Every fall, as Missouri kids head back to school, parents brace for the onslaught of sniffles and germs that come with crowded classrooms. It’s no surprise – younger school-aged children catch 6 to 12 colds or illnesses each school year on average[1], and they often bring those bugs home. The good news is that you can take proactive steps to boost your family’s immune systems naturally and reduce sick days. From holistic nutrition to stress reduction (including chiropractic care), simple lifestyle habits can keep your crew healthier through the school season. Let’s explore effective natural immune boosters to help your family thrive this back-to-school season.
Prioritize Sleep and Stress Management
One of the best immune boosters is also one of the simplest: consistent, quality sleep. Adequate rest is crucial for both kids and adults to recharge the body and support immunity. In fact, research shows that people who get less than 7 hours of sleep a night are 3 times more likely to catch a cold compared to those who get 8+ hours[2]. Children need even more sleep (generally 9–12 hours depending on age), so establish regular bedtimes and limit screen time before bed. A calming bedtime routine – think warm baths, reading, or gentle music – helps kids unwind and improves sleep quality.
Keeping stress in check is equally important. When we’re stressed, our bodies produce cortisol, a hormone that in excess can weaken immune function[3]. Kids can feel stress from school (homework, social pressures) just as adults do from work and schedules. Encourage stress-busting activities for the whole family: outdoor play, downtime to relax, or even mindfulness exercises like deep breathing before bed. Chiropractic adjustments can also be a secret weapon here – by relieving tension in the spine and nervous system, chiropractic care helps lower stress hormones and promote relaxation[3]. Less stress means a stronger immune system!
Fill the Plate with Immune-Boosting Nutrition
A healthy diet is the foundation of a robust immune system. Think of food as fuel for your family’s “immunity army.” Providing a range of vitamins, minerals, and antioxidants helps the body fend off germs. Several key nutrients are critical for children’s immune support – notably vitamins C and D, and minerals like zinc and selenium, along with probiotic foods for gut health[4]. Focus on whole, unprocessed foods and pack plenty of produce into meals and snacks.
Immune-Boosting Foods to Emphasize:
- Citrus fruits (oranges, lemons, kiwi) – high in Vitamin C to support immune cell function[5].
- Berries and colorful veggies (strawberries, blueberries, bell peppers) – rich in antioxidants that fight inflammation.
- Leafy greens and cruciferous veggies (spinach, broccoli) – provide vitamins (like A, C, folate) and phytonutrients for overall health.
- Garlic, ginger, and turmeric – natural anti-microbial and anti-inflammatory properties that help fortify defenses[6]. Sneak minced garlic or fresh ginger into recipes or smoothies.
- Probiotic foods (yogurt with live cultures, kefir, sauerkraut) – boost beneficial gut bacteria; about 70% of the immune system resides in the gut[7], so a healthy microbiome is key.
Don’t forget protein and healthy fats. Lean proteins (chicken, eggs, legumes) supply amino acids that build immune cells, and nuts/seeds offer zinc and vitamin E. Pack a handful of almonds or sunflower seeds in school lunches for a nutritious, zinc-rich crunch. Also ensure everyone stays hydrated – water is vital to flush out toxins and keep mucous membranes moist (which helps trap germs)[8]. Send your kids to school with a refillable water bottle and encourage them to sip throughout the day.
Equally important is what to limit. Try to cut back on sugary, highly processed foods, especially during cold season. Excess sugar can temporarily suppress immune defenses and processed snacks lack the nutrients growing bodies need[9][10]. Save the cookies or soda for an occasional treat, and instead opt for naturally sweet foods like fruit or immune-boosting treats (like a homemade orange-yogurt popsicle packed with vitamin C).
Smart Supplements and Herbal Remedies
While a nutrient-dense diet comes first, certain natural supplements and remedies can provide an extra immune boost – especially during back-to-school time when germ exposure is high. Here are a few kid-friendly options to consider (always check with your pediatrician before starting new supplements, especially for young children):
- Daily Multivitamin – A quality children’s multivitamin can fill nutrition gaps for picky eaters. It typically includes vitamin C, vitamin D, and zinc which are all important for immune function[4]. (This supplements a healthy diet, but doesn’t replace it!)
- Vitamin D3 Drops – Vitamin D is a crucial immune regulator, and many kids (and adults) are deficient, especially in winter months[11]. A few drops of D3 can help maintain healthy levels when sunlight is scarce.
- Probiotic – Consider a daily probiotic if your child has frequent tummy bugs or has taken antibiotics recently. Supporting gut flora can reduce the risk of infections, since a healthy gut = a strong immune response[7]. Probiotic gummies or powders designed for kids are easy to take.
- Elderberry Syrup or Gummies – Elderberry is an age-old remedy rich in antioxidants and vitamins that may help reduce the severity and duration of colds and flu[12]. Kids usually love the sweet taste. Use as directed (many use it for a week at a time during high-risk periods).
- Echinacea – This herbal extract is well-known for enhancing immune function and helping shorten colds if taken at first signs of illness[12]. It’s available in kid-friendly drops or chewables. It’s not for long-term daily use, but rather as a boost when you think a cold might be brewing.
Other gentle remedies include raw honey (a teaspoon in warm water or tea can soothe a child’s cough or sore throat if they are over 1 year old – honey isn’t safe for infants)[13], and vitamin C supplements like chewable tablets for an extra dose during cold season. Keep in mind, no supplement is a magic bullet – they work best in tandem with the healthy habits above. Always follow dosing instructions for children, and when in doubt, consult a healthcare professional (for example, if your child has allergies or is on medications).
Chiropractic Care for Immune Support
You might associate the chiropractor with back or neck pain, but did you know chiropractic care can also support your immune system? It’s true – the nervous system and immune system are closely connected. The spine houses the central nervous system, which coordinates all body functions including immunity. When the spine is misaligned (chiropractors call this subluxation), it can disrupt nerve signals and stress the body, potentially hindering immune responses[14][15]. Regular gentle adjustments help restore proper alignment, improving nervous system communication so your body can better fend off illness[14][16].
Chiropractic adjustments also reduce stress and tension, which as mentioned, boosts immunity by lowering stress hormones. Studies have observed that chiropractic care may increase circulation of immune cells, allowing the immune system to respond more effectively to threats[17]. In one remarkable study, patients who received long-term chiropractic care were found to have a 200% stronger immune competence than people who didn’t receive chiropractic care[18]. While more research is always welcome, these findings reinforce what many chiropractic patients report anecdotally: they get sick less often, and when they do catch something, they seem to recover faster.
At The Well-House Chiropractic, we take a holistic view of health. Chiropractic adjustments for you and your children are a natural, drug-free way to keep the body balanced. By relieving spinal nerve stress, we’re not “curing” illnesses, but rather empowering your body’s own healing abilities. Think of regular adjustments as maintenance for your family’s well-being – just like exercise and good nutrition, chiropractic care helps your body function at its best, which in turn supports a resilient immune system.
Healthy Habits & Hygiene
Last but certainly not least: consistent healthy habits and hygiene practices are key to preventing illness. Even the strongest immune system appreciates some help in not getting overwhelmed by germs! Teach and reinforce these habits with your kids (and practice them yourself):
- Hand-Washing – Frequent hand-washing is one of the simplest, most effective ways to avoid getting sick. Encourage children to wash their hands before eating, after using the restroom, and after coughing or sneezing, since school kids touch everything. Use warm water and soap, and scrub for about 20 seconds (the time it takes to hum the “Happy Birthday” song twice)[19]. Little ones may enjoy fun soaps or singing a silly hand-wash song to build the habit.
- Don’t Share Germs – Kids are naturally inclined to share, which is wonderful – except when it comes to water bottles, utensils, or masks. Remind children not to share cups, straws, or utensils with friends. In classrooms, provide your child with their own supplies (pencils, etc.) to minimize swapping germs. Also, teach them to cover coughs/sneezes into their elbow to avoid spraying germs.
- Stay Active with Play – Regular physical activity boosts circulation and immune function[20]. Make sure kids get at least 30–60 minutes of active play each day, whether it’s outdoor recess, sports, or a family bike ride after dinner. Exercise benefits adults too: a brisk walk or home workout can lower stress and keep your immune system primed. Plus, active playtime helps kids sleep better at night – another immunity win.
- Routine and Downtime – Busy school schedules can run kids (and parents) ragged, which can wear down immunity. Aim to keep a reasonable routine with time for homework, chores, and plenty of relaxation. An over-scheduled child who’s constantly exhausted or anxious is more susceptible to getting sick. Protect some downtime each day for the family to unwind – whether that’s reading together, doing a puzzle, or simply quiet time. A balanced routine keeps immune systems stronger.
- Clean Environment – Do a seasonal refresh of your home hygiene. Wipe down high-touch surfaces (door knobs, light switches, device screens) regularly, especially during cold/flu season. Consider a quick wipe of your child’s backpack or lunchbox each week. Packing a small hand sanitizer in your kid’s backpack for times they can’t get to a sink (and teaching them how/when to use it) can be helpful. Also ensure kids have healthy snacks for school (fruits, nuts, yogurt) rather than sugary treats, since a diet high in sugar can weaken their immune response[9].
Lastly, listen to your bodies. If your child isn’t feeling well, it’s better to let them rest at home rather than pushing through – this helps them recover faster and prevents spreading illness to classmates. Likewise, parents should take a breather when run-down. By fostering a culture of health and self-care in your family, you set everyone up for a stronger immune system.
By following these natural immune-boosting strategies – ample sleep, good nutrition, smart supplementation, chiropractic care, and healthy daily habits – you’ll build a solid defense against the back-to-school germs. Here in Chillicothe, Missouri, we’re heading into the prime cold and flu season, but with the tips above, your family can face it with confidence and vitality. At The Well-House Chiropractic, we’re proud to support our community’s wellness. If you’d like personalized guidance on strengthening your family’s immunity (or if you’re ready for those stress-relieving chiropractic adjustments!), we’re here to help. Give us a call or visit our clinic to schedule an appointment – let’s keep your family healthy and thriving all school year long!
FAQs
How can I boost my child’s immune system naturally for school?
Focus on the basics done consistently. Make sure they get plenty of sleep (school-age kids generally need 9–11 hours) because inadequate sleep can triple the chances of catching a cold[2]. Nutrition is key: serve a variety of fruits, veggies, whole grains, and lean proteins to cover essential vitamins (like C, D) and minerals (zinc, selenium) that support immunity[4]. Include probiotic foods (yogurt, kefir) to strengthen their gut health, since much of the immune system resides in the gut. Encourage daily physical activity (playgrounds, sports, or even family walks) to improve circulation and immune response[20]. Teach good hygiene habits, especially frequent hand-washing with soap for 20 seconds[19]. Managing stress is also important – ensure your child has downtime to relax, play, and unwind from school pressures. All these natural steps combined will greatly boost your child’s resilience to illness.
Can chiropractic care really improve my child’s (or my own) immunity?
While it might sound unconventional, yes – chiropractic care can support immune function indirectly by improving nervous system balance. Chiropractic adjustments correct spinal misalignments (subluxations) that may interfere with nerve signals. This helps the body’s systems communicate optimally, which includes the immune system[14]. Additionally, adjustments help lower stress hormones like cortisol in the body[3]. High stress and cortisol levels are known to suppress immunity, so reducing those helps your immune system work better. There’s even research suggesting people under regular chiropractic care have notably stronger immune systems – one study found chiropractic patients had 200% greater immune competence than those not receiving chiropractic care[18]. Of course, chiropractic isn’t a “cure” or a replacement for medical care when needed, but as part of a wellness lifestyle, it appears to give the immune system an edge. Many patients report they get sick less often after starting routine adjustments. It’s a safe, drug-free approach that can benefit kids and adults alike by keeping the body’s stress down and alignment optimal.
What vitamins or supplements help strengthen kids’ immune systems?
The most important nutrients for immunity are vitamins C, D, and zinc, which you can get from both food and supplements. Vitamin C (from citrus, berries, or a chewable supplement) supports immune cell function and is a popular immune-booster[5]. Vitamin D (the “sunshine vitamin”) is crucial for immune regulation – if your child doesn’t get much sun, a Vitamin D3 drop supplement can help maintain good levels[11]. Zinc is a mineral that aids immune cells; it’s found in meats, beans, and nuts, or in many kid’s multivitamins. Probiotics are another supplement to consider – these “good bacteria” support gut health, and since a large part of the immune system is in the gut, probiotics can reduce the likelihood of common infections[7]. Many parents also use elderberry syrup or gummies as a natural remedy; elderberry is high in antioxidants and has been used to lessen cold and flu severity[12]. Echinacea (herbal drops or tea) is often given at the first sign of a cold to help shorten its duration[12]. Remember, supplements should complement a healthy diet – and it’s wise to check with your pediatrician about appropriate dosage or any precautions, especially for younger kiddos. With the right vitamins and herbal helpers (and not overdoing it), you can give your child’s immune system a gentle boost when needed.
Sources:
- Texas Children’s Hospital – “How to avoid common back-to-school illnesses.” (Statistic on children catching 6–12 colds per year; hand-washing guidelines) – TexasChildrens.org[1][19].
- Prairie Naturopathic Doctors – “Going Back to School: Protecting Your Immune System Naturally.” (Holistic tips on sleep, stress, nutrition; herbal remedies like elderberry & echinacea; exercise and hygiene advice) – PrairieND.com[21][22].
- Yale Medicine – “How Sleep Affects Your Immune System.” (Link between sleep deprivation and cold risk; <7 hours of sleep triples cold risk) – YaleMedicine.org[2].
- Vitaquest (Lauren Samot, RD) – “What Are Some of the Best Back-to-School Immune Boosters for Kids?” (Key immune nutrients for kids: vitamins C, D, zinc, selenium; probiotic benefits) – Vitaquest.com[23][11].
- Harvard Health Publishing – “Boosting your child’s immune system.” (General guidance: healthy diet with fruits/veggies, adequate sleep by age, exercise, stress management, and caution about reliance on supplements) – Health.Harvard.edu[24][25].
- Optibac Probiotics – “Probiotics for Your Family’s Immunity.” (Explains that ~70% of the immune system is in the gut and the role of good bacteria in immune defense) – OptibacProbiotics.com[26][27].
- Pierce Chiropractic Blog – “Research Studies Showing Chiropractic Adjustments Boost Immune System.” (Notable study by Dr. Pero finding 200% greater immune competence in long-term chiropractic patients; improved immune markers in chiropractic groups) – PierceChiropractic.net[28][18].
- Peak Chiropractic Blog – “Chiropractic Adjustments and Immune System Health.” (How spinal alignment and stress reduction via chiropractic can enhance immune response; notes on lower cortisol and better nerve-immune communication) – PeakPortland.com[3][17].
- ChildLife Essentials – “Top 5 Immune-Boosting Supplements for Back-to-School Season.” (Highlights popular immune supplements for kids like liquid Vitamin C, elderberry gummies, probiotics, zinc, vitamin D) – ChildLifeNutrition.com[29][30].
[1] [19] How to avoid common back-to-school illnesses | Texas Children’s
https://www.texaschildrens.org/content/wellness/how-avoid-common-back-school-illnesses
[2] How Sleep Affects Your Immune System > News > Yale Medicine
https://www.yalemedicine.org/news/how-sleep-affects-immunity
[3] [14] [15] [16] [17] Chiropractic Adjustments and Immune System Health – Peak Chiropractic
https://peakportland.com/chiropractic-adjustments-and-immune-system-health/
[4] [5] [11] [23] Back-to-school: Immune System Boosters For Kids | Vitaquest
https://vitaquest.com/immune-system-boosters-for-kids/
[6] [8] [9] [10] [12] [13] [20] [21] [22] Going Back to School: Protecting Your Immune System Naturally | Prairie Naturopathic Doctors
https://prairiend.com/blog/going-back-school-protecting-your-immune-system-naturally
[7] [26] [27] Probiotics for Your Family’s Immunity | Probiotics Learning Lab
https://www.optibacprobiotics.com/learning-lab/in-depth/general-health/how-to-boost-immune-system
[18] [28] Research Studies Showing Chiropractic Adjustments Boost Immune System | Pierce Chiropractic & Sports Injury Center
[24] [25] Boosting your child’s immune system – Harvard Health
https://www.health.harvard.edu/blog/boosting-your-childs-immune-system-202110122614
[29] [30] Top 5 Immune-Boosting Supplements for Back-to-School Season – ChildLife