I’m starting to panic because everyone knows that proper handwashing is one of the most effective habits to prevent the spread of viruses, but my five year-old has announced, on multiple, painful occasions, that she will only wash her hands with soap if it’s the soap that she likes (some coconut-scented foamy stuff from Baby Bum) and that all other soaps are “gross.” This has created challenges (and tears) when we are at airports, restaurants, gymnastics class, swimming pools, the trampoline park, or basically anywhere we go outside of the house. Also, since the way she washes her hands often feels less than the requisite 20 seconds, I usually top off her hands with a kid-safe hand sanitizer from Babyganics or Dr. Bronners.
But with her entering Kindergarten this week, we need to nip this little problem in the bud because I am dreading those toddler colds–they have the power to infiltrate the entire household and knock us all out.
There are a couple of schools of thought when it comes to child sicknesses. One says it is entirely normal for little kids to fall sick a lot and it’s good for their immune systems. The other is: if your child is falling sick a lot, there is something wrong with their immune system and it needs some kind of fortification. No matter what your thoughts are on this, I did some research on how to strengthen young immune systems to prevent (or shorten) the most common viruses kids catch at school (and some of this can help us old folks too).
More than anything, focusing on a healthy diet that is low in sugar is the way to go when it comes to immune defense—with supplements coming in second (though there are plenty of those as you will read below). Among vitamins and minerals important for immune system function are Vitamin C, Vitamin D, B6, zinc and selenium, so the goal should be to eat foods rich in these foods, such as citrus fruits, cruciferous vegetables, fatty fish, bananas, potatoes, milk, eggs and so forth.
Garlic, which is high in sulfur, has been linked to enhanced immune function, and is easy enough to get into dishes that children like to eat in copious amounts like pasta (better yet, combine it with superfoods turmeric aka curcumin and ginger in a simple lentil dish like Indian masoor daal and immune-boosting magic happens). On a side note, I have not tried this yet but apparently you can put garlic in socks to help get rid of chesty coughs and colds in general (read more about “garlic socks” here).
Another food kids love that’s great for immunity because of all the antioxidants: berries. Piling berries along with other fruits and vegetables onto their plates—providing “rainbow plates” as per the Ayurvedic tradition—will go a long way health-wise. And when it comes to snacks: they say Brazil nuts—which are rich in selenium, zinc and vitamin E— can help support the immune system. A high-quality yogurt rich in probiotics topped with raw local honey is also a winner when it comes to enhancing immunity. And if you can get your kids to consume homemade bone broth, I’m jealous. It’s an amazing elixir for health in general, including immunity, but my kids seem to have a personal vendetta against soups.
Elderberry is commonly touted as being amazing for immune support. This is not a recent discovery though Covid definitely helped catapult the herb into the spotlight. Hippocrates, the “Father of Medicine,” famously called the elder tree his “medicine chest.’ A deciduous tree native to Europe and western Asia as well as northern Africa, Black Elderberry (Sambucus nigra) has long been considered a true superfood through ancient times and even has a colorful history involving myth and magic. You can buy it in different forms, such as gummies, capsules and liquids like this elderberry syrup. (on a side note, I will always recommend a liquid tincture over gummies since those tend to be sticky and sugary—and can cause cavities).
Another important supplement for immune system function is Cod Liver oil, like this one by Rosita, which is rich in vitamins A and D, as well as omega-3 fatty acids. You may have to mix it with juice as not all kids are willing to take it off the spoon.
I am a fan of Earthley products and always have several of their supplements on hand for my kids, such as Cough B-Gone, Nourish Me Naturally which is made from nettle and dandelion leaf, or this immune support bundle. Some folks swear by mushroom-based mineral immune boosters or reishi mushrooms, such as this liquid tincture for kids by Brainchild Nutritionals. A health-conscious friend of mine, who often makes her own herbal tinctures, gives her 6-year-old daughter this herbal formula by Dr. Ryland’s made of organic echinacea and goldenseal root (there’s also something similar formulated specifically for kids by Wild Harvest).
I’ve read good reviews of this blueberry-flavored immune support tincture by Bioray, a trusted brand. Dr. Green Mom is a favorite among parents who want cleaner ingredients. Her Essential Immune Support is formulated for kids, and the powder—which is chockfull of probiotics, folate and quercetin—can easily be added to smoothies. They say most healthy children don't need multivitamins if they eat a variety of foods, but since my kids are picky—and messy—eaters (sometimes I fear more food is on the floor than in their bellies) I give it to them as an “insurance policy.” I like this one by Mary Ruth’s, but Llama Naturals makes a good one (if only it wasn’t a gummy!)
I keep reading about the benefits of silver, specifically colloidal silver, especially as a topical treatment for skin issues due to its inflammatory and antibacterial properties. Some parents swear by it as an immunity booster as it is available as a tincture (or you can make your own). However, I am not comfortable with my children ingesting it as there are mixed reviews in terms of safety. Likewise with oil of oregano, which has long been used for building immunity among adults, but whether it’s safe for kids I couldn’t seem to find. So those products will stay out of my medicine cabinet for the time being.
Prioritizing sleep comes up as huge for boosting immunity, which I suppose seems kind of obvious, but may be overlooked sometimes (read the importance of rest and deep sleep). As is early morning sun exposure, which can rev up the immune system by helping the body produce Vitamin D (and increase serotonin production). Some parents recommend aromatherapy—diffusing essential oils by top brands like doTERRA and Young Living like eucalyptus, peppermint, lavender, cinnamon, and tea tree oil, or a combination of those, in the bedroom (apparently rubbing essential oils on the bottom of their little feet works wonders too). Check out this handy guide on how to use essential oils for kids or buy oils in the form of a wellness roller.
Some parents regularly take their kids to chiropractors for overall health and to support budding immune systems. While I’ve tried that in the past, I’ve never seen any visible gains personally for my children (but that’s just my experience). Red light therapy, a newer treatment, can bolster immune systems and promote all kinds of healing.
And finally, if your child has come down with something, there are plenty of things to speed up the recovery process. If dry cough is the problem (or a stuffy nose), try steamy showers. Epsom salt baths can be relaxing and detoxifying.
Check out this detailed post from the Natural Minded Momma for healthy, non-toxic medicinal items and homeopathic remedies you will want in your medicine cabinet such as Boiron Cold Calm Kids, Traditional Medicinals Throat Coat Tea and Genexa Kids’ Pain and Fever.
Natasha Scripture
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