Does heading back to school and entering the winter months automatically trigger you? Are you already dreading the back-to-back, frequent, “passing from person to person” in my family illness game? It’s rough isn’t it!? There is no question that is one of the tougher parts of back to school and the seasons changing. But what can you do? How can you boost your immune system when illness’ start (quite literally) flying around? Yes, it does start with the basics, but below I provide a few other tips and tricks to help you be on the offense!

The Basics:

1. Eat good foods. Which is becoming increasingly harder and harder these days, I know. Opt for fresh fruits and veggies after school. Start the day with a smoothie full of antioxidant rich foods (frozen berries, and I personally like to throw in handfuls of spinach in to my kids and it goes unnoticed!). Be mindful of snacks and drinks higher in sugar that can contribute to inflammation, driving illness.
2. Wash your hands. Soap and water. Not just hand santizer-that actually can kill off TOO much. You want the good healthy bacteria on the skin to help the immune system. So opt for the good ole soap and water.
3. Get good rest. It is no surprise at rest decreases stress on the body and allows for your cells to “take out the trash” in the mitochondria. This is an important way for your body to be on the offense. School age kids should be getting 9-12 hours nightly. PreK kids?- 10-13 hours. Toddlers-11-14 hours.
4. Get outside! All.year.long. Vitamin D from the sun is vital for our immune health. Sedentary behavior can drive immune system dysregulation. So enjoy those cooler months and get your kids outside after a school day. And allow barefoot play-getting your feet dirty outside! There have been studies to suggest that being barefoot on natural surfaces outside help increase the number of white blood cells in your system that are actually responsible for fighting infection and disease.

“Tell me more!”:

1. Quality Multivitamin – Micronutrient deficiencies slow immune cell function, and cell signaling pathways critical to immune regulation. Vitamins such as A, B, C, D, and E, zinc, iron, selenium, magnesium, and copper play the greatest roles strengthing your immune system.
2. Vitamin D – This well known vitamin appears to play an important role in modulating the immune responses. This is available in free forms through the sun, but to be at a level that is beneficial a D supplement may be helpful-in capsule or liquid form.
3. Vitamin C – Vitamin C plays a crucial role in maintaining a healthy immune system. A deficiency in this vitamin can lead to a higher risk of infections and weakened immunity. It supports both innate and adaptive immune responses, helps defend against pathogens on the skin, and assists in destroying microbes. Research suggests that vitamin C supplements can be beneficial in preventing and treating upper respiratory tract infections. Great sources of vitamin C include bell peppers, citrus fruits, berries, potatoes, tomatoes, broccoli, & brussels sprouts.
4. Zinc – Zinc is a trace mineral that plays a key role in helping the immune system combat pathogens. Taking zinc supplements has been shown to lessen the duration and severity of the common cold, particularly when started soon after symptoms begin. Natural sources of zinc include meat, fish, beans, nuts, whole grains, eggs, and dairy products. There are some great immune supportive supplements that contain zinc.
5. Probiotics-Probiotics are live microorganisms that support gut health and overall well-being. They help strengthen the intestinal lining by re-enforcing tight junctions and producing mucin, while also inhibiting harmful pathogens and promoting a diverse gut microbiome. You can incorporate probiotic-rich foods such as yogurt, fermented vegetables, and kefir into your daily diet. Or you can choose a high-quality probiotic supplement.

As you can see, there are a lot of different ways to boost your immune system – most of them take little effort and will make a great impact. Try implementing some, or all, of the above ideas within the next month to ward off those germs. I promise you won’t regret it!

As always, this is not medical advice, and you should consult your and your child’s health provider for specific recommendations.

Written by: Brittany Zipperlen PA-C