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Winter Care Guide: Expert Tips to Improve Your Child’s Immunity
Winter brings cosy blankets and hot chocolate, but it also marks the season of runny noses, coughs, and recurring viral infections, especially in children. As temperatures drop and indoor crowding increases, young immune systems often struggle to keep up, making kids more vulnerable to colds, sore throats, and the flu.
To understand how parents can strengthen their child's immunity during these months, we spoke to Dr Atul Palwe, Consultant Pediatrician and Neonatologist at Motherhood Hospital, Lullanagar, Pune, who shares simple, practical ways to help children stay healthier through winter, without panic or complicated routines.
Tips to Improve Your Child's Immunity
Give them a healthy, balanced diet
A good immune system starts with a healthy diet. Make sure children eat plenty of fresh fruits, vegetables, whole grains, nuts, and legumes. "Foods rich in vitamin C (such as oranges, guavas, and amla), zinc (like pumpkin seeds and beans), and iron (such as green leafy vegetables) are especially helpful in supporting the body's ability to fight infections," advised Dr Palwe.
Ensure hydration
In winter, children often drink less water. However, staying hydrated is important for flushing out toxins and keeping the mucous membranes moist, which helps protect against infections. Soups and warm milk can be both comforting and hydrating.
Encourage children to be active regularly
"Kids should stay active even when it's freezing outside. Indoor games, yoga, or outdoor play (when the weather permits) help improve blood circulation and support the immune system. Try not to let them sit still for long periods," said Dr Palwe.
Get enough sleep
To enhance immunity, kids under the age of 10 need about 10 to 12 hours of sleep every night. A regular bedtime schedule helps the body rest and recover, making them less likely to fall sick.
Follow good hygiene
"Ensure your child frequently cleans their hands, especially before meals and when playing. Train them to use their elbows when coughing or sneezing to prevent the spread of the virus," added Dr Palwe.
Layer and keep them warm
Dress your child in warm clothes, but allow them to move around comfortably. To reduce the risk of illness, keep their head, chest, and feet protected from cold breezes.
Get enough vitamin D
Dr Palwe explained, "Since there is limited sunlight during winter, encourage your child to spend time outdoors in the morning or consult your doctor about safe vitamin D supplements if needed. Following these essential tips can help ensure a healthier and happier winter for your child."
Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.
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