Module 4

Immune-Supporting Daily Routine Checklist

Daily habits and key supplements for pediatric immune health

Sunlight exposure (10-20 min) for vitamin D synthesis— UVB exposure on skin is the most bioavailable D source

Probiotic-rich food or supplement with breakfast— 70% of the immune system resides in the gut

Protein at breakfast (supports antibody production)

5+ servings of colorful fruits and vegetables— Each color = different phytonutrients for immune function

Include zinc-rich foods (meat, pumpkin seeds, legumes)

Adequate hydration (water, not juice)— Mucous membranes are a first-line immune barrier; they need water

60+ minutes of active play— Moderate exercise boosts natural killer cell activity

Time outdoors in nature (dirt exposure is beneficial)— Soil microbes train the immune system via the hygiene hypothesis

Age-appropriate bedtime (10-14 hrs total sleep for toddlers)— Sleep deprivation reduces T-cell function within 24 hours

Cool, dark sleeping environment (65-70°F)

Minimize sugar after lunch— 75g of sugar suppresses white blood cell activity for up to 5 hours

Wash hands after outdoor play and before meals

Key Immune Supplements (Pediatric Doses)

Vitamin D3

400-1,000 IU/day (ages 1-3); 600-2,000 IU/day (ages 4+). Take with fat. Test levels annually.

Zinc

5 mg/day (ages 1-3); 8 mg/day (ages 4-8). Don't exceed upper limit. Take with food.

Probiotics

5-10 billion CFU/day multi-strain. L. rhamnosus GG and B. lactis best studied in children.

Vitamin C

250-500 mg/day (ages 1-3); 500-1,000 mg/day (ages 4+). Split doses absorb better.