The immune system is a series of defense mechanisms of the body against infectious agents such as viruses, bacteria, or parasites. It is made up of cells, molecules, and specialized organs that work together to protect the body from disease. The immune system is critical to the health and well-being of young children, as they are more susceptible to infections than adults. That’s why it’s important to strengthen it from a young age through simple and effective measures.
Here are some tips for boosting the immunity of young children:
I. Eat a healthy and balanced diet:
Diet plays a key role in the functioning of the immune system. Therefore, it is important to ensure that young children eat a healthy, balanced diet, preferring foods rich in essential nutrients such as vitamins, minerals, antioxidants, probiotics, or omega-3 fatty acids. These nutrients help strengthen the body’s natural defenses, stimulate the production of antibodies, modulate inflammation, and prevent infections.
Among the preferred foods, we can mention:
– Fruits and vegetables that contain vitamins (especially vitamin C), minerals (such as zinc or iron), and antioxidants (such as flavonoids or carotenoids). They help protect immune cells from oxidative stress, increase their activity, and regulate their response.
Recommend consuming at least five servings of fruits and vegetables daily, varying the colors and types.
– Fermented milk products such as yogurt, kefir, or cottage cheese that contain probiotics, i.e. health-promoting microorganisms. Probiotics contribute to the balance of intestinal flora, which is closely linked to the immune system. They promote the production of antibodies, the maturation of immune cells, and the modulation of inflammation.
Recommend consuming at least one fermented milk product per day and choosing natural products without added sugar.
– Oily fish such as salmon, mackerel, or sardines that are rich in omega-3 fatty acids. These fatty acids have anti-inflammatory properties that help reduce the production of cytokines, molecules involved in excessive immune responses. They also help strengthen the membrane of immune cells, improving their communication and modulating their response.
Recommend consuming fatty fish at least twice a week, giving preference to wild products or products from sustainable aquaculture.
II. Exercise regularly:
Physical activity also has a positive effect on the immune system of young children. It helps stimulate blood circulation, promote the elimination of toxins, relieve stress, and strengthen muscles and bones.
Thus, it helps to improve overall health and prevent diseases. Physical activity also has a direct impact on the immune system by increasing the number and function of immune cells, regulating inflammation, and altering the expression of certain genes involved in the immune response.
Recommend that young children engage in physical activity for at least an hour every day, adapting the type and intensity of exercise to their age and abilities. It’s important to choose fun and varied activities that they enjoy.
III. Respect sleep and rest:
Sleep and rest are essential for young children’s immune systems. They help recharge batteries, regulate hormones, repair tissues and consolidate learning.
They also affect the immune system by promoting the production of certain molecules such as melatonin or interleukin-2, which have immune-stimulating effects.
They also help reduce cortisol levels, a stress hormone with immunosuppressive effects. Therefore, it is important to ensure that toddlers get enough sleep and respect their biological rhythms.
Recommend ensuring a good night’s sleep and avoiding sources of discomfort such as light, noise, or screens. It is also advisable to provide a nap during the day if necessary and allow moments of rest.
IV. Limit exposure to infectious agents:
It is possible to strengthen the immune systems of young children by limiting their exposure to infectious agents responsible for disease.
It’s about adhering to basic hygiene rules, such as washing your hands regularly, coughing or sneezing into your elbow, using disposable tissues, avoiding sharing personal items, or putting your hands in your mouth or nose.
It is also about protecting small children from sources of infection such as sick people, pets, or public places.
Ultimately, it’s about strengthening their protection, vaccinating them according to the recommended vaccination schedule, clothing them appropriately for the temperature and humidity, and giving them enough water to drink.
Conclusion:
Young children’s immune systems are a key element in their health and well-being. It is possible to strengthen it by taking some simple and effective measures aimed at improving your diet, physical activity, sleep, rest, and hygiene. These measures help stimulate the body’s natural defenses, prevent infections, and promote the growth and development of young children.
