How to boost your child’s immune system in time for back-to-school season

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With the school break almost nearing its end and face-to-face classes just around the corner, it’s important to strengthen your child’s immune system against diseases. Here are some immune building tips to start the school year off strong.

Load up with natural vitamins and minerals

Encourage your kids to eat more fruits and vegetables that provide different vitamins and minerals. We recommend giving your kids five portions of fruits and vegetables a day. They can be incorporated into main meals, desserts, and snacks. Vitamin C and carotenoids which you get from vegetables and yellow, orange, and red fruits have immune strengthening attributes that help in the production of white blood cells which are responsible for fighting infection.

If your young ones are not too keen on fruits and veggies, you can try making smoothies and popsicles out of them. There are many good recipes that you can find online. Have fun experimenting until you come up with a recipe that your kids like. Knowing that it will boost your kids’ immunity and natural resilience will make all the effort worth it

Regulate your child’s bedtime before school starts

For many students, the COVID-19 had a big impact on sleeping habits. As schools shifted from classroom set-up to remote learning to ensure the safety of students, teachers, and staff, the inconsistent routine caused many children to have irregular bedtime schedules.


Eliza, a mom of two, says that her kids have been sleeping late during the pandemic since there’s no need to wake up early to catch the school bus and get to school in time. But she realized that things need to change since face-to-face classes will resume soon. This puts pressure on Eliza to start establishing a bedtime schedule for her kids which means no more staying up late and sleeping in.

If you’re like Eliza, don’t worry because you still have time to adjust your children’s bedtime schedule before the onset of the new school year. An excellent way to do this is by gradually adjusting to earlier bedtimes and earlier wake-up times. Make small adjustments each day so it will be easier for the kids to ease into the ideal bedtime needed for the opening of classes.


Establishing a consistent bedtime schedule and getting enough sleep provides essential support to the immune system. Kids aged three to five years old need 10 to 13 hours of sleep daily while children aged six to 12 years old need about nine to 11 hours. Teens (13 to 18 years old) need around nine to 12 hours of quality sleep.

Get your kids up and moving

Has your child been cooped up at home during the pandemic? If yes, you should encourage your child to engage in moderate regular exercise to boost immune cell circulation throughout the body.

Get your kids off the couch and away from the screen by taking a walk around the village or nearby park, playing tag, and other fun outdoor games. How about getting a hula hoop or jump rope so you and the kids can take turns using them?

Practice good hygiene

According to the Centers for Disease Control and Prevention (CDC), the COVID-19 vaccination helps the body develop immunity to the virus that causes COVID-19. But keep in mind that being vaccinated or boosted does not mean you should be relaxed about COVID-19 health guidelines. In this ongoing pandemic, good hygiene is crucial to reduce the spread of the virus.

Teach your kids early in life about the importance of frequent hand washing with soap and water (if unavailable, use alcohol-based hand sanitizers) to fight off germs and reduce the spread of viral infection. This hygiene practice is essential:

  • before, during, and after food preparation
  • before and after eating
  • after using the bathroom
  • after coughing, sneezing, or blowing your nose
  • after handling a pet or feeding a pet
  • after touching surfaces in public places

With the new school year about to start, it’s advisable to prepare a hygiene kit that your child can bring to school. Every child should have his/her own hygiene kit which can be a clear pouch with small alcohol or alcohol-based hand sanitizer (at least 60% alcohol), antibacterial soap, facial tissue, antibacterial wipes, and disposable face masks. By bringing these things, he/she can form an important habit for protection against diseases.

Go back to school with confidence

Create a nurturing environment for your children using the immune-boosting tools above. With a strong immune system and active minds, your kids can take on the new school year with confidence.