Back-to-School Immune Boosting Tips for the Whole Family
- Medicap Pharmacy
- Aug 19
- 4 min read
Summer break is coming to end and that means the new school year is just around the corner. With school starting up soon, it’s important we review ways to keep us safe from germs. Below are some tips on how we can boost our immune system when it comes to being exposed to environments with millions of types of germs.
As always, our pharmacists are here to help you find just the right products and give more recommendations to stay healthy all year long.
Class is starting, let’s start learning!
Handwashing
Many diseases and conditions are spread by not washing hands with soap and clean, running water
Handwashing with soap is one of the best ways to stay healthy!
Helps prevent the spread of respiratory and diarrheal infections.
Germs can spread from person to person or from surfaces when you:
Touch your eyes, nose, and mouth with unwashed hands.
Prepare or eat food and drinks with unwashed hands.
Touch surfaces or objects that have germs on them.
Blow your nose, cough, or sneeze into hands and then touch other people's hands or common objects.
Washing your hands is simple and easy, and it’s one of the most effective ways to not spread of germs!
If soap and water are not available, use hand sanitizer liquid or wipes with at least 60% alcohol to help clean your hands.
Diet/Exercise/Sleep
Healthy lifestyle behaviors are the building blocks of lifelong well-being for children and adults. Healthy eating, exercising and sleep patterns are important for growth and development and prevention of unwanted health conditions. Diet, exercise and sleep all help boost immunity, growth, mental and physical health.
Diet
Eating plenty of fruits and vegetables, lean protein, whole grains, and fat–free or low–fat milk and milk products. Eating well also means limiting saturated fats, salt, and added sugars.
Including daily multivitamins into daily diet is important too (children and adults!)
Rethink daily drinking habits. We want to make sure we are avoiding sugary drinks. Here are a few healthy options to boost the immune system:
Water (add fruit slices for added natural flavor)
100% Juice (ex: fresh squeezed orange juice – great source of vitamin C!)
Home-made smoothies
Milk
Exercise
Immediate Benefits of Single Exercise Episodes
Improves sleep quality
Reduces feelings of anxiety
Reduces blood pressure
Long Term Benefits of Regular Exercise
Brain and Heart Health
Healthy Weight
Bone Strength
Overall Benefits
Improves attention and memory
Reduce risk of depression
Builds strong muscle and endurance
Helps maintain normal blood sugar levels
Reduces risk of several chronic diseases
Helps regulate body weight and reduce body fat
Recommendations
Age 3-5 years old
Physical activity everyday
Age 6-17 years old
• 60 minutes or more of moderate to vigorous activity daily
• 3 days of the week should include: Vigorous activity such as running or
soccer, activity that strengthens muscles and activity that strengthens bones.
Age 18-65 years old
• At least 150 minutes a week of moderate intensity
• At least 2 days a week of activities that strengthen muscles
• Additional activities to improve balance for those over the age of 65
Sleep
Many health benefits of sleep exist, a few of many are:
Get sick less often
Reduce stress and improve mood
Lower risk of chronic conditions (heart disease, high blood pressure, type 2 diabetes, etc.)
Improve attention and memory
o Improving sleep habits are helpful for us to get a good night’s sleep. Here are some tips to better sleep patterns:
Going to bed and getting up at the same time everyday
Keeping bedroom quiet, relaxing and at a cool temperature
Turning off electronics 30 minutes before bedtime
Avoiding large meals and alcohol before bedtime
Avoiding caffeine in the afternoon or evening
Exercising regularly and maintaining a healthy diet
Vitamins/Minerals/Probiotics
Vitamins and minerals are critical for healthy development, disease prevention, and well-being.
These are things that we must get from our diet or a supplement due to our body not producing them.
All vitamins help our immune system function, without it our bodies wouldn’t be able to function.
Skin Management
Keep skin clean by using soap and clean running water.
Moisturize with a good ointment or cream to protect skin barrier from cracking and drying.
Use protective sunscreen when going outside.
Stress Management
Everyone experiences stress. Feeling stress is normal, but when it starts becoming consistent, it can start affecting our body and its immune response.
Stress can cause changes in appetite, energy, desires, and interests. It can also impact health conditions and cause physical reactions like headaches.
Healthy ways that we can cope with stress without hurting our immune system are:
Taking breaks from news and social media
Take deep breaths, stretch, or meditate
Do some relaxing activities you enjoy (walking, cooking, baking, etc)
Connect with others
Get enough sleep and stay physically active
Have fruits and vegetables, lean protein, whole grains, and low-fat or no-fat dairy. Limit foods with unhealthy fats, salt, and added sugars.
Vaccines
Immunization is one of the best things you can do to help protect your family and yourself from serious illnesses. It is important to stay up to date on vaccine recommendations, ask your doctor or pharmacist for more information.
Schedules:
Birth – 6 years old
Children 7-18 years old
Adults 19 years old and older
Citations
1. Centers for Disease Control and Prevention. Physical Activity Guidelines for Americans. Updated 2020. Accessed July 31, 2025. https://www.cdc.gov/physical-activity-basics/guidelines/index.html
2. Centers for Disease Control and Prevention. Enhancing Immunity Through Healthy Weight and Growth. Updated 2021. Accessed July 31, 2025. https://www.cdc.gov/healthy-weightgrowth/about/enhancing-immunity.html
3. Centers for Disease Control and Prevention. Health Benefits of Physical Activity for Adults. Updated 2023. Accessed July 31, 2025. https://www.cdc.gov/physical-activity-basics/healthbenefits/adults.html
4. Centers for Disease Control and Prevention. Health Benefits of Physical Activity for Children.
Updated 2023. Accessed July 31, 2025. https://www.cdc.gov/physical-activity-basics/healthbenefits/children.html
5. Centers for Disease Control and Prevention. About Sleep. Updated 2023. Accessed July 31, 2025. https://www.cdc.gov/sleep/about/index.html#cdc_behavioral_basics_quick-getting-enoughsleep
6. Centers for Disease Control and Prevention. Vaccine Basics. Updated 2023. Accessed July 31, 2025. https://www.cdc.gov/vaccines/basics/index.html
7. Centers for Disease Control and Prevention. Vaccine Schedules for Children. Updated 2023. Accessed July 31, 2025. https://www.cdc.gov/vaccines-children/schedules/index.html
8. Centers for Disease Control and Prevention. Rethink Your Drink. Updated 2023. Accessed July 31, 2025. https://www.cdc.gov/healthy-weight-growth/rethink-your-drink/index.html
9. Centers for Disease Control and Prevention. Healthcare Germs on the Body: Skin. Updated 2022. Accessed July 31, 2025. https://www.cdc.gov/project-firstline/media/pdfs/healthcare-germs-bodyskin-508.pdf
10. Centers for Disease Control and Prevention. Clean Hands Save Lives. Updated 2023. Accessed July 31, 2025. https://www.cdc.gov/clean-hands/about/index.html
11. Centers for Disease Control and Prevention. Mental Health: Living with Mental Illness. Updated 2023. Accessed July 31, 2025. https://www.cdc.gov/mental-health/living-with/
12. ChatGPT: Information Reformatting
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