Simple Ways for Families to Boost Immunity and Stay Healthy This Fall
As the seasons change, so do our routines. Crisp mornings, cozy sweaters, and busy school days often come with an increase in sniffles, coughs, and colds.
For moms, keeping everyone healthy during the fall and winter months can feel like a full-time job. The good news is, with a few simple habits, you can help to support your family’s immunity and hopefully keep everyone feeling their best.
These habits and routines are also helpful for those moments when you do have a sick kiddo, or when you are sick yourself, to help support a quick recovery.
Here are some practical fall health tips to give your family’s immune system a boost this season.
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Fuel up with immune-supporting foods.
What goes on the table can make a big difference in how well our bodies fight off germs.
Colorful fruits and veggies: Think vitamin C–rich oranges, bell peppers, and berries.
Protein sources: Chicken, beans, eggs, and nuts help build and repair cells.
Gut-friendly foods: Yogurt, kefir, or sauerkraut help support healthy digestion and immunity.
Prioritize sleep.
Between after-school activities, homework, and weekend events, it’s easy for kids (and moms) to miss out on the sleep their bodies need. But rest is one of the MOST powerful tools for building a strong immune system.
Aim for consistency: Try to stick to regular bedtimes, even on weekends.
Create a calming routine: Dim lights, limit screens, and swap in a bedtime story or gentle music.
Model good habits: Kids notice when parents makes sleep a priority, too.
Getting significant rest when you feel an illness coming on, can be a way to help squash or shorten the illness.
Get outside - even when it's cold.
Fresh air and movement are powerful immune boosters. Even a short walk after school can help kids release energy, get a dose of vitamin D, and strengthen their immune systems.
Bundle up and head outside: try a nature walk, leaf collecting, or an after-dinner stroll.
Encourage outdoor play: scooter or bike rides, a game of backyard soccer, or a trip to the playground are all fun options.
Stay hydrated.
It’s easy to forget water when the weather gets colder, but hydration is just as important in fall and winter as it is in summer.
Water bottles: keep water bottles handy for kids (and yourself!). These Owala water bottles are our favorites for kids and adults.
Other options: warm drinks like herbal teas (my kids love mint tea), warm lemon water, or electrolyte drinks are other options that support hydration. (Use code NOTES for 10% off our favorite electrolyte drink.)
Teach good hygiene habits.
The basics go a long way in keeping germs at bay!
Hand washing: before meals and after kids come home from being out of the house.
Cover: teach kids to cover coughs and sneezes with their elbows.
Clean: sanitize high-touch surfaces regularly.
Support stress-relief.
Stress doesn’t just affect our mood—it impacts immunity, too. For moms and kids alike, building in time to slow down and relieve stress is important.
Family time: family game nights, movie nights, reading together or just having some screen-free time can be a great way for kids and adults to de-stress.
Schedule it: build time into your weekly calendar for quiet family activities, and time for you, too.
Consider supplements.
While food should always come first, sometimes a little extra support is helpful, especially in the fall and winter months.
To support immunity: vitamin D, probiotics, or a children’s multivitamin may be beneficial—always check with your pediatrician first.
Our family favorites:
We love this Beekeeper's Naturals Propolis Spray. I swear by it, actually, for keeping my own immunity strong, and helping to lessen the duration of colds, coughs and other illnesses. You can use it everyday, preventatively, and use more if you do get sick. It's all-natural and has a sweet taste. I really love this product. They have a kid's bottle and a regular bottle (we use the adult for everyone). Stock up now!
Llama Naturals Kids Multivitamin. We love these gummies. They have no added sugar, and taste great. If you feel like your kids aren't getting as many fruits/veggies as you'd like, this is a great way to fill some nutritional gaps. They also have vitamin D, a probiotic for kids, and adult multivitamins. (These links are for Amazon, but you can also use code 'NOTES" on the Llama Naturals website for 20% off!)
AG1 Next Gen Foundational Nutrition Supplement. This, along with my beloved propolis spray, are my ride-or-dies for immune support. I never miss a day. (You can check out my ambassador offer if you'd like to give it a try!)
Final Thoughts
Staying healthy as a family during the fall and winter can be challenging. By focusing on small, everyday habits like sleep, nutrition, and time outdoors, you’re helping to strengthen your family’s immune system naturally.
It’s not about doing it perfectly—it’s about consistency and balance.
What are your go-to's for supporting immunity in your family, I would love to know! Please share in the comments below.
For more, check out how to stock a healthy pantry and time-saving tips for moms this fall.
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