Holistic Ways to Support Your Child’s Immune System as They Head Back to School

As the school year begins, parents everywhere are stocking up on pencils, notebooks, and backpacks. But there’s another important item to add to your back-to-school checklist: supporting your child’s immune system. With the return to classrooms, kids are exposed to more germs, making it vital to strengthen their natural defenses. While no strategy can guarantee a sick-free year, holistic approaches can help build resilience and promote overall well-being.  And doing so will also often mean fewer sick days for Mom and Dad! 

1. Nourish With Immune-Boosting Foods

A nutrient-rich diet is the foundation of a strong immune system.  Getting all of the necessary vitamins and minerals will protect your kiddos from stray colds and flu, and the best way to get those nutrients is through healthy whole foods. Encourage your child to eat:

• Colorful fruits and vegetables for antioxidants and vitamins (especially vitamin C from oranges, bell peppers, strawberries).

• Leafy greens for folate and iron.

• Protein-rich foods like beans, lentils, eggs, and lean meats to help the body build and repair cells.

• Fermented foods such as yogurt, kefir, or sauerkraut to support gut health—since much of the immune system lives in the gut.

• Healthy fats from sources like avocado, olive oil, nuts, and seeds to reduce inflammation and promote cell health.

Pro Tip: Pack rainbow-colored lunches to make immune-supporting foods fun and visually appealing.

2. Prioritize Quality Sleep

The importance of sleep cannot be overstated.  Sleep is when the body repairs, regulates, and restores. School-aged children need 9–12 hours of sleep per night, depending on their age. Establishing a consistent bedtime routine, minimizing screen time before bed, and creating a calming sleep environment (think: quiet, cool, and dark) can make a big difference.

Pro Tip: Get the family in the habit of having a “shut-down” period before bed.  Shut off all screens, as well as overhead lights, and engage in calming and relaxing activities, like reading, bathing or coloring.  Doing so will help prepare young ones’ brains and nervous systems for sleep!

3. Keep Them Hydrated

Dehydration can weaken the body’s defenses. Encourage your child to carry a reusable water bottle to school and drink regularly throughout the day. Water supports circulation, digestion, and the removal of toxins—key elements of a well-functioning immune system.

Pro Tip: Add a good, flavored electrolyte to their water to encourage them to drink.  Look for those sweetened only with stevia or monk fruit, and flavored with natural fruit.  Alternately, make lemonade or limeade with a good quality juice, clean, filtered water and stevia to sweeten it. 

4. Encourage Daily Movement

Physical activity helps regulate the immune system and reduce stress. Kids should aim for at least 60 minutes of active play daily—whether that’s biking, playing soccer, dancing, or even a game of tag. Movement not only builds strong bodies but also helps manage stress hormones that can compromise immunity.

Pro Tip:  Set aside time each day for physical activity as a family.  This could include things like walking in the neighborhood, dancing to a favorite song, or finding a kid-friendly exercise video on YouTube! 

5. Support Stress Management

The transition back to school can be stressful. Stress increases cortisol levels, which may suppress immune function over time. Help your child manage stress with:

• Mindful breathing exercises (try “belly breathing” for younger kids - they love it!).

• Creative outlets like drawing, journaling, or music.

• Open communication so they feel heard and supported.

Pro Tip: Teaching children how to slow their breathing when they are upset, and practicing this at home on a regular basis can make a huge difference when they are in a stressful situation away from home.  Having good tools that they are familiar with using can make the difference between coping well and acting out, and they will be less stressed as a result! 

6. Practice Good Hygiene Habits

Teaching simple habits can go a long way in keeping germs at bay:

• Washing hands with soap and water before meals and after bathroom use.

• Sneezing or coughing into elbows.

• Avoiding sharing food, drinks, or utensils with friends.

Pro Tip: The more they practice these habits at home, the more they will also do so when they are away!

7. Consider Gentle Natural Supports

Some families also find benefit in natural immune supports, with guidance from a healthcare provider:

• Vitamin D during months with less sun exposure.

• Elderberry syrup for seasonal support.

• Probiotics to keep the gut microbiome balanced.

• Chamomile Tea to calm and relax

Pro Tip: Always check with your pediatrician or naturopath before introducing new supplements.

8. Lead by Example

Children often mirror the habits of the adults around them. When parents model healthy eating, active living, stress management, and positive attitudes, kids are more likely to adopt those practices themselves.

Scheduling time for healthy family activities is a great way to teach new behaviours, and also helps build family connection. This, in turn, will give kids a sense of safety and belonging, which helps them to regulate stress, and maintain a healthy nervous system, and contributes to an overall healthy immune function.  

Pro Tip: Find ways to make it fun!  Have a dance-off, put on soft music during shut-down periods at night, see who can spot the most different kinds of birds or animals on a walk in nature.  Tap into the wonder that children still have for the world - it will also help regulate your nervous system, and build your immunity, which is a win for everyone!  

Final Thoughts

Returning to school doesn’t have to mean weeks of sniffles and missed days. By focusing on nutrition, rest, hydration, movement, and stress management, you can help your child’s immune system stay strong all year long. With a little prevention and a lot of love, you’ll set your child up for a healthy, happy school year, and yourself as well.

Need more help to keep your kids in top health?  Schedule a FREE discovery call!  We can talk about your challenges, and make a plan that fits your family!