Experts Say Kids With Good Immune Systems Have 8 Things in Common

Every parent knows a familiar cycle: summer freedom gives way to September sneezes as children return to classrooms and playgrounds where they are exposed to a concentrated mix of viruses, bacteria, and seasonal pathogens. Yet while some kids seem to catch everything that goes around, others sail through sick season with barely a sniffle. The difference may seem like good luck, but more often it’s the result of how these healthy kids eat, sleep, and build their immune defenses. 

Recent research from 2024 has shed new light on seasonal illness patterns and children, particularly around back-to-school time. CDC data shows that respiratory disease, which is more prevalent among Black and brown children, continues to follow predictable patterns that often result in hospitalization. But kids with healthy immune systems all seem to have a few things in common, and their parents have a lot to do with it. 

Kids Who Have Healthy Immune Systems

The parents and experts we spoke with agree that kids with the best immune systems are getting enough sleep, eating a healthy diet, and maintaining consistent healthy habits. Here are things that most kids with healthy immune systems have in common.

They give their children a healthy start.

Keisha Veneta, mom of six children ages nine to twenty-two and founder of a wellness company from Douglasville, Georgia, credits breastfeeding all six of her children as one of the top reasons why her children rarely get sick.   “Giving my children the best start was important,” she says. “I knew that breastfeeding my children for as long as I could was beneficial.”

Dr. Adrea Theodore, MD, a mother, pediatrician, and author in Durham, North Carolina, notes that since a child’s immune system is immature at birth, newborns are susceptible to many infections that older children are not. “It’s one big reason why mothers are encouraged to breastfeed. Breastmilk contains antibodies from the mother that protect the child while their own immune system matures.”

But even if you couldn’t or chose not to breastfeed your children, there are ways to help your child build a healthy immune system from the start. Laura Iu, R.D., owner of Laura Iu Nutrition in New York City, recommends adding probiotic-rich foods like kimchi, pickled cucumbers, miso soup, yogurt, or kefir to your child’s diet. “Much of the immune system lives in the gut, and a healthy gut helps keep a child’s immune system strong,” says Iu.

They’re engaged in consistent preventive measures. 

Stopping the spread of illness starts with prevention, and many parents are relying on preventative and protective measures they learned during the 2020 COVID-19 pandemic.

For example, masking has been proven to stop the spread of illness, and handwashing is one of the primary suggestions from the Centers for Disease Control and Prevention (CDC) to prevent the spread of viruses.  “Making sure kids wash their hands (have good bathroom hygiene) can also help reduce the spread of infection,” says Dr. Theodore. 

Vanetta also turns to herbal remedies as a prevention strategy. “When the season would change and the sniffles became frequent, I would use a remedy with a base of black seed oil, turmeric, and black pepper.  I would add acid and honey, making it more palatable with other benefits.  In addition, I would use garlic, neem oil, and colloidal silver to keep our immune system in check.”

They’re vaccinated.

Dr. Cindy Bauer, MD, division chief and medical director for Allergy and Immunology
At Phoenix Children’s, points to guidelines and recommendations from the American Academy of Pediatrics (AAP) as a benchmark for parents.

“Vaccinations are particularly important in infants and young children, because their immune systems are underdeveloped compared to adults. Without vaccination, many infections could cause serious illness or even death,” she says.

They eat nutritious food. 

Dr. Bauer adds that when it comes to immunity, good nutrition is extremely important but is easily overlooked. “Many active children with healthy immune systems eat an array of nutritious foods like fruits and vegetables. While nutrition from food sources is ideal, some families opt to give their children multivitamins to supplement these nutrients when needed.”  Yet she cautions that parents should consult their pediatrician before introducing a multivitamin or supplement to their child. 

Iu recommends parents keep cut washed fruit available in the fridge at eye level for kids to grab themselves. “Involve kids in choices because they’re more likely to try something if they’re involved. Rotate the fresh fruit options, and remember eating perfectly doesn’t exist,” she says.  “It’s more important to focus on what a child is eating overall rather than zooming into one meal or snack,” she adds.

They get enough sleep.

The American Academy of Sleep Medicine provides guidelines for the recommended hours of sleep a child should obtain based on age.

“A strong immune system doesn’t just come from food; sleep is just as important,” says Iu. She adds, “During sleep, bodies release growth hormones, build new cells, and produce infection-fighting proteins, so keeping regular bedtimes is one of the simplest ways to boost your child’s immunity.”

Dr. Theodore suggests parents limit the amount of screen time to improve both the quantity and quality of sleep they get each night. “Reducing screen time during the weekdays and especially long before bedtime is also important to make sure kids are able to fall asleep and rest well,” she says.  

They live in a healthy environment. 

“Children with healthy immune systems are in environments with good air quality, natural and diverse microbial exposures, and live without toxic stress,” notes Dr. Bauer. 

This may not be easy for families living in urban areas, and research shows that for Black and brown children, environmental injustice has disproportionately impacted their ability to have good air quality and avoid toxic chemicals. However, parents can limit second-hand smoke exposure and minimize air pollution in the home, which both negatively impact air quality and are harmful to the immune system.

They have early and safe exposure to “good dirt.”

 Just as it’s good for kids to have clean air and less exposure to toxins, research shows that kids who develop allergic conditions less frequently are the ones who experience some microbial exposure or are exposed to some “good dirt.” 

“In a more sterile, modern setting, less microbial exposure can negatively impact the immune system’s development. In fact, some studies show exposure to pets, cats, or dogs in early life can strengthen the immune system and even help prevent the development of allergies,” says Dr. Bauer. 

They live in safe and nurturing homes.

Kids with less chronic stress have healthier immune systems. Parents may not be able to prevent their child from experiencing stress, but they can actively work to help reduce it.

“Children can also have anxiety or other issues related to school, which can manifest as physical complaints,” says Dr. Theodore. “Parents should find ways to ‘check in’ with their child to see if they are having any problems or worries, and see how they can help,” she adds.