Back-to-school means backpacks, lunchboxes, and…germs. Lots of germs. Every parent in the Capital Region knows that the return to daycare and school often comes with more colds, coughs, and sick days for kids and the parents caring for them alike. While we can’t protect our kids (or ourselves) from every bug out there, we can support our immune systems to stay strong.

As a family doctor in Albany, New York, I help parents and kids get through sick season with fewer trips to urgent care and more focus on prevention. Here are some practical, evidence-based, and lifestyle-rooted ways to help your family stay healthy this fall:

🥦 1. Use food as medicine

A colorful plate is a healthy plate. Fruits and vegetables are packed with vitamins, minerals, and antioxidants that keep our immune cells ready to fight. Think: citrus fruits for vitamin C, leafy greens for iron and folate, and berries for antioxidants. Even adding one more veggie to dinner or swapping chips for an apple in a lunchbox can make a difference.

💧 2. Never underestimate the power of a cute water bottle

It’s easy for kids (and adults!) to forget to drink water during a busy school or work day. But hydration plays a huge role in keeping our immune defenses strong. Water helps our cells function properly and supports the natural barriers, like mucus membranes of our nostrils and mouths, that keep germs out. Encourage your child to bring a refillable water bottle to school, and model the habit by keeping one handy yourself.

😴 3. Protect the bedtime routine at all costs

Sleep is the body’s time to restore and repair. Without enough of it, our immune systems struggle to keep up. School-aged kids generally need 9-12 hours of sleep a night, and adults function best with 7-9. Setting consistent bedtime routines and focusing on good sleep hygiene (like turning off screens an hour before bed and winding down with a story or quiet activity) can set the stage for the rest we all need.

🧼 4. Make handwashing your superpower

It sounds simple, but one of the simplest (and most effective) ways to prevent illness is still plain old handwashing. Soap, warm water, and 20 seconds of scrubbing are more effective than most fancy supplements. Make it fun for kids by choosing a favorite song to sing while they wash – “Happy Birthday” or the ABCs do the trick!

🏃‍♀️ 5. Keep Moving

Regular physical activity boosts immune function and reduces stress hormones that can make us more vulnerable to illness. It doesn’t have to be complicated – a family walk after dinner, a game of tag in the yard, or a weekend hike in the Adirondacks or another great spot around Albany all count. The goal is to move a little every day.

✨ And Dr. Monthie’s Bonus Tip: Vaccines Matter

A healthy lifestyle is important, but vaccines remain one of the most effective tools we have for preventing illness. Staying up to date on your family’s recommended vaccines – including the annual flu shot – adds an extra layer of protection during germ season.

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The Bottom Line

Back-to-school germs are inevitable, but simple daily habits can help your family stay well and bounce back faster when illness does strike. Focus on the basics: nourishing food, good sleep, hydration, handwashing, and movement.

If you’re looking for personalized primary care in Albany, NY, you don’t have to settle for rushed 15-minute visits. At Heirloom Family Medicine, I offer direct primary care in the Capital Region, a modern healthcare model where families get more time, more access, and peace of mind that their doctor knows their individual story.

👉 Ready for care that feels compassionate, accessible, and rooted in trust? Book a free Meet & Greet today.