Worried About Your Child Often Falling Sick Dr Silky Jain Shares 5 Everyday Habits To Boost Immunity

Most parents start worrying about immunity only when their child falls sick. But a strong immune system has less to do with medicines and more to do with everyday habits, believes paediatric oncologist Dr Silky Jain.

When sleep is disrupted, a child’s body struggles to bounce back from even a minor cold, noted Dr Jain.

“Children between six and 12 need about nine to 12 hours of rest, and it is during deep sleep that the body quietly does the work of building immunity,” she stated. “Growth hormone is released, immune cells are replenished, and the body resets.”

Dr Jain cautioned that none of this happens efficiently when a screen is the last thing a child sees before bed.

According to Dr Jain, food is usually the first thing that gets overlooked, even though it matters the most. That does not mean that children should be made to follow complicated diets. Just more fruits and vegetables, in as many colours as possible, to give the body what it needs to fight off infections.

“Different colours mean different nutrients. The orange in a carrot, the green in spinach, the red in a tomato, each one quietly doing its job to keep a child's defences strong,” noted the paediatric oncologist.

In the words of Dr Jain, “Sunlight matters, not just movement. With children spending most of their day indoors and on screens, a little outdoor time does more than tire them out. It helps the body make vitamin D, which supports how well the immune system responds to infection. Even 30 minutes outside each day helps.”

While it sounds basic, it is one of the most important habits to inculcate. According to Dr Jain, clean hands can make a significant difference when it comes to childhood immunity.

“Most childhood infections, whether respiratory, gastrointestinal, or skin-related, enter through the hands. Teaching a child to wash properly before meals and after outdoor play is one of the highest-impact habits a parent can build early,” she noted.

“The fix does not have to be complicated,” she stated. “Even 10 minutes of unstructured play, a calm conversation at the end of the day, or simply being heard can help a child's body shift out of stress mode.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

Dr Silky Jain is a senior paediatric haemato-oncologist and bone marrow transplant expert, and Assistant Professor at Post Graduate Institute of Child Health, Noida. Trained in India and at Great Ormond Street Hospital, London, she treats childhood blood disorders and cancers. She is also the founder of Lavender Lane, the paediatric super- speciality centre in Noida.

Debapriya Bhattacharya is a Content Producer at Hindustan Times. He started his career in 2022, working in newsrooms in beats like education, US news, trending stories, and entertainment. In his new role in the lifestyle desk, he seeks to deliver a balanced blend of research-driven reporting and creative storytelling from health and recipes to art and culture. Science, philosophy, food and pop culture are what pump his veins and help bring heart to his stories. Debapriya tries to see out subjects that will allow him and readers to explore new frontiers and improve the quality of life for all. The explorations can be both external and internal, as thoughts seek to be as chaotic as the greater universe. As a citizen of the world, Debapriya has been fascinated by the lives of people across the globe throughout time. His curiosity leads him to explore new linguistic and cultural landscapes to broaden his horizons and deepen his understanding of global narratives. Beyond the newsroom, Debapriya loves to participate in debate and theatre, spaces that he considers to be holy grounds for nuance and self-expression. A graduate from Ashutosh College, University of Calcutta, Debapriya completed his Master's degree from the same university in 2022. An ambiverted bibliophile, he loves his solitude as much as he adores stimulating conversations. And despite his reverence for tech, libraries continue to be his favourite place for research.Read More