As the back-to-school season begins, parents often brace themselves for the inevitable: colds, flu, and the stress that accompanies the seasonal transition.
But what if illness wasn’t inevitable? While common tips like hand washing and healthy eating are crucial (and obvious!), let’s explore some lesser-known, holistic strategies for preventing sickness you might not have heard before.
Most families expect to get sick during the back-to-school season, but this belief can sometimes contribute to illness.
The nocebo effect, the psychological counterpart to the placebo effect, demonstrates that our negative expectations can influence our health.
Research shows that psychological stress—and especially negative expectations about illness—can raise cortisol, increase inflammation and weaken immune responses.
Action Step: Consider shifting your perspective around back-to-school season! Instead of viewing it as a time of inevitable stress, sickness, and chaos, shift your focus to how you actually want to feel. Here are a few simple practices that can help:
· EFT Tapping: EFT stands for “Emotional Freedom Technique”. This gentle technique involves tapping on specific acupressure points to help release stress and reset your mindset. There are plenty of free videos on YouTube to help you get started! Just search for terms like “EFT immunity” or “EFT stress”, and you’ll be sure to find some great short videos walking you through the process. The best part is that once you get it down, it’s a quick and effective way to calm your nerves when things feel chaotic.
· Mindfulness Breaks: Take brief mindful moments throughout your day to stay present. Whether it’s focusing on your breath or savoring a quiet moment, these small practices can help ease stress and support your immune health. Bonus points if you can step outside or take a quick 5-minute walk to reset!
Social media, while convenient, often amplifies stress with a constant stream of negative news and comparisons. This increase in stress hormones, particularly cortisol, can weaken the immune system.
Studies, such as those published in Cyberpsychology, Behavior, and Social Networking, have found that excessive social media use is linked to higher levels of anxiety and immune suppression.
Action Step: Try setting boundaries around your social media use during the back-to-school season. Not just for your kids — but for you, too! Designate specific times to check in, and use the extra time to engage in activities that bring joy, reduce stress, and support your emotional well-being.
It’s easy to only practice gratitude when our lives are going well, but deciding to practice gratitude daily — no matter what’s going on in our lives — is one of the most underrated health hacks.
Regular gratitude practices can lower stress hormones like cortisol and increase levels of immunoglobulins, which support your immune system. Research published in The Journal of Personality and Social Psychology found that individuals who practiced gratitude had stronger immune health and were less susceptible to illness.
Action Step: Start each day by reflecting on what you’re grateful for, especially the chance to share this special season with your children. Whether it’s a small moment, like enjoying a peaceful breakfast together, or a larger milestone, cultivating gratitude can help shift your emotional state and, in turn, support your immune health.
As the back-to-school season coincides with shorter daylight hours and more time spent indoors, your family may not be getting enough Vitamin D, a critical nutrient for immune function.
Studies, such as one published in The Journal of Investigative Medicine, show that adequate Vitamin D levels significantly reduce the risk of respiratory infections by enhancing the pathogen-fighting effects of immune cells like monocytes and macrophages.
However, it’s not just about Vitamin D alone. Vitamin K2 plays an important role in directing calcium to where it’s needed most in your body, supporting both bone and cardiovascular health, and helping Vitamin D work more effectively.
This is why BioOne Sciences’ Vitamin D3 5000 + K2 is a worthwhile investment if you tend to get sick this time of year!
Either way, immunity isn’t just about the physical — it’s deeply connected to emotional and mental well-being. By shifting your mindset, embracing stress-reducing habits, and cultivating gratitude for the present moment, you can build a more resilient immune system all year long.
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