POLOKWANE – As children return to school after the festive break, many parents face the challenge of keeping them healthy during a period where routine changes, travel, and indulgent holiday eating may leave their immune systems slightly compromised.

Polokwane-based pediatrician Dr Mirriam Mankga says the back-to-school period brings increased exposure to germs, making it crucial for parents to strengthen their children’s immune systems early in the year.

Boost immunity with nutrition

Dr Mankga encourages parents to prioritise colourful and nutrient-rich foods.

“Children should eat a variety of fresh fruits and vegetables because they are rich in vitamins, minerals, and antioxidants,” she said.

She recommends adding whole grains such as brown rice, quinoa, oats and whole-wheat bread to support sustained energy levels throughout the school day.

Lean protein sources also play a vital role.

“Foods like chicken, fish, beans and eggs help maintain immune function and support growing bodies,” she added.

Hydration over sugary drinks

Water remains essential for detoxing and healthy hydration.

Dr Mankga strongly cautions against sugary drinks like fizzy sodas, boxed juices and energy drinks.

“These drinks weaken the immune system and contribute to fatigue, sugar crashes and poor concentration,” she explained.

Sleep, supplements and activity

A consistent sleep routine is key.

“Children need 8–10 hours of sleep per night to help the immune system recharge,” she said.

Regular physical activity, whether sports, dancing, cycling or playground play, is equally important in boosting immunity and improving overall mood and focus.

During cold and flu season, Dr Mankga advises parents to consider supplements.

“A vitamin C supplement can support the immune system, while probiotics help maintain gut health, which is closely linked to immunity.”

Hygiene still matters

To reduce the spread of infections, children should wash their hands frequently with soap and water, especially before eating and after using the bathroom.

Covering their mouth and nose when coughing or sneezing also helps prevent cross-contamination in packed classrooms.

Dr Mankga says that by following these simple practices, parents can significantly strengthen their children’s immunity.

“Healthy habits at home translate to healthier school days. With the right support, children can stay strong and focused throughout the year.”