School is back in session, and whether you’re a parent or a teacher, the “Back-to-School Plague” is looming. That’s the casual name given to the bouts of coughs and colds that begin spreading when school starts. We may be exposed to new germs, but there are some simple ways to care for our wellbeing to stay strong and have a good defense against the back-to-school colds.

Exercise: Working out can help us fight of colds, with one study finding that staying active nearly halved the odds of catching cold viruses. Children benefit from at least 40 minutes of active playtime a day, and adults can also reap the cold-fighting benefits of an active lifestyle. There are easy ways for the entire family to stay active together:

  • Walk the dog together or go on family walks after dinner
  • Work together in the garden or yard
  • Make a game out of household chores
  • Have weekly sports nights

A reward for the whole family can be a soak in the spa after exercise. You’ll have the double benefits of soothing the muscles you just worked and spending more time together as a family.

Rest: According to the National Sleep Foundation, sleep may be the best prevention for colds and the flu. School children need 10 to 11 hours of sleep every night. It’s recommended that adults get at least 7 to 8 hours. Help make sure everyone in your house is getting plenty of sleep. A nightly soak in the hot tub is one of the easiest ways to help everyone fall asleep at bedtime (and sleep better throughout the night)! Wake up feeling stronger and well-rested to help prevent colds.

Diet: Immune-boosting foods not only help prevent cold and flu infections, they help ensure rapid recovery when they do recover. Foods that have been shown to boost the immune system include:

  • Yogurt
  • Salmon and Tuna
  • Flaxseeds and walnuts
  • Olive, canola, and walnut oil
  • Foods with vitamin C, including oranges and grapefruits, peppers, strawberries, tomatoes, and pineapples
  • Vitamin E rich foods including spinach, brussel sprouts and collards, almonds, sunflower seeds, broccoli and blueberries

Healthy lifestyle choices can keep you and your family strong and healthy this fall and all throughout the school year!