A Healthy Start to the School Year: Habits for a Strong Immune System

August 29, 2023

Even though Covid-19 is over, living a healthy lifestyle is still essential, especially when the school year is just starting. A healthy lifestyle can prevent you from contracting diseases since you will be in a more populated environment. However, building a strong immune system goes beyond washing hands. You must follow an appropriate sleep routine, exercise, and a healthy meal plan.

Common Illnesses that Spread in School

Here are some common illnesses that tend to spread in school environments:

  • Flu (Influenza): Respiratory virus causing fever, cough, and body aches.
  • Colds: Colds can be caused by different viruses, leading to a runny nose, sneezing, and coughing.
  • Strep throat: Bacterial infection causes sore throat, fever, and swollen tonsils.
  • Stomach viruses: These are infections that cause nausea, vomiting, and diarrhea.
  • Hand-foot-and-mouth disease: Viral infection causing fever, blisters in the mouth, and rash on hands/feet.

Methods to Boost Your Immune System and Avoid Illness

Here are some methods to boost your immune system and promote your overall lifestyle. 


Inadequate or poor-quality sleep can weaken the immune system and increase infection susceptibility. Chronic sleep deprivation has been associated with higher rates of illnesses like colds and flu. To make the most of the immune-boosting benefits of sleep, aim for 8-12 hours of sleep per night. Also, establish a consistent sleep routine, and create a sleep-conducive environment.


Exercise is a powerful method to boost your immune system and help prevent illnesses. It increases blood flow, helping immune cells travel more efficiently throughout the body. This allows immune cells to detect and respond to infections more effectively.


Nutrition plays a crucial role in boosting the immune system and helping to avoid illnesses. A well-balanced and nutrient-rich diet provides the necessary vitamins, minerals, and antioxidants that support immune function. High-fiber foods like whole grains, fruits, and vegetables enhance gut health.

Stress Management

When you're stressed, your body releases stress hormones like cortisol, which, in excessive amounts, can suppress immune function. Effective stress management techniques include mindfulness, meditation, yoga, deep breathing exercises, progressive muscle relaxation, and engaging in hobbies or activities that bring joy.

Getting Health & Wellness Guidance at Urgent Care

Whether seeking advice on general health concerns or specific wellness recommendations, urgent care offers various services to address various needs. From diagnosing minor illnesses to providing preventive care information, they are equipped to guide individuals on their journey to maintaining optimal well-being. Beyond addressing immediate concerns, urgent care providers often take the time to educate patients about proper health practices. This includes immunization schedules, diet, exercise recommendations, and strategies for managing stress. 

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