Back to School, Strong Immune System: How to Keep Your Kids Healthy This Year

Ah, back-to-school season. The smell of freshly sharpened pencils, the joy of new lunchboxes, and… the inevitable parade of sniffles, coughs, and mystery fevers that seem to rotate through the classroom like a bad reality TV show.

If you’ve ever felt like September is less about new beginnings and more about immune system boot camp, you’re not wrong. But here’s the good news — you can set your kids up for a healthier school year with simple, science-backed (and mom-approved) strategies.

Let’s talk about how.

1. Feed the Immune System First

Your child’s immune system is fueled by nutrients — not fruit snacks shaped like animals (sorry). The big immune heroes are:

• Protein – Supports antibody production and keeps blood sugar steady (bye-bye afternoon meltdowns).
  
  
• Vitamin C – Found in berries, kiwi, peppers, and broccoli — not just orange juice.
  
  
• Zinc – Helps immune cells fight off invaders. Think pumpkin seeds, cashews, and chicken.
  
  
• Omega-3s – Reduce inflammation and support cell membranes. Wild salmon, chia seeds, and walnuts are kid-friendly ways to sneak these in.
  
  

Pro Tip: Make breakfast more than a carb-fest. A smoothie with protein powder, frozen berries, and spinach can be a lifesaver on rushed mornings.

2. Support the Gut = Support the Immune System

Did you know that 70% of the immune system lives in the gut? That means gut health isn’t just about digestion — it’s your first line of defense against colds and flu.

• Add fermented foods like yogurt, kefir, or sauerkraut (start small if your kids aren’t used to it).
  
  
• Fiber, fiber, fiber — from fruits, veggies, and whole grains — feeds good gut bacteria.
  
  
• Avoid the gut-wreckers — excess sugar, artificial dyes, and ultra-processed snacks.
  
  

3. Sleep: The Secret Weapon

Kids who skimp on sleep don’t just get cranky — they get sick more often. Sleep is when the body repairs, produces immune cells, and consolidates learning.

• Elementary school kids: 9–12 hours per night.
  
  
• Teens: 8–10 hours per night (yes, really).
  
  
• Create a wind-down routine: Dim lights, no screens 1 hour before bed, and a consistent bedtime — even on weekends.
  
  

4. Wash, Don’t Obsess

Yes, handwashing matters — but constant sanitizing can actually backfire. A little exposure to germs helps the immune system practice and strengthen.

• Teach kids to wash hands before eating and after using the bathroom.
  
  
• Use warm water and plain soap (sing the ABCs for timing).
  
  
• Skip antibacterial soaps — they mess with healthy skin bacteria.
  
  

5. Consider Extra Immune Support

When colds are circulating like gossip in the school pickup line, you might want to give your kids a little extra help.

• Elderberry syrup – Research shows it can help shorten cold and flu duration.
  
  
• Vitamin D – Many kids are low, especially after summer fades.
  
  
• Probiotics – Can improve gut and immune function.
  
  

(Always check with your healthcare provider before starting supplements — even natural ones.)

Bottom Line

Back-to-school season doesn’t have to mean a revolving door of sickness. By fueling your child’s body with the right foods, supporting their gut health, protecting their sleep, and encouraging smart hygiene, you can help them stay healthy, happy, and ready to learn.

Because let’s face it — you have better things to do than spend your fall hunting for a working thermometer and Googling “how long is strep contagious?”

And if your kids always seem to catch every bug once school starts—you're not alone. And if they only eat 3 foods, you might feel stuck. 

On September 26th at 9am PST, I’m offering a webinar all about immune health for kids, even the pickiest ones out there. Save your spot to join us live or catch the replay so that you can learn exactly how to support your family’s immune system. 

👉 Register here