It is important to still follow the SOPs while we enter into a new kind of normal in facing this endemic. We would want our immune system to be at its optimum, and if it isn’t, to learn how we can give it a boost to help us keep safe and healthy.
For this, we have Dr Rakhee Yadav, Consultant Paediatrician & Head of Paediatrics Ara Damansara Medical Centre, who will share with us on how our immune system works, and tips on building immunity especially in children.
What determines the strength of our immune system?
The immune system is a complex network of cells, organs and tissues that work together to protect the body from various forms of infections. There are many different kinds of cells in the immune system that respond to different microbes, so knowing which cells you should ‘boost’ and to what number is extremely complicated.
It is not something that can be done with some juice and a vitamin supplement. The body is continually generating immune cells and the extra cells naturally remove themselves through the process of cell death called apoptosis—some before they see any action and others after the infection has settled.
While genetics may play a role, we know from studies twins, that the strength of our immune system is largely determined by non-heritable factors. The germs we are exposed to over our lifetime, as well as certain lifestyle factors like stress, sleep, diet and exercise all play a role to strengthen our immune response.
There is no magic pill or a specific food guaranteed to boost your immune system and protect you from infections. But there are ways you can take care of yourself and give your immune system the best chance to do its job against illnesses.
How do we know whether we have a weakened or strong immune system?
There is no definitive answer on how many cells or what is the best mix of cells in the immune system is in order to function at optimal level. The immune system helps protect the body from harmful pathogens and other environmental risks. Some children are born with a weak immune system due to certain diseases, for example, primary immunodeficiencies. Some have a poor immune system due to certain medications.
Signs of a weak immune system include:
- Recurrent or Frequent respiratory infections (e.g., cold of flu)
- Digestive problems—diarrhoea or constipation or alternating between the two
- Delayed wound healing—mild wounds take too long to heal
- Skin infections—can range from dry skin to recurrent bacterial skin infections
- Fatigue—constantly feeling tired or no energy to do anything
- Delayed growth—poor growth or falling off the centiles
- Autoimmune diseases—can cause inflammation of certain internal organs
Seeing how we are trying to keep our homes sterile and sanitised at all times due to COVID-19, will this hamper our immunity instead of strengthening it?
We generally need to keep our home environment as clean as possible using gentle ingredients that are safe around children. There is some truth to the idea that children who are exposed to colds and viruses earlier in life will develop a stronger immune system. They are also less likely to become sick later on.
So, as much as parents do not want to see their child sick, it could actually help them. This is because their body will recognise the illness and fight it off, continuing to build immunity.
It is important to remember there are many different germs. For example, there are actually hundreds of different cold viruses so if a child gets immunity to one, there are still hundreds more out there. This is one reason why good hygiene is so important.
At what age is a child’s immune system fully developed?
A baby’s immune system is immature when they are born. It develops throughout life as they are exposed to different germs that can cause disease. We are all born with some natural immunity called ‘innate immunity’—for example, the skin acts as a physical barrier to germs.
There is also something called ‘passive immunity’, which is borrowed from another source and only lasts for a short time, such as the antibodies that breast milk contains and are passed from mother to baby if they are breastfed. These antibodies give a baby temporary immunity to diseases their mother has been exposed to.
Typically, immune systems become fully developed around age 7 or 8 years old. Immunity (particularly adaptive immunity) also starts to gradually decline as we reach an older age.
What are some ways we can help children build a strong body defence system?
Besides just washing hands, making sure your child is receiving their immunisations on time, getting enough sleep and a healthy diet, are some ways to boost the immune system, creating a strong body defence system.
- A lack of sleep affects the body’s ability to produce things called cytokines—proteins that help fight infection and reduce inflammation. Ideally, (over 24 hours), children who are:
- Up to 12 months of age need 12 to 16 hours sleep
- Between one- and two-years old need 11 to 14 hours sleep
- Between three- and five-years old need 10 to 13 hours sleep
- Between six- and 12-years old need nine to 12 hours sleep
- Between 13- and 18-years old need eight to 10 hours sleep
- Your child’s age determines how many serves of vegetables, fruit, wholemeal grains and cereals, lean meats and proteins, and dairy foods they should aim to eat each day. Eating nutritious food is one of the things that will help your child’s immune system remain healthy.
- Vaccinating children is the safest and most effective way to protect them against serious diseases. Vaccination causes an immune response in the same way that a virus or bacteria would. It means that if your child comes into contact with the real disease in future, their immune system will recognise the germ and respond fast enough to fight off the disease or prevent serious complications. Pregnant women are vaccinated for whooping cough in their third trimester so they will pass on immunity to their babies. The table below shows the latest National Immunisation Programme in Malaysia.
What about for babies, how do we go about boosting their immune systems?
There is no magic supplement that will boost a baby’s immune system. However, breastmilk comes very close to containing all these immune boosting properties and it is free.
Breast milk contains many elements that support your baby’s immune system. These include proteins, fats, sugars and antibodies and probiotics. When a mother comes into contact with germs, she develops antibodies to help her fight off the infection. These are passed to the baby in breast milk. As mothers and babies are usually exposed to similar germs, this means the baby is protected.
Breastfed babies have fewer infections and get better more quickly than formula-fed babies. However, breastfeeding cannot protect your baby from serious, life-threatening infections like polio, diphtheria or measles. Also, for mothers who are unable to breastfeed or who choose not to, formula milk is a healthy alternative.
What kind of protection can we give to newborn babies whose immune systems aren’t developed or matured yet?
Babies are born with an immature immune system and antibodies are passed from mother to baby through the placenta during the third trimester (last 3 months of pregnancy). This gives the baby some protection when they are born. The type and number of antibodies passed to the baby depends on the mother’s own level of immunity.
During birth, bacteria from the mother’s vagina is passed on to the baby. This helps to build the colony of bacteria in the gut that contributes to their immunity. After birth, more antibodies are passed on to the baby in colostrum and in breast milk. But babies’ immune systems are still not as strong as adults’. Premature babies are at greater risk of infection because their immune systems are even more immature and they haven’t had as many antibodies passed to them from their mothers.
Babies produce their own antibodies every time they are exposed to a virus or germ, but it takes time for this immunity to fully develop. The passive immunity passed on from the mother at birth also doesn’t last long and will start to decrease in the first few weeks and months after birth.
What are some effective ways to quickly boost our immune system?
To boost your immune system quickly, you’ll need to plan ahead and consistently follow some general guidelines for at least several weeks. There is no overnight pill one can take to improve your immune system.
Vitamin C is one of the biggest immune system boosters. In fact, a lack of vitamin C can even make you more prone to getting sick. Foods rich in vitamin C include oranges, grapefruits, tangerines, strawberries, capsicums, spinach, kale and broccoli.
To function properly, the immune system relies heavily on nutrients in the bloodstream, which mostly consists of water. Without water, the cells and tissues of the immune system do not receive the nutrients they need. The immune system also relies on water to flush out germs and waste materials. The amount of water we need can vary. However, we should aim to drink fluids regularly over the course of the day.
We often hear about exercising to help to boost immune system. How much of it do we need, and are there specific exercises that are more helpful?
Exercise is one of the best ways to build up our immunity and immune response. It detoxes the lymphatic system and gives our body the energy to fight the millions of germs that surround us every day. From moderate exercise to high intensity exercise, whatever gets us moving will benefit the immune system.
As a reminder, all exercise is effective in moderation. Start slowly then amplify the intensity as you get stronger and look for more challenging exercise activities. Children do not need a specific exercise and at least an hour a day of movement is good enough for them.
Give us some tips on a healthier way of life and activities that help us upkeep a strong immunity given our current sedentary lifestyle.
Everyone in the family can take simple precautions to help stay healthy. Wash your hands. Cover your coughs and sneezes with your elbow.
Stay away from sick people. Wearing your masks (especially in crowded indoor spaces). Eat a balanced nutritious diet. Getting enough sleep. Reducing your stresses in life.
Keep active and stay safe!
Source: Dr Rakhee Yadav, Consultant Paediatrician & Head of Paediatrics Ara Damansara Medical Centre
Disclaimer: The information provided in this article is for informational purposes only and should not be considered as medical advice from Motherhood. For any health-related concerns, it is advisable to consult with a qualified healthcare professional or medical practitioner.
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