Autumn immunity tips for children: how to keep them healthy in 2025

Support immunity with a balanced, seasonal diet

A varied diet provides the essential nutrients children need to stay healthy. Focus on seasonal fruits and vegetables such as pumpkins, squash, apples, and berries, which are rich in vitamins and antioxidants. Vitamin C (found in oranges, kiwi, and berries) supports immune function, while vitamin A (in carrots and sweet potatoes) helps maintain healthy skin and mucous membranes. 

Including lean proteins such as chicken, fish, beans, and lentils, alongside whole grains like brown rice and oats, provides energy and nutrients that support overall health. Fermented foods such as yogurt or kefir, and fibre-rich options, can also help maintain a healthy gut microbiome, which plays an important role in immunity.

Keep hands and surfaces clean

Hand hygiene remains a key defence against the spread of germs. Encourage children to wash their hands thoroughly for at least 20 seconds before eating, after using the toilet, and after playing outside. Use hand sanitiser when soap and water are unavailable, particularly after touching shared surfaces in school or on public transport. We cover how effective hand sanitisers are in this blog post - Is Hand Sanitiser as Good as Washing Your Hands?

Maintain hydration

Drinking plenty of fluids supports overall health and keeps the body functioning optimally. Indoor heating in autumn can dry out nasal passages and skin, making children more susceptible to infections. Encourage regular water intake and limit sugary drinks that can weaken immune defences.

Encourage regular physical activity

Exercise is essential for a healthy immune system. Aim for at least an hour of activity each day. Outdoor play is ideal, but indoor alternatives such as family yoga, dance, or obstacle courses can also keep children active when the weather is wet or cold. Physical activity not only supports immunity but also improves mood and promotes better sleep.

Prioritise sleep and routines

Adequate sleep is critical for immune function. Establish consistent bedtimes and wake-up times, creating a calm environment free from screens in the hour before bed. Sleep supports the production of cytokines, proteins that help fight infections, and also helps children adjust to the structure of the school term.

Consider supplements wisely

While a balanced diet provides most nutrients, vitamin D supplementation may be necessary in autumn and winter when sunlight exposure is limited. Consult your healthcare provider before giving any supplements to ensure they are appropriate and safe for your child.

Reduce stress

Chronic stress can affect immunity. Support children by maintaining consistent routines, encouraging hobbies, and making time for play and family activities. Mindfulness exercises, quiet reading time, or creative activities can help children relax and cope with the pressures of school and social life.

Stay up-to-date with vaccinations

Vaccinations are a crucial part of maintaining immunity. Ensure your child is up-to-date with routine vaccinations, including the seasonal flu vaccine, which can help prevent illness and reduce the severity of infections.

Watch for early signs of illness

Even with strong immunity, children can become unwell. Pay attention to subtle changes in mood, appetite, energy, and behaviour. Early intervention with rest, hydration, and medical advice can prevent minor illnesses from becoming more serious.

By focusing on these practical steps, healthy eating, hygiene, sleep, exercise, stress management, and vaccinations, you can help strengthen your child’s immune system and support overall wellbeing this autumn. If you have any questions or concerns, our team are here to help and advise. 

Sources:

• NHS website: Tips for boosting immunity and maintaining health during autumn 
• Allergy UK: Advice on nutrition and immune system support for children 

Disclaimer: This article provides general information and is not a substitute for personalised medical advice. Always consult a healthcare professional regarding your child’s health.