and bronchitis. Babies who inhale secondhand smoke are more likely to die from sudden infant death syndrome (SIDS). For adults, secondhand smoke can increase risks for asthma, cancer, heart disease and stroke.