It’s that time of year again — lunchboxes are packed, backpacks are zipped, and the school buses are rolling. But along with the homework and after-school activities, something else tends to make an appearance this season: germs.
Whether you’re a parent gearing up for the back-to-school rush or just bracing for the seasonal wave of sniffles at work, fall is a critical time to give your immune system a little extra support. The good news? There are plenty of simple, evidence-based ways to help your body stay strong and better prepared to fight off whatever is going around.
Prioritize Sleep (Seriously)
Sleep is one of the most important — and often overlooked — factors in immune health. Your body does some of its best disease-fighting work while you’re asleep.
According to the Centers for Disease Control and Prevention (CDC), adults should aim for at least 7 hours of sleep per night, while kids and teens may need 9–12 hours, depending on their age. Research shows that chronic sleep deprivation can weaken your immune response, making you more susceptible to catching viruses like the common cold or flu.
Tip: Start adjusting your family’s sleep routine a week or two before the school year begins — earlier bedtimes and reduced evening screen time can make mornings less hectic and more restful.
Fuel Your Body with Immune-Friendly Foods
Your immune system relies on a steady supply of nutrients to function well. That means what you eat really does matter.
A well-balanced diet that includes plenty of colorful fruits and vegetables, whole grains, lean proteins, and healthy fats can help keep your immune cells in fighting shape. Vitamins A, C, D, E, zinc, and selenium all play important roles in immune health.
Tip: Sneak extra nutrients into meals and snacks. Pack bell pepper slices or berries in lunches, toss spinach into scrambled eggs, or offer yogurt topped with nuts and fruit as an after-school snack.
And don’t forget about hydration. Drinking enough water helps flush toxins from your body and keeps your mucous membranes (your body’s first line of defense) moist and functional.
Make Handwashing a Habit
One of the most effective ways to prevent the spread of illness is also the simplest: regular handwashing. Washing your hands with soap and water for 20 seconds can reduce respiratory illnesses by 20% and diarrheal illnesses by nearly 60% among those with weakened immunity. The CDC recommends washing hands with soap and water for at least 20 seconds, especially before eating, after using the restroom, and after coughing, sneezing, or blowing your nose.
If soap and water aren't available, hand sanitizer with at least 60% alcohol is a good backup.
Tip: Make handwashing fun for kids by teaching them to sing the ABCs or their favorite chorus while scrubbing.
Manage Stress (Yes, It’s Impacting Your Health)
Stress doesn’t just affect your mood, it can also affect your immune system. Chronic stress can suppress immune function and make you more vulnerable to illness.
Whether you’re navigating work deadlines, a busy school calendar, or the chaos of daily life, it’s important to find ways to recharge and regulate your stress response.
Tip: Take short breaks throughout the day, get regular exercise (even a 10-minute walk counts), practice deep breathing or mindfulness, and make time for things you enjoy.
Stay Up to Date on Vaccines
Vaccines are one of the best tools we have to prevent serious illness. As fall approaches, make sure you and your family are up to date on recommended immunizations — including flu shots and COVID-19 boosters.
The American Academy of Pediatrics recommends an annual flu vaccine for everyone 6 months and older. Since flu season typically peaks between December and February, getting vaccinated in September or October offers the best protection before the virus starts circulating widely.
At Texas Health, many primary care and family medicine providers offer flu shots and other recommended vaccines during routine visits — for both adults and children. Some locations may also host vaccine clinics or offer convenient walk-in options throughout the fall.
Tip: You can schedule a flu shot at a Texas Health Physicians Group location or your local Texas Health Breeze Urgent Care. Alternatively, Texans can call 2-1-1 or visit 211Texas.org to find information on vaccine availability from local public health departments and other nearby non-profit organizations that offer free or low-cost vaccinations.
Let’s Have a Healthy School Year
You can’t avoid every cough or sneeze this season, but you can take steps to support your immune system and teach your kids to do the same. By prioritizing sleep, eating well, managing stress, practicing good hygiene, and staying current with vaccines, you’re setting your whole household up for a healthier fall.
Need help establishing healthier habits for your family? Texas Health can support you with trusted care, nutrition counseling, and wellness resources. To find a family practice physician on staff with Texas Health, visit TexasHealth.org/Doctors.
Sources:
Centers for Disease Control and Prevention (CDC)
- How Much Sleep Do I Need?
- Handwashing: Clean Hands Save Lives
- Influenza (Flu) Vaccine
- Stress and Health
American Academy of Pediatrics (AAP)
Harvard T.H. Chan School of Public Health
Mayo Clinic