How to boost immunity in kid's post-covid: Diet, sleep and habits

India Today

12 hours ago

The COVID-19 pandemic reshaped how we think about health, especially when it comes to children. Beyond preventing infections, the focus has now shifted toward building long-term immunity, mental strength, and emotional balance.In this post-COVID world, ensuring your child stays healthy and happy goes far beyond just vitamins or masks. It includes what they eat, how well they sleep, and how they process their emotions. Here's what parents can do to empower and protect their children for the long run. Here's all you need to know from Dr Kushal Agrawal, HOD, Department of Neonatology and Paediatrics, KVR Hospital, Kashipur.1. Immunity starts at the dining tableNutrition plays a powerful role in keeping a child's immune system strong. A well-balanced diet helps the body fight off infections and recover faster from illness.Rainbow Diet: Incorporate a variety of colorful fruits and vegetables that are high in antioxidants and vitamins that boost the immune system, particularly vitamin C and vitamin A.Protein Power: Eggs, pulses, dairy, and lean meats help build the cells that fight infection.Smart Supplements: With your paediatrician's advice, consider vitamin D, zinc, and omega-3 supplements, especially for fussy eaters.Avoid sugary drinks and ultra-processed snacks as they reduce immune response and cause inflammation.2. Sleep: The most underrated medicineSleep is as important as diet when it comes to building strong immunity. Children need around 9 to 12 hours of sleep each night, depending on their age. Poor sleep can affect their immunity, mood, focus, and even growth.Creating a calming bedtime routine can help:Dim the lights an hour before sleepingOffer a warm bathKeep the bedroom screen-freeConsistency is key to making sleep a daily habit that supports health.3. Daily habits that build resilienceSmall, daily routines can make a big difference in your child's health and immunity.Outdoor Play: Just 30 minutes of sunlight daily supports vitamin D levels and lowers stress.Balanced Hygiene: Encourage handwashing without making your child fearful.Regular Paediatric Checkups: Stay updated on vaccinations, growth milestones, and personalised health advice.These habits not only build a strong immune system but also foster physical and emotional strength.4. Mental Health After Masks: What Parents Should KnowMany children who were born or raised during the pandemic have experienced fewer social interactions. This may lead to emotional or behavioural issues such as:Hesitation to join group activitiesAnxiety in school or during separation from parentsOveruse of screens or digital devicesSupport your child with patient listening, daily routines, and lots of physical activity. Allow space for them to talk about their fears—even the ones that seem imaginary. If anxiety continues to affect daily life, speak to a child psychologist for early guidance.5. Smart buys for a stronger childParents often ask what to buy to support their child's health. While there's no single product that guarantees good health, a few practical items can help:A durable water bottle to encourage hydrationChild-friendly multivitamins (if advised by a doctor)Comfortable school bags and shoes to support postureStorybooks that talk about emotions, bravery, and changeBlue-light filters for screens to reduce eye strainThese small purchases can go a long way in building healthy habits that last.Raising a healthy child in a post-COVID world is about focusing on the basics: good food, proper sleep, emotional support, and consistent habits. Immunity isn't built overnight, but with daily efforts and a supportive home environment, children can grow up stronger, both physically and mentally.As a parent, your role is not to protect them from every germ, but to equip them with the strength to face the world with confidence and good health.
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