Dr Phil Kieran: What can I do to build my child's immune system?

Our immune system is an amazingly complex interplay of systems and each of these can be helped.

The skin is the first line of defence in our immune system. Kids are more prone to getting dry, cracked skin during colder weather, which can leave them open to infection. Moisturising will help to stop their skin from breaking down.

The lungs are the following line of defence. We have all gotten better at protecting our lungs and airways over the past three years. It is critical to teach children good respiratory etiquette to reduce their risk of passing infection to others. Also, being in well-ventilated places and playing outside can reduce the risk of contracting aerosol-spread infections.

For parents who smoke, remember that this also increases the risk of ear and respiratory infections in children. 

Our gut has its own immune system (almost), with whole textbooks on the topic. Eating a healthy diet, particularly with enough fibre, encourages a healthy range and amount of gut bacteria to form. These assist the immune system, significantly reducing inflammation, and a healthy gut microbiome is more resistant to pathogenic bacteria taking hold and causing infection. So, a nutritious diet, plenty of water and not too much sugar can go a long way towards building gut health. 

Vitamin D promised more medically than it ever delivered but we should all still try to get enough of it. Because Ireland is so far north of the equator, our skin cannot make vitamin D from about September to March. It is a good idea to supplement your intake of the 'sunshine' vitamin over these months and it may improve immune function. Be careful not to overdo it by taking vitamin D from multiple sources such as fortified foodstuffs and supplements.

Sleep is critical to our health — children need more than grownups. Primary school children need between nine and 12 hours of sleep per night, and secondary school children need about eight to 10 hours.

Unfortunately, it isn’t possible to stop children from getting sick. Most little ones will have between six to 12 viral infections over the winter, with a cough frequently lasting up to three weeks. I would encourage you to avoid giving your child an antibiotic unless necessary, as it doesn’t make a cough go away quickly. Some things just take time.

• Question sourced from a parents' WhatsApp forum 
• If you have a question for Dr Phil Kieran, please send it to parenting@examiner.ie