10 things that can compromise the immunity of your child and ways to fight these

We as kids might have eaten truckloads of junk food ourselves, but we always look out for better options for our kids. One of the reasons is that we want our kids to be healthy with robust immune systems. Certain lifestyle habits and foods can damage your kids’ immunity and can make it harder for your child to fight off infections and illnesses. The different factors that can impair your child’s immune system will be covered in this blog, along with tips to fight these. We will go through everything you need to know to help keep your child healthy and strong, from food and exercise to stress reduction.

1) Low-nutrient food

Too few fruits and veggies in the food can lead to a drop in immune function. These foods may help your body make more of the white blood cells you need to fight off infections. Low-nutrient food creates deficiencies in essential vitamins and minerals, such as vitamin C, vitamin D, and zinc, which are needed for a strong immune system. Additionally, a diet high in processed foods, and added sugars can lead to inflammation, disruption of the gut microbiome, and lack of energy. Low-nutrient food can also contribute to weight gain and obesity.

To ensure that your child is getting enough nutrients, you can:

Offer a variety of foods: Encourage your child to eat a diet with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
Include nutrient-rich foods: Offer foods that are high in essential nutrients such as iron, calcium, and vitamins A and D.
Read food labels: Always see the back of the food packets and choose foods that are high in essential vitamins and minerals.
Limit junk food: Limit the amount of sugary, fatty, and processed foods in your child’s diet. These foods are often low in essential nutrients and can take the place of more nutritious foods.
Encourage family meals: Eating meals together as a family can help ensure that your child is getting enough nutrients and can also be a great opportunity for socialization and bonding.
Get your child involved in meal planning and preparation: Children are more likely to eat foods that they have helped prepare, so involve them in meal planning and cooking.
Consult with a pediatrician or a dietitian to check your child’s nutrient needs and provide guidance on how to meet those needs through diet and supplements if needed.

It’s important to note that it is not necessary to eliminate all treats or certain types of food completely but to ensure that the child’s diet is balanced and includes a variety of nutrient-dense foods.

2) Stress

Stress leads to the release of cortisol hormone that suppresses the immune system. Stress and worry aren’t great germ fighters. Just having anxious thoughts can weaken your immune response in as little as 30 minutes. Constant stress takes an even bigger toll and makes it harder to fend off the flu, herpes, shingles, and other viruses. Stress can cause hormonal imbalances, inflammation, disruption of the gut microbiome, and disturbed sleep leading to the breakdown of the immune system.

As parents or caregivers, a few things can be done to reduce stress among children:

Watch your child for signs of stress and get to the bottom of stress in their life be it studies, friends, or family situations.
Teach them problem-solving and emphasize the importance of confiding in the family.
Encourage them to get engaged in sports as that is a great stress killer.
Encourage your child to engage in relaxation techniques like deep breathing, yoga, or meditation.
Consult with a pediatrician or a counselor if you suspect that stress is affecting your child’s mental and physical well-being.

Most importantly, they learn by watching you so do not normalize stress in your household. Smile more, laugh often, and remember that every problem has a solution and you do not have to carry the weight of the world on your shoulder.

3) Lack of sleep

Lack of sleep mimics stress and suppresses the immune system. Not getting enough sleep can make you more likely to catch viruses or germs. And you also may take longer to get better. That’s because your body can’t make as many infection-fighting cells and proteins called antibodies that help defend against illness.

The reasons why your child might not be sleeping well may be many, like:

Lack of a consistent bedtime routine: Children thrive on routine and structure. Without a consistent bedtime routine, it can be difficult for them to wind down and fall asleep.
Exposure to electronic devices: The blue light emitted from electronic devices such as smartphones, tablets, and televisions can interfere with the production of melatonin, making it harder for children to fall asleep.
Stimulation before bedtime: Children may become overexcited or stimulated before bedtime, making it difficult for them to relax and fall asleep.
Stress and anxiety: Children may have trouble sleeping due to stress and anxiety from school, family, or social pressures.
Medical conditions: Some medical conditions can interfere with sleep, such as sleep apnea, ADHD, and autism.
Poor sleep environment: A noisy, uncomfortable, or poorly lit bedroom can make it difficult for children to fall asleep and stay asleep.
Nutritional deficiencies: Children may not get enough sleep if they lack certain nutrients in their diet, such as iron and vitamin D.
Environmental factors: Noise, light, and temperature can greatly affect the quality of sleep.
Traveling and jet lag: Children may have trouble sleeping when traveling and experiencing jet lag, as their body’s internal clock is disrupted.
Social and cultural factors: Some families may have different sleep practices, or societal pressure may lead to less sleep for children

Try and identify the reasons for lack of sleep among your child and rectify them with appropriate measures. Fix a bedtime routine, and ensure the bedrooms are dimly lit and peaceful. Reading bedtime stories is a great way to make sleep time fun for small kids and once they become a little bigger, inculcate the habit of reading before going to bed.

4) Sugar

Sugar is the worst food for your immune system. This is one food that can cause a deficiency of vitamin C, vitamin D, and zinc leading to the weakening of the immune system. It competes with vitamin C, as they are structurally similar hence leading to vitamin C deficiency. Sugar increases fat in the liver and reduces the production and activation of vitamin D. It also causes reduced absorption and increased excretion of zinc in the urine. Eating too much sugar can compromise the immune system in children by causing inflammation and disrupting the balance of good bacteria in the gut. This can make it harder for the body to fight off infections and illnesses. Additionally, consuming high amounts of sugar can lead to weight gain and obesity, which are also associated with a weaker immune system.

But let’s face it, avoiding sugar is hard, it’s naturally present in fruits, milk, etc. However, according to WHO, the added sugar in food shouldn’t supersede 10% of daily caloric intake. Processed food like cookies, cakes, and biscuits have loads of added sugar and it’s always better to check for the ingredients before binging on these.

There are many ways to curtail sugar in your child’s diet:

Limit sugary drinks: Encourage your child to drink water, milk, or unsweetened beverages instead of soda, juice, and sports drinks.
Read food labels: Be aware of the sugar content in foods and choose those with less sugar.
Cook at home: Cooking meals at home allows you to control the amount of sugar in your child’s diet.
Offer fruits and vegetables: Fruits and vegetables are a healthy alternative to sugary snacks.
Set a good example: Children often model their eating habits after their parents, so it’s important to set a good example by limiting your own sugar intake.
Provide nutrient-dense snacks: When your child feels hungry in between meals, provide healthy snacks such as nuts, seeds, yogurt, cheese, or hummus.
Encourage physical activity: Encourage your child to be physically active and make sure they are getting enough exercise.
Limit processed foods: Processed foods often contain added sugars, so limiting these foods can help reduce your child’s sugar intake.

5) Refined oil

Time and again, many researchers have proven beyond doubt that refined oils, despite their claims, can cause heart disease, diabetes, and cancer. Refined vegetable oils have been advertised as ‘heart healthy’ due to their polyunsaturated fatty acid (PUFA) content, however, the type of PUFA is important and those having a high n-6 content and high n-6/n-3 ratio are atherogenic and diabetogenic. The most popular oils like sunflower, safflower, or palm oil are high in n-6 PUFA content. Refined oil also increases inflammation, disruption of the gut microbiome, nutrient deficiencies, and weight gain.

To curtail refined oil from your child’s diet, you can:

Cook with cold-pressed and unrefined oils such as olive oil, avocado oil, and coconut oil. Traditional cooking oils like ghee, mustard oil, sesame oil, and groundnut oil are also great alternatives to refined oils.
Avoid deep-fried foods and opt for baking, grilling, or steaming instead.
Read food labels and choose foods that are lower in saturated and trans fats.
Encourage your child to eat a balanced diet including a variety of fruits, vegetables, whole grains, and lean proteins.
Provide nutrient-dense snacks and limit processed foods.
Cook at home as restaurants and food joints mostly opt for refined oils in their cooking as it’s cheap and readily available.

It’s important to note that oils are an important source of energy and nutrients for the child, so it’s not necessary to eliminate them completely but to control the amount and the type of oil consumed.

6) Vitamin D deficiency

Vitamin D deficiency can compromise the immunity of children in several ways. Vitamin D plays an important role in the development and function of immune cells, such as T cells and B cells, which help the body fight off infections and diseases. A deficiency in vitamin D can weaken the immune system’s ability to fight off infections. Low levels of vitamin D have been linked with inflammation, autoimmune disorders, and an increased rate of respiratory infections.

To prevent vitamin D deficiency in your child, you can:

Encourage your child to spend time in the sun, as the body can produce vitamin D when the skin is exposed to sunlight.
Offer vitamin D-rich foods such as fatty fish, eggs, and mushrooms.
Consider a vitamin D supplement if your child does not get enough sunlight and food.
Consult with a pediatrician to check your child’s Vitamin D level, and if needed provide the appropriate supplement with the correct dosage.

Vitamin D is not just a vitamin but a powerful immunomodulator. Ensure your child gets enough of it.

7) Smoking

Nicotine from cigarettes, chewing tobacco, or any other source can weaken your body’s ability to fight germs. Yes, vaping counts, too. And it’s not just the nicotine. Other chemicals in e-liquids seem to suppress your immune response, especially when you inhale them through vaping. First-hand and second-hand smoke has a deleterious effect on a child’s immune system by causing inflammation, increasing the risk of respiratory infections, and deficiency of vitamin C, and exposing children to a high risk of developing cancer.

To protect your child from the effects of smoking, you can:

Quit smoking and avoid exposure to secondhand smoke.
Talk to your child about the dangers of smoking and secondhand smoke.
Encourage your child to be physically active and eat a healthy diet.
Consult with a pediatrician if your child is experiencing health problems related to smoking or secondhand smoke.
Educate your child about the risks and dangers of smoking, and the benefits of living in a smoke-free environment.

Children model their habits after their parents so quit smoking and minimize the risk of exposing your child to second-hand smoke, along with encouraging them not to develop smoking habits themselves.

8) Lack of exercise

Regular aerobic exercise appears to help your body fight illness caused by viruses and bacteria. That’s in part because it helps the blood get around your body more efficiently, which means germ-fighting substances get where they need to go. Scientists continue to study exactly how exercise helps boost your immune system. Regular exercise will affect the immune system by keeping chronic inflammation in check, and by improving mood and sleep quality.

To encourage your child to exercise, you can:

Make physical activity a part of your child’s daily routine, such as going for a walk or bike ride after school.
Encourage your child to participate in organized sports or other physical activities they enjoy.
Set a good example by being active yourself and making physical activity a priority for the whole family.
Limit screen time and other sedentary activities to give your child more time to be active.

Remember to start slowly and gradually increase the amount of physical activity your child is getting each day.

9) Too little outdoor time

Sunlight may energize special cells in your immune system called T-cells that help fight infection. But being outside brings other benefits, too. Many plants in the woods make phytoncides and other substances you breathe in that seem to bolster your immune function. Outdoors give your child a boost of vitamin D, which is essential for a healthy immune system. Children who spend time outdoors are exposed to a diverse range of microbes, which can help to strengthen the immune system by training it to recognize and respond to different pathogens. Additionally, outdoors improves mood and increases the level of physical activity, which are important for a healthy immune system.

To encourage outdoor time for your child, you can:

Schedule regular outdoor activities such as going for a walk, bike ride, or playing sports.
Encourage your child to explore nature by visiting a park, beach, or forest.
Set a good example by spending time outside yourself and making it a priority for the whole family.
Limit screen time and other indoor activities to give your child more time to be outside.
Consider camping trips, hiking, or other outdoor activities that can provide a unique and fun way to spend time outdoors.

Outdoors connect children to nature and encourage them to explore, play, and be physically active.

10) Certain medications

Certain medications including drugs to treat allergies, arthritis, lupus, IBS, and organ transplant suppress the immune system. Corticosteroids are one example, as are TNF inhibitors for inflammation and chemotherapy for cancer. Talk with your doctor before you adjust any prescription medication.

Conclusion

There are many factors that can compromise the immune system of your child including poor nutrition, lack of sleep, micronutrient deficiency, stress, and too little physical activity. Encourage children to eat healthily, sleep well, manage stress, and spend ample time outdoors to provide their immunity with a much-needed boost. If your child has a health problem that could make it harder to fight off an infection, talk to your doctor about any extra or different precautions you should take.