The back-to-school season brings new routines and increased exposure to germs and stress. According to Dr. Mercola, a board-certified family medicine osteopathic physician (DO) and multi-best-selling author, preparing your body naturally for this busy season sets the foundation for staying healthy and focused all year long.
- Strengthen Immunity Before Exposure Increases
Classrooms and workplaces naturally increase germ exposure, making immune support crucial. Dr. Mercola recommends focusing on immune-building foods several weeks before school starts rather than waiting until illness strikes.
Prioritize vitamin C sources like oranges, strawberries, and bell peppers to support white blood cell function. Include zinc-rich foods such as pumpkin seeds, grass-fed beef, and eggs to help immune cells communicate effectively. Wild-caught fish provide omega-3 fatty acids that reduce inflammation and support respiratory health.
Dr. Mercola also suggests adding fermented foods like yogurt daily to support gut health, where much of your immune system resides.
- Fuel Brains for Better Focus
Mental performance depends heavily on stable blood sugar and brain-nourishing nutrients. Dr. Mercola recommends starting each day with protein and healthy fats to support sustained concentration and memory.
Quality breakfast options include eggs with avocado, Greek yogurt with nuts and berries, or smoothies made with protein powder and coconut oil. These combinations provide steady energy without the crashes that come from sugary cereals or pastries.
For brain health specifically, Dr. Mercola highlights foods rich in omega-3s, B vitamins, and antioxidants. Blueberries, walnuts, dark leafy greens, and wild salmon all support cognitive function and memory formation.
- Establish Sleep Routines Early
Quality sleep becomes even more critical during the school season when mental demands increase. Dr. Mercola advises establishing consistent sleep schedules at least two weeks before school starts to help your body adjust gradually.
Create calming bedtime routines that signal it’s time to wind down:
- Dim lights 1-2 hours before bedtime
- Avoid screens in bedrooms
- Keep sleeping areas cool and dark
- Consider herbal teas like chamomile for natural relaxation
Children and teens need 9-11 hours of sleep, while adults require 7-8 hours for optimal immune function and mental clarity.
- Pack Nutritious Lunches and Snacks
School and work cafeterias often rely on processed foods that can cause energy crashes and weaken immunity. Dr. Mercola suggests preparing nutrient-dense options that travel well and provide sustained energy.
Healthy lunch components include lean proteins, colorful vegetables, healthy fats, and complex carbohydrates. Think sliced turkey with hummus and vegetables, hard-boiled eggs with fruit, or homemade trail mix with nuts and seeds.
Avoid packaged snacks high in sugar and artificial ingredients, which can impair immune function and concentration.
- Manage Stress Naturally
Back-to-school stress affects both kids and adults. Dr. Mercola explains that chronic stress weakens immunity and disrupts sleep, creating a cycle that makes you more susceptible to illness and burnout.
Simple stress-reduction practices can make a significant difference. Deep breathing exercises, short walks, and spending time outdoors all help lower stress hormones. For families, establishing regular mealtimes and maintaining some flexibility in schedules can reduce daily pressure.
Dr. Mercola also recommends adaptogenic herbs like ashwagandha for adults dealing with increased responsibilities during this busy season.
- Maintain Movement and Fresh Air
Physical activity supports both immune function and mental health, but Dr. Mercola emphasizes that movement doesn’t need to be intense to be beneficial. Regular walks, bike rides, or playground time provide exercise while offering fresh air and sunlight exposure.
Indoor air quality often decreases when people spend more time in closed environments. Dr. Mercola suggests taking advantage of good weather to get outside daily, even if just for 15-20 minutes.
- Support Digestive Health During Schedule Changes
New routines can disrupt digestion, which impacts both immunity and mood. Dr. Mercola recommends maintaining regular mealtimes when possible and including fiber-rich foods to support healthy digestion.
Probiotic foods become especially important during times of change and stress. Consider adding a small serving of fermented vegetables or cultured dairy to daily meals to maintain gut balance.
- Stay Hydrated with Quality Water
Proper hydration supports concentration, energy levels, and immune function. Dr. Mercola suggests sending children to school with stainless steel water bottles filled with filtered water.
Adding a pinch of unrefined sea salt to water can help with cellular hydration, especially for active children or adults dealing with increased stress.
Create Healthy Habits That Stick
Dr. Mercola reminds us that the most effective wellness strategies are those that become natural parts of daily life. Start with one or two changes rather than overwhelming yourself or your family with complete routine overhauls.
Focus on consistent sleep times and include one immune-supporting food with each meal. As these habits become automatic, you can gradually add other wellness practices.
The back-to-school season doesn’t have to mean constant colds, fatigue, or stress. By supporting your body’s natural defenses and maintaining healthy routines, you can navigate this busy time with greater energy, focus, and resilience.
