Stay Healthy-Enjoy Your Life

INTRODUCTION

It is that time of year again! Starbucks has released the infamous pumpkin spice lattes, we are waking up to cooler weather, and the kids are going back to school! Mothers all over the world know that with the excitement this season brings, comes a familiar challenge: more germs, more colds….and with that keeping our families healthy. This is why a plan for back to school immune support matters more than ever. The good news is that, with a few simple daily habits, you can support your child’s immune system and help your whole family thrive this school year!

Prioritize Healthy Sleep and Daily Routines

Children’s immune systems are closely tied to their sleep. School-age kids typically need 9–12 hours of sleep each night depending on age. A consistent bedtime routine—dimming lights, limiting screens, and winding down with a book—helps regulate their circadian rhythm and keeps stress hormones in check. When kids are well-rested, their bodies can fight off illness more effectively.

Nourish with Whole Foods and Gut Support

About 70% of immune function lives in the gut, which means what our kids eat really matters. Instead of focusing only on supplements, build meals around:

• Fresh fruits and vegetables (vitamins A, C, and E support immunity).
• Protein sources like eggs, lean meats, beans, or lentils.
• Fermented foods such as yogurt, kefir, or sauerkraut for natural probiotics.
• Healthy fats like avocado, nuts, and olive oil to reduce inflammation.

Have your children start the morning with a healthy probiotic. (This is epecially beneficial for the picky eaters!)

Supplements (like vitamin D, zinc, or a good children’s multivitamin) can be helpful when diet is lacking, but food is always the foundation.

Fresh Air, Sunshine and Indoor Air Quality

While cooler air doesn’t cause illness, poorly ventilated spaces can trap germs.

Try to:

• Open windows when possible for fresh airflow.
• Use a humidifier to maintain 40–60% humidity indoors—viruses spread less easily in this range.
• Encourage outdoor play for sunshine and vitamin D exposure.

Even short playtime in the backyard after school can make a huge difference.

Hand Hygiene and School Essentials

Teaching kids proper handwashing is one of the simplest and most effective ways to reduce sickness. The rule? 20 seconds with soap and water—long enough to sing “Happy Birthday” twice.

• Pack hand sanitizer and tissues in their backpack.

Keep an Immunity “Wellness Kit” at Home

Talk to your pediatrician and or natural doctor about how you can support your family’s immune system with vitamins and herbs. Prevention is always easier than managing illness after you are already sick! I choose reputable companies and opt for liquid vitamins most of the time. I have linked a few of my favorites below today. 

Manage Stress and Emotional Well-Being

Stress weakens the immune system—not just for adults but for children, too. As schedules fill up, build in downtime:

• After-school play outdoors.
• Family dinners without screens.
• A gratitude journal or simple evening prayer.

Kids who feel emotionally supported are more resilient against illness and better able to adapt to school year challenges.

Quick Back-to-School Immune Support Checklist:

Here’s a simple daily guide to keep your family strong this season:

• 9–12 hours of quality sleep (depending on age)
• Balanced meals with fruits, veggies, protein, and healthy fats
• At least 30 minutes of outdoor play or activity
• Handwashing before meals, after bathroom breaks, and after school
• Indoor air: ventilate, humidify, and clean regularly
• Build in family time and stress-reducing rituals

Some of My Favorite Immune Boosting Tools

Visit Link to Purchase Probiotic Here: https://amzn.to/4p6Ot1E

Click to Purchase Vitamin D3 Here: https://amzn.to/42fxfFp

Purchase Elderberry Syrup Here: https://amzn.to/42fxfFp

https://amzn.to/4ganwWP This is one of my go to essential oils and is is available in a roller as well. I love to use this on the kids feet before bed!

Let me know if you would like to read more blogs about my healthy family!

Note: I may earn a small commission from Amazon if you shop through the links in this post—at no extra cost to you. Thank you for supporting my work in this space!

**This is not medical advice. This is what I do to ensure the health of my children. **

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Stay Healthy!!