On the 19th of September, Parenthrive hosted an insightful Connect Club meetup session on the topic “Building Strong Immune Systems in Children” via Zoom. The session was led by Dr. Thathsara Weerathunge (MBBS, MSc), Registrar in Community Medicine, Faculty of Medicine, Colombo. Dr. Weerathunge shared invaluable insights into how parents can help strengthen their children's immune systems, laying the foundation for long-term health and well-being. Here’s a summary of the key areas discussed during the session:
Importance of a Strong Immune System in Children
Dr. Weerathunge emphasized that a robust immune system is essential for children's overall health. It not only helps them resist infections but also enables quicker recovery when they do fall ill. A strong immune system in childhood can contribute to long-term health, reducing susceptibility to chronic illnesses later in life.
Understanding Immunity
Immunity is the body’s natural defense mechanism that protects against harmful invaders, such as bacteria and viruses. Dr. Weerathunge highlighted two types of immunity:
- Innate Immunity: The first line of defense, including physical barriers like the skin and mucous membranes, which prevent harmful pathogens from entering the body.
- Adaptive Immunity: This type develops over time and provides long-term protection through immune memory. It includes antibodies produced in response to infections or vaccinations.
The Role of Balanced Nutrition
Good nutrition is crucial for a strong immune system. Dr. Weerathunge discussed the importance of a balanced diet that includes:
- Fruits and Vegetables: Rich in vitamins A, C, and E, as well as antioxidants, these help boost the immune system.
- Whole Grains: Provide fiber and essential nutrients.
- Lean Proteins: Vital for zinc and other nutrients essential for immunity.
- Healthy Fats: Support cell function and reduce inflammation.
- Probiotics: Aid in maintaining gut health, which plays a key role in immunity.
- Water: Essential for maintaining overall health and helping the body function optimally.
Adequate Sleep for Immune Health
Adequate sleep is critical for the immune system to regenerate and function effectively. The session covered age-specific sleep recommendations:
- Infants (4-12 months): 12-16 hours of sleep daily.
- Toddlers (1-2 years): 11-14 hours daily.
- Preschoolers (3-5 years): 10-13 hours daily.
- School-age children (6-12 years): 9-12 hours daily.
Dr. Weerathunge stressed the importance of uninterrupted sleep to support healthy immune responses.
Hydration for Immune Support
Proper hydration is another key factor for immune health. The recommended daily water intake for children is as follows:
- 1-3 years: About 1.3 liters (5 cups)
- 4-8 years: About 1.7 liters (7 cups)
- 9-13 years: Boys – 2.4 liters (10 cups), Girls – 2.1 liters (9 cups)
Children’s water needs increase as they grow and become more physically active.
Good Hygiene Practices
Maintaining proper hygiene is crucial for preventing the spread of infections. The following hygiene habits were discussed:
- Handwashing: Regular washing with soap for at least 20 seconds.
- Coughing and Sneezing Etiquette: Using tissues or coughing into the elbow.
- Oral Hygiene: Brushing teeth twice daily to reduce bacteria.
Managing Stress for a Healthy Immune System
Chronic stress can weaken a child's immune system. Dr. Weerathunge suggested strategies to create a nurturing environment that reduces stress:
- Encourage open communication.
- Provide a structured daily routine.
- Offer relaxation activities like reading, art, or family time.
Limiting Exposure to Harmful Substances
Parents were advised to minimize children’s exposure to harmful substances such as cigarette smoke, excessive pollution, and harsh chemicals, as these can weaken the immune system over time.
Sunlight and Vitamin D
Dr. Weerathunge highlighted the importance of sunlight and vitamin D in supporting immune regulation. Parents should encourage moderate sun exposure (10-15 minutes daily) and include vitamin D-rich foods like fortified dairy products, fatty fish, and eggs in their children’s diet. Supplementing with vitamin D may be necessary if sunlight exposure is insufficient.
This Connect Club session provided parents with comprehensive knowledge and practical strategies to help build and maintain strong immune systems in their children. The expert discussion underscored the significance of a holistic approach—combining nutrition, sleep, hydration, hygiene, stress management, and exposure to healthy environmental factors—to promote long-term health and resilience in children.
The session concluded with a Q&A, where participants had the opportunity to clarify their concerns and gain further insights on immune health for their families.
Recent News
