Boost Your Immune System for Back to School and Cold/Flu Season


As the summer comes to an end, it’s time to gear up for the back-to-school season. However, along with the excitement of new classes and friends, this time of year also brings the dreaded cold and flu season. To ensure a healthy and productive school year, it’s crucial to prioritize your immune system.

In this blog post, we will explore some effective strategies to keep your immune system strong and resilient during the back-to-school season. Plus the most important vitamins and minerals for your immune system and what foods they are in. I’ll also share some of my favorite natural products that I keep on hand during this time of year. That are not only for adults but for kiddos too.

  1. Maintain a Balanced Diet:
    A well-balanced diet is the foundation of a robust immune system. Incorporate plenty of fruits, vegetables, healthy proteins, and healthy fats into your meals. These nutrient-rich foods provide essential vitamins, minerals, and antioxidants that support your immune system’s function. Avoid excessive consumption of processed foods, sugary snacks, and sodas, as they can weaken your immune response. There are several vitamins and minerals that are necessary to help support and boost our immune system. Here are some examples and the foods they can be found in:
    • Vitamin C: Found in citrus fruits like oranges, lemons, and grapefruits, as well as strawberries, kiwi, bell peppers, broccoli and sauerkraut (raw sauerkraut has the most in this list).
    • Vitamin A: Found in sweet potatoes, Grass fed butter, egg yolks, liver, carrots, spinach, kale, and other leafy green vegetables.
    • Vitamin E: Found in nuts and seeds like almonds, sunflower seeds, and peanuts, as well as spinach, broccoli, and avocado. Grass fed butter, egg yolks, leafy green vegetables.
    • Zinc: Found in oysters, red meat, egg yolks, beans, nuts
    • Selenium: Found in Brazil nuts, seafood, whole eggs.
    • Iron: Found in meats, poultry, seafood, beans, lentils, spinach.
    • Vitamin D: Found in fatty fish like salmon and mackerel, cod liver oil, sun and egg yolks.
    • B vitamins (including B6, B9, and B12): Found in poultry, fish, whole eggs, dairy products, leafy green vegetables
    • Copper: shellfish, seafood, whole eggs, meet.
  2. Stay Hydrated:
    Proper hydration is often overlooked but plays a vital role in maintaining a strong immune system. Drinking an adequate amount of water helps flush out toxins, supports the production of lymph, and keeps your mucous membranes moist, which acts as a barrier against pathogens. Aim to drink at least eight glasses of water with some added electrolytes in per day and limit your intake of sugary beverages.
  3. Prioritize Sleep:
    Adequate sleep is crucial for a healthy immune system. During sleep, your body repairs and rejuvenates itself, including the production of immune cells. Aim for 7-9 hours of quality sleep each night to ensure your immune system functions optimally. Establish a consistent sleep routine by going to bed and waking up at the same time every day. You can read my blog post on sleep here.
  4. Regular Exercise:
    Engaging in regular physical activity not only boosts your overall well-being but also enhances your immune system. Exercise increases blood circulation, which allows immune cells to move more freely throughout your body. Aim for at least 30 minutes of moderate-intensity exercise, such as brisk walking, jogging, or cycling, most days of the week. You can grab 10 days of free 20 min at home workouts with TMAC fitness here. No equipment needed.
  5. Stress Management:
    Stress can weaken your immune system, making you more susceptible to illnesses. As you navigate the demands of school, it’s essential to find healthy ways to manage stress. Incorporate stress-reducing activities into your routine, such as meditation, deep breathing exercises, yoga, or engaging in hobbies you enjoy. Prioritizing self-care and taking breaks when needed can significantly impact your immune system’s resilience.
  6. Practice Good Hygiene:
    Preventing the spread of germs is crucial during the back-to-school season. Wash your hands frequently with soap and water for at least 20 seconds, especially before eating or touching your face. Avoid close contact with sick individuals and cover your mouth and nose with a tissue or your elbow when coughing or sneezing.

Most Importantly. Keep Up Your Immune System

As you embark on a new school year, don’t forget to prioritize your immune system’s health. By maintaining a balanced diet, staying hydrated, getting enough sleep, exercising regularly, managing stress, and practicing good hygiene, you can strengthen your immune system and reduce the risk of falling ill during the back-to-school and cold/flu seasons. Remember, a healthy body leads to a healthy mind, paving the way for a successful year.

Great Immune Boosting Products For Back To School and Cold/Flu Season

Some of my favorite products for keeping your immune system healthy involves a lot of natural products that are not full of sugars and chemicals. Those sugar laced products not only reck havoc on our health but weaken our immune systems as well. For a full list of what I use and keep on hand for when sickness strikes my household click HERE.


Here’s To Your Health,


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