With the summer holiday starting to feel more like a distant memory, we are truly back into the swing of September and the new term.

For many this can be the start of cough and cold season, as classrooms and nurseries offer the perfect opportunity for the spread of germs and infections.

If we want our children (and ourselves) to ride out this next season, how can we focus on supporting and balancing our immunity?

This is where lifestyle, nutrition, sleep and stress management can make a big difference. These are the everyday building blocks of a resilient immune system.

Here’s what to focus on as we head into autumn and winter.

Nutrient dense foods

• Vitamin C: this is key for fighting infections and protecting cells. Sources include not just oranges, but also kiwis, red peppers, strawberries and parsley. While vitamin C is unlikely to prevent you getting a cold, it could shorten the duration by about 8%.
• Zinc and iron: these help immune cells work properly. When levels are low, children are more vulnerable to infections, but when levels are adequate, immune responses are stronger, recovery is faster and resistance to illnesses improves. Sources include meat, shellfish, beans and seeds.
• Omega-3: supports immune regulation and reduces inflammation. It is found in oily fish, walnuts, flax seeds and chia seeds.

One way to get a good dose of vitamin C, healthy fats and protein in one go, might be a home-made smoothie in the morning or after school. The advantage of a home-made smoothie over something shop-bought is that you can load it with helpful ingredients such as milk, berries, nut butter and chia. The shop-bought versions are often very sweet, and lacking in fibre.

The importance of breakfast

Breakfast is crucial from a blood sugar balancing point of view, and can impact not only focus but also behaviour at school.

• Swap sugary cereals for protein-rich options, like eggs, yoghurt, seeds, nut butter on toast and overnight oats packed with yoghurt and nuts.
• A balanced breakfast can mean steadier energy, leading to fewer mid-morning crashes and better focus and concentration until lunchtime.

Sleep and recovery

Sleep is immune medicine. At night, special brain cells (microglia) clean up waste and inflammation. Children who sleep well can fight infections more effectively and recover faster.

• Encourage a calming evening routine
• Reduce screens before bed
• Try Epsom salt baths. The magnesium is absorbed through the skin and can help relax muscles and aid sleep.

Hydration

Keeping children well-hydrated is more than just avoiding thirst- as water plays a crucial role in immune function, helping transport nutrients, flush out waste, maintain body temperature and support healthy gut function.

Even mild dehydration has been shown to impair cognitive performance, mood and attention in school-aged children, which can make coping with infections harder. A recent review found that many children worldwide do not meet recommended fluid intake levels, which may undermine these immune and cognitive benefits.

Managing stress

Chronic stress dampens immunity. When we are in a stressed state, our body goes into ‘fight or flight’ mode, to prioritise escaping the perceived danger.

Cortisol, your stress hormone, literally quietens down immune cells so they can’t fight infections as effectively.

• Build in downtime for children (and yourself): for children this might be unstructured play, reading and quiet time
• Use simple breathing techniques or mindfulness
• Avoid overscheduling clubs and social meet ups, to allow for down time

Supplements- when needed

• Vitamin D: the NHS recommends taking vitamin D from October- March in the UK. Supports immunity and lower the risk of autoimmune disease.
• Elderberry Syrup: traditionally used at the first sign of a cold, it contains antioxidants which may help reduce the severity. If you have access to elderberries, you can make your own syrup, although elderberry syrup is also available to buy.
• Live bacteria: friendly bacteria in our gut, known as probiotics, can help protect children from certain infections, possibly reducing school absenteeism. If your child has recently been on antibiotics, tends to pick up infections or just needs a bit of an immune boost, adding live yoghurt or kefir to their diet can be a simple and effective step. If you can’t or don’t want to add dairy-fermented foods, or if you feel they might need extra support, you could consider a probiotic supplement containing Lactobacillus and Bifidobacterium strains to be taken daily during term time.

The bottom line

There is no single ‘superfood’ or supplement that will guarantee a sick-free term. What matters most is the overall diet and being consistent: colourful, nutrient-rich meals, balanced blood sugar, adequate sleep, keeping hydrated, time to relax and managing stress levels.

Instead of chasing the next immune fad, going back to basics is what can turn sick days into school days.

 

References

Abbas, A. K., Lichtman, A. H., & Pillai, S. (2022). Cellular and Molecular Immunology (10th ed.). Elsevier.

The long history of vitamin C: from prevention of the common cold to potential aid in the treatment of Covid-19 The Long History of Vitamin C: From Prevention of the Common Cold to Potential Aid in the Treatment of COVID-19 – PubMed

NHS Vitamin D – NHS

Vitamin C and Infections Vitamin C and Infections

Diet and Immunity How important is diet for a healthy immune system? – BBC Food

The role of zinc in antiviral immunity The Role of Zinc in Antiviral Immunity – PubMed

Iron metabolism and immune regulation Frontiers | Iron Metabolism and Immune Regulation

Effects of omega-3 fatty acids on immune cells Effects of Omega-3 Fatty Acids on Immune Cells

A review of micronutrients and the immune system- working in harmony to reduce the risk of infection A Review of Micronutrients and the Immune System–Working in Harmony to Reduce the Risk of Infection

Probiotics for prevention and treatment of respiratory tract infections in children. A systematic review and meta-analysis of randomised controlled trials Probiotics for prevention and treatment of respiratory tract infections in children: A systematic review and meta-analysis of randomized controlled trials – PubMed

The sleep-immune crosstalk in health and disease The Sleep-Immune Crosstalk in Health and Disease | Physiological Reviews | American Physiological Society

Elderberry supplementation reduces cold duration and symptoms in air-travellers: a randomised, double-blind placebo-controlled clinical trial Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: A Randomized, Double-Blind Placebo-Controlled Clinical Trial – PMC

Elderberry for prevention and treatment of viral respiratory illnesses: a systemic review Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review | BMC Complementary Medicine and Therapies

Prevalence of inadequate hydration among US children and disparities by gender and race/ ethnicity: National Health and Nutrition Examination Survey, 2009-2012 Prevalence of Inadequate Hydration Among US Children and Disparities by Gender and Race/Ethnicity: National Health and Nutrition Examination Survey, 2009–2012 | AJPH | Vol. 105 Issue 8

The neuroimmune response during stress: A physiological perspective The neuroimmune response during stress: A physiological perspective: Immunity