By Dr. Lisa Ballehr
As kids head back to school, many parents are understandably concerned about their children’s health. Schools are taking precautions, but boosting your child’s immune system is the best way to help protect them against common illnesses like colds, flu, and other viruses.
While avoiding large gatherings is a good practice, the key to keeping your child healthy is strengthening their immune system so that their body can fight off infections more effectively.
💡 A strong immune system won’t guarantee that your child won’t get sick, but it can help minimize symptoms and speed up recovery.
Here are five expert-recommended ways to naturally support your child’s immune system this school year.
1. Prioritize Sleep: No More All-Nighters
Sleep is crucial for immune health. During deep sleep, the body produces infection-fighting white blood cells and strengthens long-term immune memory.
The problem? Many kids today:
🚫 Stay up late for schoolwork or screen time
🚫 Get less sleep than they need for optimal health
🚫 Are exposed to blue light from screens, disrupting melatonin production
How Sleep Deprivation Weakens Immunity:
🔹 Increases inflammation markers in the body
🔹 Weakens immune response to infections
🔹 Disrupts circadian rhythm, reducing overall wellness
Tips for Better Sleep:
✔️ Set a bedtime routine – Encourage consistent sleep schedules (even on weekends!).
✔️ Limit screen time before bed – Blue light suppresses melatonin, making it harder to fall asleep.
✔️ Create a sleep-friendly environment – Keep the bedroom cool, dark, and quiet.
✔️ Reduce evening sugar intake – Too much sugar before bed can cause blood sugar spikes and restless sleep.
💡 Ideal Sleep Duration for Kids:
- Ages 6-12: 9-12 hours per night
- Teens 13-18: 8-10 hours per night
2. Keep Kids Active: Exercise Supports Immunity
Regular movement strengthens the immune system by:
✔️ Increasing infection-fighting white blood cells
✔️ Boosting circulation to help immune cells move efficiently
✔️ Reducing stress hormones that weaken immunity
Encourage kids to get outside—even in colder weather! Contrary to popular belief, cold temperatures don’t cause colds—but lack of fresh air and movement can weaken immunity.
Ways to Get Kids Moving:
🚲 Go on family bike rides, hikes, or walks
🎶 Try fun indoor activities like Zumba or yoga
🏀 Encourage sports, dance, or martial arts
💡 Limit screen time & encourage active play
Even 30 minutes of movement a day can significantly boost immune function and keep your kids healthy!
3. Eat the Rainbow: Nutrition for a Strong Immune System
🍎 A healthy immune system starts with nutrition! Encourage kids to “eat the rainbow”—meaning a variety of colorful fruits and vegetables that provide essential vitamins, minerals, and antioxidants.
Why It Matters:
✔️ Fruits & veggies contain key immune-supporting antioxidants (Vitamins A, C, & E).
✔️ Processed foods & sugar weaken the immune system by reducing white blood cell activity.
✔️ A diverse diet supports gut health, where 70% of the immune system resides.
Easy Ways to Add More Nutrients:
🥤 Make smoothies with hidden veggies
🍝 Blend vegetables into pasta sauces
🎨 Create fun food art with fruits & veggies (kids love it!)
👩🍳 Let kids help prep meals—they’re more likely to eat what they make!
💡 Foods to Include Daily:
✅ Leafy greens (spinach, kale)
✅ Citrus fruits (oranges, lemons, grapefruits)
✅ Berries (blueberries, strawberries)
✅ Healthy fats (avocado, olive oil, nuts)
✅ Protein sources (eggs, beans, lean meats)
🚨 Avoid excess sugar & processed foods – High sugar intake weakens white blood cell function, making kids more susceptible to infections.
4. Gut Health = Immune Health
Did you know 70% of the immune system lives in the gut? A balanced gut microbiome plays a major role in fighting infections, reducing inflammation, and supporting overall health.
How to Support Gut Health:
🥛 Eat fermented foods – Yogurt, kefir, sauerkraut, kimchi, pickles.
💊 Consider prebiotics & probiotics – Helps nourish good gut bacteria.
🚫 Check for food sensitivities – Gluten, dairy, and processed foods can disrupt gut balance.
💧 Keep kids hydrated – Provide a refillable water bottle to encourage drinking water throughout the day.
💡 Gut imbalance can contribute to frequent infections, digestive issues, and even mood swings!
5. Immune-Boosting Supplements for Kids
Even with a healthy diet, kids may need extra immune support—especially during cold & flu season.
Key Supplements to Consider:
💊 Vitamin D – Essential for immune function & reduces risk of respiratory infections.
💊 Vitamin C – Powerful antioxidant that supports white blood cells.
💊 Zinc – Helps immune cells fight infections.
💊 Selenium – Supports immune resilience & reduces inflammation.
💊 Probiotics – Keeps gut bacteria balanced for strong immunity.
⚠️ Not sure what your child needs? Functional medicine testing can identify nutrient deficiencies and provide a personalized supplement plan.
Final Thoughts: Keep Your Kids Healthy This School Year
Back-to-school season can feel overwhelming, but small daily habits can make a huge impact on your child’s immune strength and overall health.
🏫 Supporting their immune system now will not only help them stay healthier during the school year but also set the foundation for lifelong wellness.
Quick Recap: 5 Ways to Support Your Child’s Immune Health
✅ Prioritize sleep (9-12 hours for kids, 8-10 hours for teens)
✅ Encourage daily movement (outdoor play, sports, yoga)
✅ Eat a nutrient-rich diet (colorful fruits, veggies, healthy fats)
✅ Support gut health (fermented foods, probiotics, hydration)
✅ Consider immune-boosting supplements (Vitamin D, C, Zinc, Selenium, Probiotics)
Work with Dr. Lisa Ballehr for Adult Functional Medicine.
🔹 Dr. Lisa Ballehr, a Functional Medicine Physician in Mesa, AZ, specializes in holistic immune support for adults.
📞 She offers virtual consultations nationwide!
👉 Schedule a Consultation with Dr. Ballehr Today.
🚀 Give your child the best start this school year—support their immune system naturally!
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