Boost Your (and your kid’s) Immune System for Cold & Flu Season

As a mom, I know how easy it is to panic when your child spikes a fever.

It’s the middle of the night, you’re tired, and your mind immediately jumps to the worst-case scenario. I’ve been there too.

But here’s what I remind myself every time one of my kids gets sick: 

A fever means your child’s body is doing exactly what it was designed to do. 

A fever is the body's way of fighting off illness naturally.

You, and your kids, were born with an amazing immune system.

Your immune system is an incredible network of organs, white blood cells, proteins, and chemicals—all working together to protect you from harmful invaders.

When your body is threatened by bacteria, viruses, and other pathogens, your immune system is responsive. And it’s built to get you back to health, naturally.

Since your body is equipped to handle most illnesses, supporting your immune system more effectively is your best weapon against the bugs that go around. 

How does your immune system work?

Your immune system recognizes and responds to dangers like germs with specialized cells (like white blood cells) and protective proteins (like antibodies).

When a virus or bacteria enters your body, your immune cells spot it and send out an alert. This brings in more cells to attack and destroy the invader.

After the threat is gone, your immune system “remembers” it. That’s why you often don’t get the same illness twice. It’s also how vaccines are intended to help your body recognize and fight off future infections.

Supporting your immune system is pretty simple, but isn’t about quick fixes. 

The best way to support your immune system is to maintain your overall health. 

How to support your immune system every day.

Everyday choices make a big difference in how well your immune system functions. The goal isn’t to avoid every germ—it’s to strengthen your body’s ability to respond to germs.

Here’s what I recommend for families who want to build strong immune systems:

Eat colorful, nourishing foods.

Fill your plate with fresh fruits, vegetables, and immune-supporting foods like garlic, ginger, walnuts, and fermented foods.

Avoid excess sugar and processed snacks—they can suppress immune function.

Stay well-hydrated.

Water, herbal teas, coconut water, and bone broth help your body flush out toxins and transport nutrients to where they’re needed most.

Get enough sleep.

Your immune system recharges at night. 

During quality sleep, your body produces and balances key immune molecules. These molecules help control inflammation and fight infections.

Move your body—every day.

Moderate, daily exercise increases circulation and activates immune cells. Even a 20-minute walk can make a difference.

Soak up sunshine and supplement when needed.

Vitamin D, Vitamin C, probiotics, and fish oil are all helpful for immune support. Ask me or Dr. Nathan for recommendations specific to your family’s needs.

Manage your stress.

Chronic stress weakens your immune system. Deep breathing, quiet time, and setting limits around screen time help calm your body and your mind.

Get adjusted.

Chiropractic care helps your nervous system communicate clearly with the rest of your body. When your nervous system is less stressed, your immune system functions better too.

You really CAN trust your body’s natural defenses.

One of the hardest things for a parent is to see their kids get sick. Fevers can be especially scary, but remember: fevers have a purpose.

A fever helps the body fight off infection by raising the temperature to a point where viruses can’t survive. When we lower a fever unnecessarily, we can slow down the healing process.

A fever under 104°F is a healing fever for children over six months old.

Watch your child, not just the thermometer. 

Lethargy, signs of dehydration, or breathing difficulties are reasons to seek medical attention. 

But most of the time, your child’s body simply needs time, rest, and care.

Sick days in my house mean lots of snuggles, plenty of fluids, and extra sleep.

Chiropractic adjustments help my kids’ bodies function better as they recover, and I always make sure we’re taking our vitamins.

If you want a calming, practical resource for navigating illness:

I recommend If Your Kid Eats This Book, Everything Will Still Be Okay by Dr. Lara Zibners. As a mom, it’s been my 2 a.m. sanity saver more than once.

Support your immune system and create more peace of mind. 

When illnesses begin to spread, you and your kids will be prepared to fight them off. 

As a parent, you can make small decisions every week to keep your family healthy.

If you're feeling uncertain, you don’t have to make these decisions alone. We’re here to help you and your family stay strong through the cold and flu season.

When your nervous system is calm and balanced, your immune system works better. When you're well nourished and rested, you can weather the worst storms.

If you've got questions, book an appointment to see our chiropractors. 

We'll make sure you're on the right track for a healthy season and a healthy year.