Immunity for Children and Adults: How to Strengthen It Before the School Year Starts

Why is the Immune System Important?

The immune system is like the protective shield of our body – it defends us from harmful environmental factors, viruses, and bacteria. Strong immunity is especially important for children, whose bodies are still learning to face new infections, but equally for adults. Right before starting school or kindergarten, it's wise to pay extra attention to boosting immunity to prevent frequent illnesses in autumn and winter.

Outdoor Exercise and Cold Exposure

One of the strongest stimulators for immunity is regular exercise. Ideally, combine aerobic activities (brisk walking, cross-country skiing, cycling) with strength exercises (for example, bodyweight workouts, playing at the playground or at home).

• Exercise outdoors doubles the body’s resistance to infections.
• A daily walk works wonders – it clears the mind and brings fresh oxygen to the body.
• Cold exposure and sauna visits can be another step – but it’s advisable to consult a pediatrician or doctor first, especially if the child or adult has health limitations (e.g., cardiovascular diseases).

Diet, Supplements, and Hydration

A balanced diet is the essential building block of healthy immunity. It's important to include a wide variety of fresh fruits and vegetables, which provide vitamins, minerals, fiber, as well as quality proteins and healthy fats (e.g., olive oil, avocado, or fish).

• Diets should be varied, fresh, and low in ultra-processed foods, which can burden the body.
• Don't forget hydration – pure water should be the main drink every day.
• If a child or adult has a deficiency in certain nutrients, supplement support can be considered (especially vitamin C, B vitamins, vitamin D, zinc, or Omega-3 fatty acids). However, always consult a doctor or nutrition expert first.
• Beta-glucans are gaining popularity – these natural compounds may support the proper function of the immune system. It's beneficial to start taking them at the beginning of the summer holidays, before the school year starts.

The Importance of Sleep and Recovery

Quality, uninterrupted sleep is irreplaceable for the proper functioning of immunity – for both children and adults.

• A well-ventilated room and darkness promote deep sleep.
• It's recommended to avoid screens at least an hour before bedtime; instead, read a book or listen to soothing music.
• After an infection, it’s very important to allow full recovery – physical rest and relaxation should last roughly as long as the illness itself. Don’t push yourself and give your body time to heal.

Vaccination

Perhaps the greatest "invention" of medicine. Consider vaccination against the flu, RSV virus, booster shots for pertussis, or pneumococcal disease during times of increased respiratory illnesses. Ask your doctor which would be appropriate for you. 

Mental Well-being, Positive Thinking, and Stress Reduction

Well-being and good mood are strong allies of immunity. Choose activities that you and your children enjoy and that make you happy. Meet friends or family, go on a trip, or play a board game together.

• Reduce stressful situations: plan your time realistically and remember to take breaks and recharge.
• You can also try relaxation techniques: calming music for children, shared reading, simple breathing exercises; and for adults, meditation, yoga, or walking in the forest.
• A positive environment, family support, and open communication create mental stability that directly influences the body's defenses.

Remember, every small step toward better health matters. Choose how you’ll start today – whether with exercise, a nutritious meal, or simply a moment with your loved ones.