10 Ways for Healthy Children And Not Easy to Get Sick

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Toddlers who are often sick are one of the most common complaints made by parents. Because the immune system in toddlers is not strong enough to deal with viruses or germs from outside. As a result, the child is more susceptible to disease.

So how do you keep your child healthy and not get sick easily?

Here TheVolume has summarized the ways that Mama should do as a way to keep children healthy and not easily sick. Come on, see below, yes, Ma!

1. Get used to the child must sleep with enough time

Get used to the child must sleep with enough time

In the world of children, sleep is as important an activity as eating, drinking, feeling safe, or playing. Your little one needs sleep so that his body is rested, refreshed and gets new energy. According to Jodi Mindell, Director of the Sleep Center of the Children’s Hospital of Philadelphia, lack of sleep can give children a weaker immune system.

At this stage, children need 12 to 14 hours of sleep a day. At the age of 1 year, children begin to reduce nap hours, including small naps between the morning and afternoon. Generally, children at this age only have one small nap a day.

2. Regular consumption of fruits and vegetables

Little ones are usually less fond of vegetables and fruits as their diet. In fact, both commodities contain various vitamins and nutrients that are useful for their growth and development.

The World Health Organization recommends a minimum of 400 grams of fruit and vegetable intake per day. However, data from Riskesdes in 2013 showed that 93.5% of the population aged over 10 years had less consumption of vegetables and fruit. Because fruits and vegetables are known to have benefits for endurance, growth and digestive health.

3. Get used to children washing hands

Reporting from Halodoc, washing hands is one of the good habits that need to be taught by children. In addition to being a way to maintain body hygiene, the habit of washing hands keeps children from various health problems that are prone to occur. Starting from worms, diarrhea, food poisoning, to bacterial infections are common diseases that occur due to lazy hand washing.

4. Give good nutrition

Give good nutrition

Dr. Nuvi Nusarintowati, Sp.A(K) as a Pediatrician Consultant Cardiology Consultant from Primaya Evasari Hospital Jakarta explained that parents should pay attention to good nutrition for their children. The development of eating skills in children includes the initial period of 0-3 months of age which is a reflex movement, at the age of 3-6 months the child is able to perform voluntary movements or the oral phase, aged 6 months and over is the neurological growth and maturation as well as the learning process.

For more details, here is a list of children’s daily macronutrient needs:

  • Energy: 1125 kcal
  • Protein: 26 gr
  • 44 g fat
  • Carbohydrates 155 gr
  • Fiber: 16 g
  • Water: 1200 milliliters (ml)

In addition to macronutrients, know your child’s daily micronutrient needs:


  • Vitamin A: 400 micrograms (mcg)
  • Vitamin D: 15 mcg
  • Vitamin E: 6 milligrams (mg)
  • Vitamin K: 15 mcg


  • Calcium: 650 mg
  • Phosphorus: 500 mg
  • Magnesium: 60 mg
  • Sodium: 1000 mg
  • Potassium: 3000 mg
  • Iron: 8 mg

5. Avoid children from cigarette smoke

Be aware of the dangers of your little one inhaling cigarette smoke, Mom!
Exposure to cigarette smoke for children is very dangerous, because the immune system of children and infants is still not perfect. Besides being harmful to children’s health, cigarette smoke can also interfere with their growth and development. When exposed to cigarette smoke often, children can experience various health problems.

6. Avoid antibiotics

Bacteria that can be easily treated initially using a mild type of antibiotic will mutate and become resistant, so they need a stronger type of antibiotic to anticipate it . When these bacteria spread, one day conditions will be created where there is no longer any type of antibiotic that can kill these constantly mutating bacteria.

If this happens to children, it is feared that they will experience organ disorders, such as gastrointestinal disorders, kidney disorders, liver function disorders, bone marrow disorders, blood disorders and so on. Therefore, the right and correct indication in giving antibiotics to children is if the cause of the infection is caused by bacteria.

7. Immunizations and vaccines

Immunization aims to protect oneself from various diseases that are dangerous or at risk of causing death. Immunization can also be a way to form herd immunity.

8. Make sure the child’s fluid needs are met

Make sure the child's fluid needs are met

Maybe all this time, Mama only focused on the nutritional needs of children that must be met and missed her body’s fluid needs. Even though children’s water needs are no less important to pay attention to.

Actually, your child’s fluid needs are quite a lot, but it depends on the child’s weight. Not to mention if your little one is very active, he definitely needs a lot of fluids to replace the fluids released due to these activities. Children’s fluid needs should not be underestimated, because maintaining normal fluid levels in the body is able to maintain good organ function.

9. Invite to exercise

Being active and exercising is not only good for children’s health, but also can support brain development and maintain emotional stability. That’s why you need to teach your little one from an early age the importance of exercising.

Children aged 1-4 years are encouraged to play actively once in a day, for at least 1 hour. This activity will usually make the child sweat, so it is considered the same as exercising.

10. Don’t miss breakfast

The name is breakfast must be done in the morning, Mom. But, don’t be late either. Especially for the children, it’s best not to have breakfast late, which is above 9 o’clock, Mom.

According to Prof dr Ir Hardinsyah MS from Perizi Pangan, if a child eats after 9 o’clock it’s not right to call it breakfast anymore, Bun, but tea break. Prof. Hardinsyah added that it is not a healthy lifestyle, especially children who are still in their education age.

So, those are some ways to prevent your child from getting sick easily. I hope it’s useful, Mom! If there is another way, you can write it in the comments column, bring it, Mom.

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