We all know the wave of bugs and unsettled health that often arrives each September, as children return to school. Mixing with friends and classmates again doesn't just affect the kids either. Those bugs tend to travel home too, moving through the wider family and into workplaces along the way.
We often write these off as inevitable "back-to-school bugs," but according to nutritionist Kim Plaza, there is a lot you can do to support your body's immunity now, in August, with a few simple changes at home.
Kim Plaza MSc, BSc (Hons), MBANT, rCNHC, Senior Nutritionist and Education Advisor at Bio-Kult, explains:
"The gut microbiome plays an important role in supporting our immune function, so looking after our gut health is one way we can help support the body as we head towards the back-to-school period. Taking a proactive approach, rather than waiting until the bugs are already circulating, can help support the body ahead of this change. Live bacteria are best taken consistently to support immune function, while many fibre-rich foods help nourish the beneficial microbes in our gut.
"Back to school also coincides with the seasonal shift towards autumn, when bugs and viruses resurface, different meals are introduced back into our diet, and we typically spend less time outdoors or in daylight. Starting to make small changes now can help adults and children ease back into healthier routines before September arrives, and then autumn."
Kim shares five simple ways the whole family can start supporting their immunity now.
1. Make fibre-rich swaps to lunchboxes, and to your own work snacks
"Many fibre-rich foods help nourish the beneficial microbes in our gut [1], so start thinking now about simple swaps you can make when preparing lunchboxes and snacks. Wholegrains, whole fruits, vegetable sticks, nuts and seeds can all help increase fibre intake, and don't have to mean lots of extra preparation.
"Refined carbohydrates may lead to rapid fluctuations in blood sugar levels, which may contribute to energy dips, increased hunger and cravings [2]. When routines get busy, it can be tempting to reach for more processed convenience foods, so having easy, fibre-rich snacks on hand can help keep energy levels steady for both adults and children."
2. Don't overlook the "nervous tummy," for children or parents
"A new school year can naturally bring nerves for children, while parents may also be dealing with the stress of changing routines, childcare and getting everyone out of the door on time. Digestive health is worth paying attention to during periods of stress or anxiety. The digestive system and brain communicate through what's known as the gut-brain axis, influencing not only gut health but also mood and how we cope with stress. If back-to-school nerves start to creep in, try taking a few slow, deep breaths to help activate the vagus nerve and encourage a sense of calm. This can be just as beneficial for children as it is for adults.
"Ongoing stress may dampen immune function, so building stress resilience isn't just about finding a moment of calm. It may also help support healthy immune regulation [3]."
3. Consider introducing live bacteria before September arrives
"You don't need to wait until the back-to-school bugs arrive to consider a live bacteria supplement. Taking live bacteria consistently may help support the gut microbiome and immune function, so introducing one now can be a proactive step before the change in season and routine [4].
"Bio-Kult Boosted contains 14 strains of live bacteria alongside vitamin B12, which contributes to the normal function of the immune system, making it an easy addition to a daily routine for adults and over-12s as September approaches. For younger children, there are age-appropriate options in the range too, such as Bio-Kult Infantis and Bio-Kult Everyday."
4. Start shifting the family routine now
"Maintaining regular mealtimes and consistent eating patterns may help support digestion and daily routines, so try not to wait until the night before school starts to get everyone back into their usual rhythm [5]. During the second half of August, ease back into your term-time routine by gradually bringing wake-up times, bedtimes and mealtimes forward. Regular physical activity and sufficient sleep are important for immune function too, and making these changes gradually can help make the return to routine feel less abrupt for both children and adults [6, 7]."
5. Add more colour to the family's plate before autumn
"Colourful fruits and vegetables provide polyphenols, antioxidant compounds that may help support gut health, while nutrients such as vitamin C contribute to the normal function of the immune system [8, 9].
"Make the most of seasonal fruits and vegetables, and aim for variety rather than relying on the same few options. Simple additions such as carrots, leeks, apples and pears can help increase the range of plant foods in the family's diet as we head towards autumn."
References
- Ayakdaş G, Ağagündüz D. Microbiota-accessible carbohydrates (MACs) as novel gut microbiome modulators in noncommunicable diseases. Heliyon 2023; 9: e19888.
- Lennerz B, Lennerz JK. Food Addiction, High Glycemic Index Carbohydrates and Obesity. Clin Chem 2017; 64: 64.
- Alotiby A. Immunology of Stress: A Review Article. J Clin Med 2024; 13. DOI:10.3390/JCM13216394.
- Mazziotta C, Tognon M, Martini F, Torreggiani E, Rotondo JC. Probiotics Mechanism of Action on Immune Cells and Beneficial Effects on Human Health. Cells 2023; 12: 184.
- Paoli A, Tinsley G, Bianco A, Moro T. The Influence of Meal Frequency and Timing on Health in Humans: The Role of Fasting. Nutrients 2019; 11: 719.
- Nieman DC, Wentz LM. The compelling link between physical activity and the body's defense system. J Sport Health Sci 2019; 8: 201-17.
- Besedovsky L, Lange T, Haack M. The sleep-immune crosstalk in health and disease. Physiol Rev 2019; 99: 1325-80.
- Wang X, Qi Y, Zheng H. Dietary Polyphenol, Gut Microbiota, and Health Benefits. Antioxidants 2022, Vol 11, Page 1212.
- Nutrition and Health Claims: EU Register of nutrition and health claims made on foods (v.3.6). EFSA. https://ec.europa.eu/food/safety/labelling_nutrition/claims/register/public/?event=search (accessed Oct 31, 2023).
