As the back-to-school season approaches, it's not only time to prepare school supplies but also to prioritize the health and well-being of our families. The transition from lazy summer days to a structured school routine can be challenging, but with the right strategies, you can make this shift smoother while also boosting the immune system. As a naturopathic doctor, I'm here to guide you through some holistic back-to-school tips that will help students of all ages establish healthy routines and lead to less sick days!


1. Prioritize Sleep: A good night's sleep is the foundation of a strong immune system and overall well-being. Encourage consistent sleep schedules, aiming for 8-10 hours of sleep for school-age children and 7-9 hours for teenagers. Establish a calming bedtime routine that includes activities such as reading, gentle stretching, relaxing scents, calm lighting or deep breathing exercises to promote relaxation. 


2. Hydration: Proper hydration is often overlooked but is vital for immune function and overall health. Encourage children to drink water throughout the day. Herbal teas and infused water with slices of fruits or herbs can make hydration more appealing. 


3. Establish a Routine: Consistency is key to adjusting to a new routine. Create a schedule that includes set times for waking up, meals, homework, playtime, and bedtime. This predictability can help children feel more secure and prepared for the day ahead.


4. Connection and Community: Over at Body Co, community is one of the major cornerstones of our philosophy. Encourage social interactions with classmates and friends, whether through extracurricular activities, play dates, or virtual gatherings. Strong social connections contribute to emotional resilience, stress management and overall health. 


5. Incorporate Immune-Boosting Foods: A balanced and nutrient-rich diet plays a crucial role in maintaining a robust immune system. Consider incorporating these nutrient packed foods!


  • Citrus Fruits: Rich in vitamin C, citrus fruits like oranges, grapefruits, lemons, and limes can help enhance immune cell function and support overall health. 
  • Berries: Berries, such as strawberries, blueberries, and raspberries, are loaded with antioxidants that help protect cells from damage and contribute to a healthy immune system. 
  • Garlic & Onions: Garlic and onions contain allicin, a compound with antimicrobial properties. Incorporate fresh garlic or onions into your meals to benefit from its immune-boosting potential. 
  • Ginger: Ginger possesses anti-inflammatory and antioxidant properties, which can aid in strengthening the immune system. Enjoy it in teas, soups, and stir-fries. 
  • Probiotics: A healthy gut is linked to a strong immune system. Probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi can promote a balanced gut microbiome.


While there's no magic bullet for guaranteed immunity, by incorporating these holistic practices into your back-to-school routine, you're setting the stage for a successful academic year with a strong focus on health and well-being. Remember, it's not just about pencils and textbooks – a healthy body and mind are essential tools for thriving in the school environment. 


As a naturopathic doctor, Dr. Margot focuses her practice on helping families optimize their health and show up feeling their best each day. As we transition back to school, she enjoys helping families build protocols to help manage symptoms and decrease sick days, as well as strengthen the immune system and prevent cold and flus. She is currently accepting new adult and pediatric patients at Body Co. Lets build strong immune systems together! For more information on her practice style, additional readings and more, head over to her website at www.doctormargotnd.com or follow her on social media @doctormargotnd.

Clients who would like to see if Naturopathic Medicine is a good fit for their health goals are welcome to book a complimentary alignment call with Dr. Margot here.