The rains are almost here and it is time to build our immunity against infections they bring along. Monsoon brings with it a host of illnesses that can easily spread, especially among kids.
As parents, keeping our little ones healthy and boosting their immunity should be the top priority.
The good news is there are some simple ways you can help strengthen your child’s immunity and keep sickness at bay.
Follow these easy steps and give your kids the best chance to enjoy rain:
Stay Hydrated: Drink Plenty of Water
Staying hydrated is key to keeping the immune system in top shape, especially for little ones.
Drink plenty of water and other fluids, fruit-infused used water, milk, and broth-based soups. Aim for 6-8 glasses a day.
Water helps flush out toxins from the body and thins out mucus secretions, making it easier to cough them up. It also helps loosen congestion and keeps mucous membranes moist. Lack of hydration can make symptoms seem worse by thickening mucus and irritating airways.
Give your kids extra water if they have a fever, are vomiting, or have diarrhea. Watch for signs of dehydration like dizziness, dry mouth, dark urine, or tears while crying. If you notice these, give them an oral rehydration solution and call their doctor.
Other tips to boost hydration:
•Offer ice pops, slushies, and juicy fruits like watermelon which provide fluids in a fun way.
•Add fruit like cucumber, lemon, and berries to naturally flavor water.
•Measure and track water intake with a special bottle to make it into a game.
Keeping your little ones hydrated, especially in the wet season, will help wash away germs, thin out mucus and keep their immunity on guard. The more they are hydrated, the less chance those monsoon health issues stand!
Close the windows before sunset
Various types of insect attacks occur throughout the year.
In some regions, summer brings with it a host of insects like spiders, ants, and mosquitoes, while the monsoon season brings with it termites and bed bugs.
- Keep the screens closed post sunset as this is when insects, attracted to indoor light, will tend to enter.
- Install screens or meshes on your windows and doors. Patch up any open vents, chimneys, or access points from which insects or rodents can enter.
- Spray eucalyptus, lavender, or peppermint on carpets, couches, or mattresses to deter insects.
- Mosquitoes thrive and multiply in damp, dark places as well. Dry off your balcony and bathroom as much as you can. Don’t leave water sitting in pots or other empty containers around the house.
- The best defense against insects is a thorough cleaning of cupboards, floors, ceilings, drains, and pipes. Look for cobwebs or cockroach eggs, and if necessary, use expert pest control services to immediately remove them. It is important to check for termites and cure them as soon as possible in old wooden or ply fixtures, furniture, built-in cabinets, drawers, and closets.
Add Immunity-Boosting Spices: Turmeric, Ginger, and Garlic
Spices like turmeric, ginger, and garlic are powerhouses when it comes to boosting immunity. Add them to your kid’s diet, especially in the monsoon.
•Turmeric contains curcumin, a compound with antioxidant and anti-inflammatory properties. Add a pinch of turmeric to milk, yogurt, or stews. It adds flavor and nutrition.
•Ginger helps relieve congestion and soothe sore throats. Grate some ginger into a cup of boiling water to make ginger tea. Add honey to sweeten it up for the kids. You can also add ginger to stir-fries.
•Garlic has antimicrobial effects and can help fight infections. Chop or mince garlic and add it to curries, soups, and stews. The flavor mellows when cooked, so kids probably won’t even notice it.
•You can also make an immunity-boosting paste with turmeric, ginger, garlic, honey, and black pepper. Have the kids take 1/2 teaspoon of the paste each day to reap the benefits.
Use these spices generously in your cooking during monsoon. They add lots of flavor to meals and the natural power to keep those little immune systems strong.
An ounce of prevention is worth a pound of cure, so boost your kid’s immunity now to avoid sickness later.
Get Your Vitamin C Fix
Vitamin C is essential for immune health, especially in kids. Make sure your little ones are getting enough of this critical vitamin during monsoon season.
- Offer your child citrus fruits like oranges, sweet lime, and lemons which are high in Vitamin C. Aim for 1-2 servings per day. You can also give citrus fruit juices, but limit juice to no more than 4-6 ounces per day.
- Bell peppers, broccoli, kale, spinach, and tomatoes also provide Vitamin C. Add these veggies to meals, snacks, and sides.
- Supplements like chewable Vitamin C tablets or gummies can help boost intake. Look for kid-friendly options and follow the dosage for your child’s age.
- Getting enough Vitamin C is especially important if your child shows symptoms of a cold or other infection. Up their intake from the suggested amounts to help support the immune system.
Keeping kids healthy during monsoon season takes extra care and prevention.
Eat Yogurt for Gut Health and Immunity
Yogurt contains good bacteria called probiotics that can help boost your kid’s gut health and immunity.
Feed their gut.
The gut is home to about 70% of the immune system. Probiotics in yogurt help maintain the natural balance of bacteria in the gut. These “good” bacteria help digest food, absorb nutrients, and fight infection.
For kids, look for yogurt with live and active cultures, and no added sugar. Plain yogurt can be topped with a little honey, fruit, or granola.
Offer yogurt a few times a week. The good bacteria will flourish and help keep the immune system in top shape.
More benefits
- Yogurt provides calcium, potassium, B vitamins, and zinc. These are essential for growth, bone health, and proper immune function in children.
- Yogurt may help reduce gastrointestinal issues like diarrhea, constipation, and stomachaches. Good bacteria can calm inflammation in the gut and promote regularity.
- Yogurt provides protein to support muscle, bone, cartilage, blood, and skin development in growing kids.
Final tips
- For children under age 2, check with your pediatrician before introducing yogurt.
- Always supervise young children when eating yogurt to prevent choking.
- Look for kid-friendly yogurt options with fun mix-ins like yogurt melts, granola clusters, or fresh fruit bits. This makes yogurt more appealing and helps ensure your child eats the entire serving.
- Set a good example by eating yogurt yourself. Kids often mimic their parent’s eating habits, so make yogurt a part of your regular diet too.
Eating yogurt a few times a week is one of the easiest ways to give your child’s immunity an instant boost. Their gut and overall health will thank you!
Avoid eating out
During the monsoon, it’s best to avoid eating out, especially with kids. Their immune systems are still developing, making them more susceptible to infections that can spread in public places.
Instead, cook healthy homemade meals using fresh ingredients. Focus on foods that boost immunity.
When kids do eat out, advise them to:
- Wash hands thoroughly before eating
- Inspect food and utensils to ensure proper hygiene
- Avoid raw foods that may contain germs like uncooked meat or eggs
- Skip the buffet, where many hands are touching shared serving utensils.
- Ask for individually wrapped utensils instead of reusable ones.
During monsoons, pathogens tend to spread more easily due to the hot and humid weather.
By cooking at home and taking extra precautions when eating out, you can help boost your child’s immunity and avoid unwanted infections.
With a little caution and care, you can navigate the monsoon season worry-free!
Focus on nutritious home cooking, frequent hand washing, and avoiding germ-prone situations
By strengthening immunity in advance, you’ll have less to fear from the rains.
Exercise daily
Exercising daily is one of the best ways to boost your little one’s immunity, especially during the rainy season.
- Take your kids outside for some fun physical activity when the weather clears up. Playtime at the park, a bike ride around the neighborhood, or just kicking a ball around in the backyard all provide an opportunity for exercise and fresh air.
- If it’s pouring rain, there are still plenty of options for indoor exercise.
- Try an at-home workout like jumping jacks, lunges, pushups, and squats.
- Play indoor games that get the heart pumping, such as hide-and-seek, Simon Says, hopscotch with masking tape, or an indoor obstacle course. You can even have a dance party in the living room!
Getting 30 to 60 minutes of moderate exercise most days of the week is ideal for children. In addition to the physical benefits, exercise also releases feel-good hormones called endorphins that can help reduce stress and improve mood. And we could all use a little mood boost during the rainy season!
Make exercise a fun family activity and be a role model by joining in yourself. Getting your daily dose of physical activity will benefit the whole family’s health and immunity.
Stock up on fruit and nuts
Kids need extra nutrition to boost their immunity during the rainy season. Load up on fruit and nuts, which are packed with vitamins and minerals.
- Serve fresh or frozen fruit like oranges, guavas, berries, and bananas. Citrus fruits have lots of vitamin C, which helps support the immune system. Berries also contain antioxidants that can help protect your child’s health.
- Offer dried fruit like raisins, apricots, and mangoes as snacks. They provide many of the same nutrients as fresh fruit in a chewy, kid-friendly form.
- Give your child nuts like almonds, walnuts, and cashews. Nuts provide protein, healthy fats, and zinc, which help wounds heal and are important for immune function. However, be very careful to avoid choking, especially in young children.
- Make fruit smoothies with yogurt or milk for extra nutrition. Blend bananas, berries, leafy greens, and nut butter into smoothies. Use nut milk like almond milk for kids with allergies or sensitivities.
- Create fun snacks like homemade fruit and nut bars, fruit salads, nutty granola, and trail mixes. Get your kids involved in making snack mixes and bars for an engaging kitchen activity.
Keeping kids’ diets full of fruit, nuts, and other whole foods will ensure they get the nutrients they need to stay healthy during the rainy season. Their immune systems and overall wellness will thank you!
Get vitamin D
Get Some Sunshine!
Kids need vitamin D for healthy growth and development, especially in the monsoon season when sun exposure is limited. Vitamin D helps absorb calcium and phosphorus, which are important for building strong bones. It also helps support a healthy immune system.
- Try to get 10-15 minutes of midday sun exposure for your kids a few times a week. Their faces, hands, and forearms should be exposed without sunscreen for the best vitamin D absorption.
- You can also give your kids vitamin D supplements to help make up for the lack of sun, especially in the rainy season.
- Vitamin D deficiency is common, especially in kids, so getting a blood test to check your child’s vitamin D levels is a good idea. Your pediatrician can determine if a higher dosage or more frequent sun exposure is needed based on the results.
- Food sources of vitamin D include fatty fish like tuna and salmon, egg yolks, and fortified foods like milk, orange juice, and cereal. Adding more of these foods to your child’s diet, in addition to sun exposure and possibly supplements, will help ensure they get enough vitamin D for healthy growth and a strong immune system.
Getting adequate vitamin D, whether through moderate sun exposure, diet, or supplements, should be a top priority for building your child’s immunity during the rainy season and beyond. Making the necessary adjustments to their routine and daily activities will have long-term benefits for their health and well-being.
Add tulsi to your water or you can also try tulsi drops in the morning
Tulsi, also known as holy basil, has natural immunity-boosting powers. Giving your kids tulsi water or tulsi drops in the morning can help ward off infections during monsoon.
- Tulsi contains antioxidants like eugenol, caryophyllene, and germacrene that help support the immune system. Eugenol acts as an anti-bacterial agent that can help fight infections.
- Tulsi also has adaptogenic properties, which means it helps the body adapt to stress and boosts resilience. This can strengthen your child’s immunity against disease-causing germs in the environment.
- Tulsi may help relieve coughs and colds. Its natural anti-inflammatory and expectorant properties can loosen congestion and soothe a sore throat.
You can make tulsi water by adding a few tulsi leaves to boiling water.
Let it steep for a few minutes, then strain and allow it to cool before giving it to your kids. You can also find tulsi drops for kids that provide the benefits of tulsi in an easy-to-take liquid formula.
Following these tips can help ensure your little ones stay healthy during the wet monsoon season. Their strengthened immunity will have them back to playing in puddles in no time!
Conclusion
So there you have it, parents. 10 easy tips to help boost your little ones’ immunity and keep those pesky monsoon bugs at bay.
Make sure your kids stay hydrated, get plenty of nutrients, keep the windows closed, and avoid street food. Stock up on vitamins, yogurt, nuts, and tulsi leaves. Keeping active will also help.
Follow these tips and your kids can have fun and stay healthy at the same time. Now get out there, get your kids outside, and enjoy this beautiful rainy season