Why Does My Child Keep Getting Sick? A Naturopathic Doctor Explains

If it feels like your child just got over one cold and is already starting the next, you’re not alone. Every fall, parents tell us the same thing: “They’re sick all the time. Is this normal?”

As naturopathic doctors and moms, we’ve been there ourselves. Here’s what’s usually going on, and what you can do to support your child’s immune system naturally.

How many colds are normal for kids?

It may surprise you, but healthy young children commonly catch 6 to 8 colds a year, and often more in their first year of daycare or school. Their immune systems are still learning, and every new germ is something their body hasn’t met before.

The good news? Those germs aren’t all bad. Each one helps your child’s immune system learn, adapt and grow stronger over time.

So frequent colds on their own don’t mean something is wrong. But if your child seems to be sick more often than not, takes a long time to bounce back, or is always tired, it’s worth looking at the bigger picture.

Why kids get sick so often in fall and winter

1. More germs, closer together
Daycare, school, sports and play dates mean lots of shared toys, close contact and shared air. Little ones naturally touch their faces often, and many germs travel through the air. So even with good habits, some exposure is simply part of being around other kids.

2. More time indoors
When it’s cold out, everyone is inside more with the windows closed. Germs spread more easily in warm, dry indoor air.

3. Less sunlight
Many places in North America have short, grey fall and winter days. Less sun means the body makes less vitamin D, which plays an important role in immune function. 

4. Busy schedules and less sleep
Back-to-school routines, early mornings and late activities can cut into sleep. Sleep is when the body rests, repairs and supports immune health.

5. What’s on the plate
Fall brings Halloween, holiday treats and busy-night convenience meals. Kids still need protein, colourful fruits and vegetables, and fibre to keep their bodies well supplied.

6. Gut health
A large part of the immune system lives in the gut. Antibiotics, low-fibre diets, food sensitivities or ongoing tummy troubles can all affect how well your child’s gut supports their immune system.

Simple ways to support your child’s immune system naturally

Protect their sleep. Most school-age kids need 9 to 12 hours a night. A consistent bedtime routine makes a bigger difference than most parents expect. Count how many hours they currently get on average and then see if you can move bedtime a little earlier to help them get 9-12 hours. 

Build colorful plates. Aim for fruits and vegetables in a few different colurs each day. Deep, bright colors are a good sign, so foods like berries are a great addition. Variety matters too, because different foods offer different nutrients. Soups, stews and smoothies are easy ways to sneak them in. And if your kids are slow to try new foods, that’s normal. Adding variety is always a work in progress with children but important none the less.

Include protein at every meal. The immune system needs protein to build its defenses. Eggs, yogurt, beans, fish, chicken, nuts and seeds all count. Adding nut butters to smoothies or as a dip for fruit is usually a hit. 

Feed the gut. Fibre-rich foods (oats, beans, berries, veggies) and fermented foods (plain yogurt, kefir, kombucha) help support a healthy gut. 

Get outside when you can. Even on grey days, fresh air and movement help. Bundle up and go for a walk after school.

Ask about vitamin D. Many places in North America recommend a minimum of a 400-800 IU per day for kids of supplemental Vitamin D, especially in the winter months. The right amount depends on your child’s age, diet and health, so check with your naturopathic doctor, family doctor or pharmacist. 

Have a plan before they get sick. Knowing what you’ll reach for when the first sniffle starts means less stress, fewer late-night searches and less guessing in the pharmacy aisle.

Two simple tools we use in our own homes

1. Echinacea tea at the first sniffle

Echinacea is one of the most well-known herbs for immune support, and it’s commonly used at the first signs of a cold. A warm cup of tea is an easy way for the whole family to use it.

Simple echinacea tea:

• Add 1 echinacea tea bag 1 teaspoon of dried echinacea (or 1 teaspoon of dried echinacea) to 1 cup of hot water.
• Cover and steep for 10 minutes, then strain if using the dried herb.
• Add a squeeze of lemon and a little honey if you like.
• A small handful of goji berries (optional). We like to add these because they are high in dietary fiber, antioxidants, vitamin C, and are a protein source which are all helpful for boosting the immune system. The best part is kids love to scoop them out and eat them :)
• Adults: 1 cup, up to 2–3 times a day for a few days.
• Kids 2 and older: ½ cup, cooled to a warm sipping temperature, up to 2 times a day.

Never give honey to babies under 1 year old. Skip echinacea if anyone in your family is allergic to ragweed, daisies or chamomile. 

2. Deep Immune by St. Francis Herb Farm for ongoing support

Where echinacea is for the first signs of a cold, Deep Immune is something we often recommend for ongoing support through the fall and winter, especially for families who seem to catch everything. It’s a Canadian herbal formula made with astragalus and codonopsis, two roots used in traditional medicine to strengthen the immune system.

There’s Deep Immune for adults and a milder-tasting Deep Immune for Kids for ages 2 and up. It’s taken as drops in water or juice. Follow the label for your child’s age, and talk to your health care provider if you’re pregnant, breastfeeding or have an autoimmune condition.

👉 Deep Immune is available in Canada through Fullscript.

When to see a doctor

Natural support is a great addition to your child’s care, but it never replaces medical attention when it’s needed. See your family doctor, a walk-in clinic or emergency right away if your child:

• has trouble breathing or is breathing very fast
• has a high fever that won’t come down, or any fever in a baby under 3 months
• is unusually sleepy, hard to wake or very irritable
• isn’t drinking, or has fewer wet diapers or trips to the bathroom
• has an earache, a cough that lasts more than 2 weeks, or symptoms that get worse instead of better

Trust your instincts. You know your child best.

When to look deeper

If your child seems to catch everything, has frequent ear infections, ongoing tummy troubles, eczema, or never seems to fully bounce back, a naturopathic doctor can look at the whole picture, including diet, sleep, digestion and possible food sensitivities, and work alongside your child’s family doctor.

Want more on this? Read our post: Forget the Antibacterial Soap: Here's the Real Secret to Strong Immunity This School Season.

Get ready for sick season

We created Ready for Sick Season: A Practical Guide to Natural Immune Support for parents who want a clear plan before the next cold hits. It covers how the immune system works, what we keep in our own natural medicine cabinets, gut-supporting foods and recipes, and the supplements we commonly recommend for kids and adults, and why.

👉 Learn more about the course

We hope you have a season with less colds and flus. 💕

Written by Dr. Tanya O’Brien, ND and Dr. Hallie Armstrong, ND, naturopathic doctors in Newfoundland and co-founders of 2 Naturopathic Moms. This article is for education only and isn’t medical advice.