Seasonal illnesses: How to avoid infections in children during winter, boost their immunity

Benefits of sleep: Good sleep is essential for a strong immune system. Children need 9–12 hours of sleep, depending on their age. Establish a consistent bedtime routine (Image: Canva)

The winter season and holidays often impact children’s health, as it coincides with flu season. During holidays, children tend to consume more unhealthy snacks and lead a more sedentary lifestyle with minimal physical activity. This weakens their immunity, making them more susceptible to illnesses.

Strengthening their immune system is essential for staying healthy during this time, says Dr Saurabh Khanna, Lead Consultant in Neonatology and Paediatrics at CK Birla Hospital, Gurugram. “If you notice your children catching cold more often in winter, you’re not alone. The colder months bring an increased risk of infections and seasonal flu. Combined with reduced outdoor activity and lower exposure to sunlight, children’s immunity can take a hit. However, with a strong immunity they can fight those infections,” he says.

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Dr Khanna shares tips to protect your child and boost their immunity in winters:

A healthy diet: Provide a balanced diet rich in fruits, vegetables, whole grains, and proteins. Citrus fruits, carrots, spinach, and yogurt are packed with vitamins and antioxidants that enhance immunity.

Encourage regular exercise: Keep children physically active with activities like running, cycling, or outdoor games. If at home, ask them to help with household chores. This keeps them active. Regular exercise and physical activity improves circulation and strengthens the immune system.

Prioritise hydration: When home during winter vacation, make sure your child drinks plenty of water to flush out toxins. Fresh fruit juices and warm soups can also help keep them hydrated.

Focus on proper sleep: Good sleep is essential for a strong immune system. Children need 9–12 hours of sleep, depending on their age. Establish a consistent bedtime routine.

Teach good hygiene habits: Always stress on  frequent handwashing, especially before meals and after using the restroom. Teach children to cover coughs and sneezes with a tissue or elbow to prevent germ spread.

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Limit junk food: Avoid processed and sugary snacks, as they weaken immunity. Instead, give them home cooked food and offer healthy snack options like nuts, seeds, and fresh fruits to boost their immune capacity.

Consider masks for older kids: For children over 2 years old, especially those with recurrent coughs or colds, using N95 masks in crowded places can help reduce exposure to germs.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.