Parents often worry when their children seem to fall sick frequently, especially during the school season. According to paediatric oncologist Dr Silky Jain, building a strong immune system is less about medicines and more about simple habits followed consistently at home.
In an interaction with Hindustan Times, Dr Jain shared five everyday habits that parents can encourage to support their children’s overall health and immunity.
1. Prioritise sleep
Adequate sleep is important for a child’s growth and immune function. Dr Jain said children between six and 12 years generally need around nine to 12 hours of sleep. During deep sleep, the body carries out important processes linked to growth and immune recovery. Parents should therefore encourage a regular bedtime and reduce screen use before sleep.
2. Encourage outdoor play
Spending time outdoors and being physically active can support children's overall health. Instead of allowing children to spend most of their free time on phones, tablets or television, parents can encourage outdoor games and other age-appropriate physical activities.
3. Focus on a balanced diet
A child's immune system needs adequate nutrition to function properly. Meals should include a variety of fruits, vegetables, whole grains, pulses and other nutritious foods. A balanced diet is more useful than relying on supplements or products marketed as immunity boosters.
4. Maintain good hygiene
Simple habits such as washing hands properly, particularly before eating and after using the toilet or returning from outside, can help reduce exposure to infections. Children should also be taught not to frequently touch their eyes, nose or mouth with unwashed hands.
5. Build healthy daily routines
Consistency matters. Regular meals, adequate physical activity, sufficient sleep and good hygiene together create a healthier environment for children. Dr Jain emphasised that these small habits should become part of everyday family life rather than being introduced only when a child falls sick.
While children commonly experience infections, particularly as they encounter new viruses and bacteria at school or in social settings, frequent or unusually severe illnesses should not simply be blamed on “weak immunity”. Parents should consult a paediatrician if they are concerned about the frequency, severity or duration of their child's illnesses.
The larger message is simple: there is no single food or medicine that can magically strengthen a child's immunity. A healthy routine, nutritious diet, adequate sleep, physical activity and good hygiene provide the foundation for children's overall wellbeing.
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