Major studies have concluded that kids have a weaker immune system than adults, making them more susceptible at contracting allergies, flu or mild infections. Getting sick as a kid is therefore not so unusual, but as a parent you tend to worry a lot whenever you see your kids with a runny nose or a fever. Keep in mind that there are some healthy ways to boost the immune system of your child. Here’s how you can do it.

Encourage your children to eat fruits and vegetables

Fruits and veggies have an amazing effect on your child’s immune system. Incorporate more vegetables and fruits in the diet of your kids and soon you will see a major change in their behaviour and overall well-being. Carrots, oranges, strawberries, grapefruits, green beans all contain Vitamin C and carotenoids which are known to boost the immune system by increasing the production of white blood cells and interferon which fight against infections and chronic diseases, such as cancer or heart diseases. Avoid serving foods that are high in sugar and additives and learn which foods are allergens to avoid suppressing the immune system.

Improve your child’s sleep

Sleep deprivation is dangerous even to adults, because it can cause various health concerns by reducing the immune-system killer cells that fight against cancer cells and bacteria. Most children are sleep deprived but it’s also the quality of sleep that matters. As a general rule, newborn need 18 hours of cribtime a day, toddlers need 12-13 sleep and preschoolers require almost 10 hours of sleep. It’s important to make sure your kids get better sleep by improving their bedtime routine. If your kids struggle falling asleep, allow them to relax for one hour before bed by doing a peaceful activity, such as reading or drawing. You’ll also need to make sure that the bed is comfortable and that a hard mattress or pillow are not in fact responsible for affecting sleep quality.

Make physical activity a part of your family’s routine

There have been plenty of study that show a direct correlation between the lack of exercise and a weak immune system in kids. Regular exercise is extremely beneficial for the health of your kids and yours as well. Exercising with the entire family is never a waste of time, even if your kids don’t like it. However, that doesn’t mean that you have spent excessive amounts of money on a variety of fitness machines. There are plenty of activities that you can do together, such as hiking, roller skating or playing fun sports like tennis or basketball.