Back-to-school season always brings a familiar soundtrack: coughs, sneezes, sniffles, and the occasional mystery rash. In my clinic, I can’t count how many times parents come in with sick kids (and often end up sick themselves). Nighttime coughs that seem to never end, sore throats that keep kids home, sinus infections, pneumonia, strep, and endless congestion. Add in missed school days, frantic childcare shuffles, and missed work for parents, and everyone is exhausted and frustrated.
And let’s not forget how holiday travel and family gatherings pile on even more exposure to germs.
So the big question: How can we actually prevent the endless cycle of snot, fevers, and antibiotics?
Start with the Basics: Hygiene with Sensitive Kids in Mind
- Handwashing still works. Soap and water, people. Skip the harsh alcohol-based sanitizers that can worsen dry, cracked, eczema-prone skin. Teach kids to sing a short song (or count to 20) while scrubbing.
- Coughs and sneezes? Aim for the elbow, not the hands. It cuts down germ spread and saves you from sticky sleeves full of tissues.
Simple, right? But let’s be honest, good hygiene only goes so far when the immune system itself is running on fumes. That’s where nutrition comes in.
Food: Your Child’s Daily Defense System
Every meal is an opportunity: either you’re feeding your child’s immune system or you’re feeding the germs. Processed, packaged foods (chips, crackers, fruit gummies, sodas, fast food) may be convenient, but here’s the problem:
- Sugar spikes and crashes starve your child’s cells, leaving their immune system sluggish and unable to fight off viruses.
- Artificial dyes, preservatives, and additives are inflammatory and can trigger eczema flares, hyperactivity, and gut imbalances.
- Empty calories don’t fuel the body’s repair systems, which is why kids often feel tired, cranky, and quick to catch whatever bug is floating around the classroom.
If your child has eczema or sensitive skin, this impact is even stronger. When the gut is disrupted by processed food, it drives inflammation inside (immune system) and outside (skin barrier).
What to Choose Instead: Gut-Friendly Foods for Immune Strength
Here’s where plant points come in. Plant points measure how many different plant-based foods (fruits, veggies, nuts, seeds, beans, herbs, spices) your family eats in a week. More variety = more fibers and antioxidants to feed the gut microbiome, which makes up 70% of the immune system.
Immune- and skin-supporting swaps to try:
- Fruits & veggies at every meal. Berries, citrus, peppers, broccoli, and leafy greens are packed with vitamin C, zinc, and antioxidants.
- Fiber-rich foods. Beans, lentils, and whole grains stabilize blood sugar and feed healthy gut bacteria.
- Healthy proteins. Wild salmon, pastured chicken, turkey, or lentils keep immune cells strong.
- Herbs & spices. Garlic, oregano, parsley, basil, rosemary—delicious flavor and natural antimicrobials.
- Fermented foods. Yogurt (dairy or coconut), sauerkraut, kimchi, or kefir to replenish healthy bacteria.
Even aiming for 30 different plant points a week can transform gut resilience and help your child recover faster from both eczema and common colds.
Here are some favorite recipes that add many plant points to your plates:
7- Plant Point Turkey Meatballs
Oatmeal Raisin Carrot Breakfast Muffins
Supplements: When Food Alone Isn’t Enough
Even with the best intentions, most kids (and parents!) fall short of getting all the nutrients they need from food alone. Between picky eating, busy schedules, and depleted soil quality, it’s not always realistic to hit every nutrient target through meals. This is where high-quality supplements come in to fill the gaps.
For eczema-prone or sensitive kids, supplements can be a game-changer because they support both immune resilience and skin repair from the inside out. Think of it as giving their bodies the building blocks to do their jobs properly.
Here are a few of my top go-to’s for back-to-school immune strength:
- Vitamin D3 + K2 – Crucial for immune regulation and skin barrier integrity (especially since most kids are low after summer fades).
- Vitamin C – Not just for colds; it also supports collagen production and reduces skin inflammation.
- Zinc – Essential for wound healing, calming flare-ups, and supporting the immune cells that patrol your child’s gut.
- Probiotics – A diverse gut microbiome = a calmer immune response. Think fewer flares and stronger defenses against classroom germs.
Supplements should never replace food, but when combined with a whole-foods diet, they work like an insurance policy for your child’s gut, skin, and immune system.
Want to give your kids a healthy head start this school year?
Discover my 7 simple tips to boost their immune system and keep them thriving.
Reality Check: Is This “Hard”?
Well, sure! It takes more planning than grabbing a Lunchable or swinging through the drive-thru. But if you think about it:
- So is coughing all night.
- So is another round of antibiotics.
- So is eczema flare season when the skin can’t catch a break.
Teaching your kids that food = medicine might be the most powerful back-to-school gift you give them. Every bite is a choice: fight the germs, or feed them.
TIP: Getting kids involved in the kitchen and letting them pick veggies at the store, stir soup, or pack their own “rainbow lunchbox” makes it way more fun (and less work for you) and naturally increases their desire to try and eat more fruits and vegetables.
Want more school snack and lunch ideas?
Get more tips and lunch ideas here!
This school year, build your child’s inner defenses through gut health, nutrient-dense food, and daily habits that actually strengthen their immune system and calm sensitive skin.
Because prevention isn’t boring… prevention is freedom. Freedom from endless tissues, from pharmacy runs, and from the revolving door of sick days.
