Natural Ways to Support Your Child’s Immune System During Cold & Flu Season
Written by Dr. Natalie Barriball
Why Immune Support Matters
Children are constantly exposed to new germs, and their immune systems are learning to recognize and fight infections. Supporting immunity builds stronger defenses over time, reducing the frequency and severity of infections while strengthening one of the body's most important systems for lifelong health.
Getting sick once in a while isn't a bad thing; it’s part of how the immune system develops, learns, and adapts. However, an optimally functioning immune system should be strong enough to fight off infection quickly and effectively. If every little exposure seems to turn into a full-blown illness, it may be a sign that the immune system is not as resilient as it could or should be and needs some support.
Too frequent infection can also result in high inflammation, which can negatively impact growth and development.
Overall, the goal isn’t to avoid every bug; it’s to build resilience and support quick recovery.
Sleep
Why It Matters:
Sleep is when children’s bodies release growth hormone, repair tissues, and strengthen immune defenses.
Inadequate sleep can weaken immune cells, making it easier to catch infections and harder to recover.
Sleep Needs By Age (including naps):
Newborns (0–3 months): 14–17 hours per day
Infants (4–12 months): 12–16 hours per day
Toddlers (1–2 years): 11–14 hours per day
Preschoolers (3–5 years): 10–13 hours per day
School-age children (6–12 years): 9–12 hours per day
Teenagers (13–18 years): 8–10 hours per day
Nutrition (1)
Why It Matters:
Tied for first place with sleep, nutrition is one of the best ways to support overall health and immunity. The foods we eat fuel immune cells and directly correspond with our body’s ability to repair and recover.
Antioxidants
Impact: Protect immune cells from damage and reduce inflammation.
Sources: Berries (blueberries, strawberries), carrots, spinach, sweet potatoes, bell peppers.
Protein
Impact: Building blocks for immune cells and antibodies; inadequate intake can cause slower recovery.
Sources: Eggs, beans/lentils, chicken, turkey, tofu, Greek yogurt.
Vitamin C
Impact: Supports white blood cell (immune cell) production and function, and shortens duration of colds.
Sources: oranges, kiwi, strawberries, bell peppers, broccoli.
Vitamin D
Impact: Immune modulator that activates immune cells to fight infection while preventing an overreaction with excess inflammation. Low levels are linked to more frequent respiratory infections.
Sources: sunshine, salmon, sardines, dairy and plant milks, yogurt, cheese, eggs, mushrooms (especially when exposed to sunlight).
Vitamin A
Impact: Protects skin, lungs, and gut lining ( first line of defense against germs), stimulates antibody production, regulates immune response.
Sources: carrots, sweet potatoes, spinach, kale, eggs.
Zinc
Impact: Activates immune cells, regulates immune responses, protects immune cells from damage. Deficiency increases the risk of infections and slows wound healing.
Sources: pumpkin seeds, chickpeas, cashews, beans, beef, poultry.
Fermented/ Probiotic Foods
Impact: Strengthens the gut microbiome, which trains and regulates immune responses. Balanced gut flora protects the gut lining and reduces colds and digestive infections.
Sources: yogurt with live cultures, kefir, sauerkraut, kimchi, miso, kombucha, tempeh, pickles.
Sugar
Impact: Excess intake suppresses white blood cell activity, impairs immune cells from recognizing and destroying pathogens, increases inflammation, and crowds out more nutrient-dense foods.
Sources: candy, soda, pastries, processed snacks.
Hydration
Why It Matters:
Water is essential for keeping immune cells active and mucus membranes (nose, throat, lungs) moist and protective.
Electrolytes (sodium, potassium, magnesium) help maintain fluid balance, especially during play, sweating, and recovery.
Proper hydration supports detoxification and helps the body deliver nutrients efficiently to cells—including immune cells.
What to Choose:
Best: Water (clean, filtered).
Encourage sipping water regularly throughout the day, especially after playing, being outside, or during illness.
Add When Needed: Natural electrolyte sources can be helpful during hot weather, sports, and fever.
Examples: coconut water, electrolyte powders without artificial sweeteners, excess sugar, or dyes, or a homemade mix (water + pinch of sea salt + splash of fruit juice).
Limit: Soda, sports drinks, and sugary beverages — they can suppress immune function, add unnecessary sugar, and dehydrate rather than hydrate.
Movement (2)
Why It Matters:
Regular physical activity improves circulation, helping immune cells travel through the body more efficiently.
Movement is the best way to stimulate the lymphatic system, which clears waste and carries immune cells where they need to go.
Active play also reduces stress hormones, which can weaken immunity when chronically high.
Playing outside is a great way to boost vitamin D production, and therefore immune function.
Ways to Support:
Daily outdoor play for at least 20–30 minutes (weather-permitting).
Family walks or bike rides.
Dancing, stretching, movement-based brain breaks.
Resources: GoNoodle and YouTube have lots of fun exercise videos for kids.
Hand Washing
Why It Matters:
Kids are constantly exposed to a variety of germs, often spread from hands to mouth, eyes, and nose.
Proper handwashing can reduce respiratory infections by about 20% and diarrheal illness by up to 40%. (3)
Versus Hand Sanitizer
When possible, washing hands with soap and water is preferable to using hand sanitizer.
Handwashing physically removes dirt, chemicals, and a wide range of microbes, including those that sanitizers can’t fully eliminate. While sanitizers kill many germs, they don’t remove the dead microbes or other residues left behind on the skin.
Repeated use can dry out skin, leading to a weakened skin barrier more prone to irritation and infection.
Hand sanitizer is a good backup option when you’re on the go and soap and water are unavailable, but make sure it contains at least 60% alcohol and that hands are rubbed until completely dry.
How to Wash Hands:
Wet hands with warm water.
Add soap and scrub all surfaces for at least 20 seconds (“Happy Birthday” song twice).
Don’t forget between fingers, back and side of hands, and under nails.
Rinse well and dry thoroughly—moist hands transfer germs more easily!
*Tip: Make handwashing fun with songs, a colorful timer, or letting kids pick their own soap scent.
When to Wash Hands:
Before eating or preparing food.
After using the bathroom.
After blowing nose, coughing, or sneezing.
After outdoor play or touching pets.
The Bottom Line: Getting sick occasionally is normal, and even helps the immune system stay sharp. But by supporting the body during times of wellness, you can help your child stay healthier, recover faster, and build lifelong immune resilience.
References:
Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022 Dec 8;9:1082500. doi: 10.3389/fnut.2022.1082500. PMID: 36570149; PMCID: PMC9772031.
Gustafson MP, Wheatley-Guy CM, Rosenthal AC, Gastineau DA, Katsanis E, Johnson BD, Simpson RJ. Exercise and the immune system: taking steps to improve responses to cancer immunotherapy. J Immunother Cancer. 2021 Jul;9(7):e001872. doi: 10.1136/jitc-2020-001872. PMID: 34215686; PMCID: PMC8256759.
https://www.cdc.gov/clean-hands/data-research/facts-stats/index.html