If you have little kids, you know that when they’re down for the count, you are too. That’s why, with the back-to-school season and fall approaching, it’s more important than ever to support their immune systems, and yours, too. But with a full list of to-dos to check off before the new school year—buy backpacks, figure out the bus schedule, wrangle everyone for haircuts—you want to ensure that anything new you add to your plate is easy and effective. Fortunately, there are a number of simple ways you can maintain your family’s immune health. Below are a few worth trying.
Establish an easy-to-follow routine
You know the scene all too well: Your kids get off the bus or out of the car after a long day at school, bound right into the house, drop their backpacks wherever, and head straight for the snack drawer. This may seem harmless, but by now we all know the importance of washing our hands before eating, especially after a full day of playground and classroom fun. So what can you do? Establish a routine! Make it a family rule that whenever you and the kids get home, everyone immediately washes their hands and puts their backpacks or work bags (which can contain traces of harmful bacteria) in one spot, like the garage or a specified cubby. It might take some time for this habit to stick, but starting at the beginning of the school year can go a long way in helping you create a year-long (and hopefully lifelong) routine.
Take a postbiotic
You read that right: Postbiotic. Evidence shows that postbiotics—non-living metabolites created through a fermentation process—can help maintain both immune health and digestive health, says Keri Gans, R.D., a registered dietitian in New York City. The one with the most research behind it is EpiCor postbiotics, a whole food fermentate that you can find in dietary supplements. EpiCor postbiotics have been shown, in 15 published trials, to support strong immune and digestive systems, along with nasal comfort. You can get postbiotics from fermented foods like sauerkraut, but let’s be real: that can be a hard sell for kids. Instead, you can go the supplement route, which ensures that your kids get the proper amount of postbiotics to secure the benefits proven by science. (For reference, that’s 500 mg for adults and 125 mg per every 40 pounds of weight for kids.) And best of all, supplements with EpiCor postbiotics, like Country Life Gut Connection® Kids Immune Balance™ and Healthy Origins EpiCor, are effective for both children and adults, so you can take them for your immunity, too! According to Gans, it can bring you peace of mind—and your health and your kids’ health will thank you for it.
Initiate post-dinner walks
“The more we move the body, the better the body seems to behave,” Gans explains, “and that’s as true for kids as it is for their parents.” One way to add more movement to your day is to go for family walks after dinner. Not only can it help regulate your circadian rhythm (meaning you’ll sleep better), but walks also aid with digestion. If walking isn’t your thing, you can try something else, like riding bikes, going hiking, or playing a sport together. And if after dinner is too chaotic, try after school or before a meal.
Go grocery shopping together
One of the best ways to keep your immune system in check is to eat plenty of fruits and vegetables, says Gans. “Fruits and veggies are packed with antioxidants, and those help our body fight against free radicals,” she notes. “They offer us some level of protection.” If you’re reading that and thinking, “my kids will never do that,” try getting them involved in the meal-making process, starting with the grocery store. Have them tag along with you and pick out the ingredients you’ll need—they can even bag avocados, bananas, or apples themselves. Then, continue at home. “When kids join you in meal prep, they tend to get more excited about eating the foods you’re serving,” says Gans. Double win!
