As the school year begins, children often face stress due to new responsibilities, adjusting to a school routine, and social interactions. This stress can negatively impact their immunity, making them more susceptible to illness. It is important to help children manage stress to maintain their health and well-being. Here are some effective strategies to help strengthen children’s immunity and reduce their vulnerability to stress

Regular Routine
Creating a stable routine helps children feel more secure and in control of their lives. Setting specific times for waking up, studying, playing, eating, and sleeping can help reduce stress levels. A regular routine helps children know what to expect and reduces anxiety

Tip: Try to stick to the same bedtime and wake-up time, even on weekends. Lack of sleep can impair immune function, so it is important that children get enough sleep for their age (10-12 hours for younger children and 8-10 hours for older children).

Healthy Eating
Proper nutrition plays a key role in supporting the immune system. Including a variety of vegetables, fruits, proteins, and whole grains in children’s diets helps to strengthen their bodies. It is important to limit sugar and processed foods, which can weaken the immune system and increase stress levels. Tip: Encourage children to choose healthy snacks, such as nuts, fruits, or yogurt. Also include foods rich in vitamin C (citrus fruits, kiwi, berries), vitamin D (fish, eggs, dairy products), and zinc (nuts, seeds, legumes), which help strengthen the immune system.

Physical Activity
Regular physical activity helps children cope with stress and improves their immune function. Exercise promotes the production of endorphins, hormones that improve mood and reduce stress. Activity also helps children sleep better, which has a positive effect on their overall well-being and immunity. Tip: Encourage your children to engage in regular physical activity, such as walking outdoors, cycling, swimming, or participating in sports. This will not only improve their health, but will also help relieve stress.

Emotional support
It is important to provide children with emotional support so that they can openly express their feelings and experiences. Talking about school, classmates, and teachers will help parents understand what may be causing stress in their child and offer solutions. Emotional support from parents and teachers helps to create a sense of security and confidence in children.

Tip: Make time for regular conversations with your child. Ask about their successes and difficulties, listen carefully, and support their feelings. This helps to strengthen the emotional connection and reduce stress.

Relaxation practices
Relaxation techniques such as deep breathing, meditation, or yoga can help children reduce stress levels and improve immunity. These practices teach children to manage their emotions and reactions to stressful situations. Even simple breathing exercises can help calm and focus during stressful times.

Tip: Teach your child a simple deep breathing technique: inhale through the nose for a count of four, hold for two, and then exhale slowly through the mouth for a count of six. Repeat this exercise several times to help your child relax.

Sleep hygiene
Quality sleep is essential for maintaining children's health and immunity. Not getting enough sleep can increase stress levels and reduce the body's ability to fight infections. Creating a calm and comfortable sleep environment can improve the quality of sleep and, therefore, the overall health of your child.

Tip: Make sure your child's bedroom is quiet, dark, and cool. Limit the use of electronic devices before bed and create a bedtime ritual that helps your child relax and prepare for a good night's rest.

Limit screen time
Spending a lot of time in front of screens (TVs, computers, tablets) can increase stress levels and reduce physical activity in children. Excessive screen time is also linked to sleep problems and increased anxiety. Setting limits on screen use helps children develop healthy habits and reduces their susceptibility to stress.

Tip: Set clear rules for screen use in the family, such as no screens in the bedroom and limits on screen use an hour before bed.

Social Support
Support from family and friends is important for reducing stress and boosting children’s immune systems. Children who feel supported and cared for by those around them are less likely to be stressed and recover from illnesses more quickly.

Tip: Encourage your child to develop healthy relationships with classmates and friends. Organize family activities that will help  to promote emotional bonding and support.

Stress can have a significant impact on children's health and immunity, especially during school. However, by using the strategies described above, parents and teachers can help children cope with stress and maintain their immunity at a high level. It is important to remember that emotional and physical support, healthy eating, regular sleep, and physical activity play a key role in promoting children's health and well-being.