Why having two kids makes you 8 times more likely to get sick

If your child gets sick often, you’re far from alone. Did you know that babies, toddlers and preschoolers get about seven to eight colds a year on average? 

What’s also true is that a child’s illness doesn’t happen in isolation. Parents may also find themselves getting sick more frequently, needing to skip work or reschedule events.

A study from the University of Utah showed that in households with kids, the proportion of weeks that an adult was sick increased significantly, the researchers told NPR. Having one kid meant adults were 5 times more likely to get sick. With two kids, that jumped to 8 times. 

And families with more kids meant more infections. For families with two, three or four kids, someone at home had an infection more than six months out of the year.  Are you surprised? Or does this provide more comfort that your child may actually fall within the average?

As a naturopathic doctor who specializes in pediatrics, and a mama of three myself, I know how stressful it can be when little ones get sick. Many parents I work with feel like they’re doing something wrong when their child gets sick. I reassure them that illness is inevitable, and that it’s an important process. Exposure to bacteria and viruses helps train a child’s developing immune system so that they can more quickly and efficiently fight off illness in the future. But that may not make frequent illness easier to deal with. Here’s why kids are more prone to sickness, and how to keep your family—and yourself healthy. 

3 reasons why families with kids experience more sickness

1. Increased exposures

While you may be able to reduce your own exposure to sick people, your child is frequently exposed to other children at school, at after-school activities and during playdates.

Average school classrooms have 20 to 30 kids. During peak sick seasons like winter or during the back-to-school transition, it’s very likely that at least one of the kids in their class is starting to come down with a cold, flu, or virus—which spreads fast.

This isn’t about finger-pointing. Parents may not intentionally send their child to school or to a playdate sick; fevers and illness can sometimes creep up or spike at school, even if the child was healthy at home.

And while it’s recommended to stay away from others when you’re sick, that’s impossible when you have a sick child. Parents selflessly put themselves at increased risk of contracting sickness when they care for their sick kid(s). This includes sleeping in the same room to monitor their symptoms or snuggling their little one who has a fever.

2. (Not so great) hygiene 

While parents do their best to teach their kids healthy hygiene habits like keeping their fingers out of their mouths/noses, it still happens. Those germs can travel to TV remotes, door knobs and places all family members touch.

Kids (and adults) may not be washing their hands frequently, before meals or well enough throughout the day. A quick rinse under the sink won’t cut it.

Additionally, kids may accidentally drink from the same cup as their parents, or parents may eat their kid’s leftovers just before symptoms show up. No shame, we all do it!

3. Developing immune systems

Kids’ immune systems are still developing, which increases their chance of getting sick. The silver lining is that exposure to bacteria, viruses and organisms is helping them build resiliency for adulthood. So illness is not always a terrible thing.  

While adults often have more antibodies and a more developed immune system, there are reasons adults may still contract the sickness. Adults with an autoimmune disease or decreased immune function and older adults are at a higher risk. Even if adults have a robust immune system, close and frequent contact with sick kids can cause them to contract the illness.

4 ways to help you and your family stay healthy in cold and virus season

Here are my top tips, tricks and clinical pearls to help decrease the duration and severity of symptoms.

While sickness is inevitable, know that with the right mindset and tools you can feel calm when you or your child gets sick, competent using integrative medicine, and confident knowing when it is time to visit the doctor or know when you can safely and effectively help yourself and your kid from home.

With a healthy diet, sickness will be less frequent, less intense and for less duration. Nutrition is the foundation of health for the entire family, and it doesn’t have to be complicated.

Follow these nutrition principles:

1. Eat a balanced plate

When creating meals for your family, it’s important to include a source of lean protein, fruit and/or vegetable, plant-based fat (like avocado or coconut) and fiber-dense carbohydrates.

Lean protein

On average, kids need at least ½ their body weight in protein (a 30 lb kid needs at least 15 grams of protein/day). For adults, aim for  0.7 – 1 gram of ideal body weight. This should be spread throughout the day to support blood sugar and energy. A simple way to get additional protein in, for picky eaters and busy parents, is collagen peptides. You can mix it into warm drinks like coffee or tea, soups, applesauce, yogurt and smoothies. I prefer Needed’s Collagen Protein Powder as it’s unflavored, easily mixed into food and drinks, and is third-party tested for heavy metals, which is especially important for pregnant and nursing women and kids.

Fruit & vegetables

Aim for a variety of colorful fruits and vegetables as often as possible. These foods provide antioxidants and fiber which feeds beneficial bacteria and supports a healthy gut. Unfortunately, most kids and adults aren’t getting enough fiber in their diet, often less than ½ of the RDA.

Plant-based fats and fatty fish

Every meal should include at least one source of healthy fat. Healthy fat keeps cell membranes fluid so nutrients can flow into the cells and waste products can flow out. Choose whole food fats like avocado, olives, nuts, seeds, and oils like avocado oil and olive oil. Avoid highly processed fats like hydrogenated fats and vegetable oils. If you or your child are not eating at least 2 servings of fatty fish each week, include an omega-3 supplement. 

Fiber-dense carbohydrates

They’re the quickest fuel for energy and often the favorite part of the meal. Carbohydrates should be balanced with adequate protein, fat, and fiber for blood sugar support at meals and snacks. Prioritize root vegetables, whole grains, lentils and legumes over highly processed and refined carbs like crackers, white bread, and cereal.

Fluids

While you may not be thirsty when you’re sick, especially when you have a fever or stomach bug, proper hydration is essential. When you’re dehydrated, you have a harder time fighting off infection. If it’s hard to drink fluids, choose water-rich foods like fruits, smoothies, and yogurt. If you are experiencing vomiting or diarrhea, make sure to use an electrolyte powder or coconut water to help balance the electrolytes that are lost. I regularly recommend Needed’s Hydration Support to my patients to stay well hydrated.

2. Include immune-supporting foods

Fermented foods

Since 70% to 80% of immune cells reside in your gut, it’s important to optimize your gut health. Include fermented foods like sauerkraut, kombucha and yogurt. If your kids don’t like fermented foods, you can include targeted prebiotics, probiotics and postbiotics (the end products of probiotics that produce healing properties).

Bone broth

Bone broth is rich in glutamine, which supports a healthy gut lining and helps your immune system function well. You can offer it in soups, stews, blend it into a fruit smoothie or use it as the liquid when cooking pasta or rice. Bone broth also helps support your hydration goals. Make it at home or choose a high-quality bone broth that gels to ensure you’re getting all of the healing properties. 

Garlic

Garlic is one of the most potent antimicrobial foods to help fight illness. It’s cheap, easy and adds so much flavor. Boost your meals with this amazing immune-supporting ingredient. You can also mix ½ tsp of minced garlic into a spoonful of quality honey (safe for kids over 1).

3. Avoid these foods 

Dairy or other food sensitivities

In some individuals, certain foods can cause an aggravated immune response. Dairy, in particular, is one of the most common sensitivities I find in clinical practice. Many kids who come into my office with recurrent colds have dairy sensitivities. Once dairy is eliminated from their diet, we often see fewer colds, less congestion and runny noses, healthier stools, and dark circles under the eyes disappear. Seek out a healthcare provider for IgG testing if your child is sensitive to dairy, or simply eliminate it for 6-8 weeks as a trial to see if symptoms improve.

Large amounts of added sugar

It’s easier said than done, but pay attention to added sugar in your/your child’s diet. Excess sugar leads to impaired immune function and an enhanced inflammatory response.

Food colorings and additives

Pay attention to artificial food colorings and additives in your food, which have been linked to neurobehavioral issues. Artificial colors can even show up in over-the-counter medications, so choose dye-free options when you need extra support.

4. Immune-supporting supplements

I recommend the following supplements daily, but especially during cold and flu season, back-to-school season, and/or during times of heightened exposure to illness. These are all safe for kids and adults. I love that Needed’s Immune Support includes three essential immune supplements (zinc, elderberry, pre/postbiotics), which makes it easy for parents, and it’s safe for kids 1+, adults, pregnant and nursing women.

• Vitamin D
• Zinc
• Elderberry
• Pre/pro/postbiotics
• Omega-3

A version of this story was originally published on Nov. 21, 2023. It has been updated.