This video, titled "Back To School Immune Boosters," by Dr. Deb Ford, explains how to build a strong immune system for your family as kids go back to school. Dr. Ford emphasizes the importance of basic habits like sleep, good nutrition, and hydration, which she calls the "foundation" of immune health. She also discusses the role of gut health, specific supplements like Vitamin D and C, and managing stress to boost immunity. The video provides practical tips for parents, like packing healthy lunchboxes and encouraging outdoor play.
Key Takeaways
1
The basics of immune health, including sleep, nutrition, and hydration, are crucial before considering supplements.
2
Adequate sleep is vital for immune function; a lack of sleep can significantly reduce the effectiveness of natural killer cells.
3
Eating whole, colorful foods like those rich in Vitamin C, A, and zinc, along with sufficient protein, fuels a strong immune system, while excessive sugar can suppress it.
4
Staying hydrated keeps mucous membranes moist, trapping viruses and acting as a first line of defense against germs.
5
Excess screen time, processed food, and over-scheduling can weaken immunity by disrupting sleep, causing inflammation, and raising cortisol levels.
6
Maintaining gut health, where 70% of the immune system resides, is crucial and can be supported by probiotics (fermented foods or supplements) and prebiotics (fibers).
7
Targeted supplements like Vitamin D, Vitamin C, zinc, and elderberry can make a big difference in immune support.
8
Stress management practices like deep breathing, gratitude, prayer, laughter, and play help lower cortisol and strengthen immunity.
9
Simple daily hacks like regular handwashing with soap and water, getting fresh air, and having family meal times contribute to overall immune resilience.
10
Building immunity is a journey of consistent, small steps and progress, not perfection, leading to long-term resilience and overall well-being.
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0:00
Good morning and hello friends. Welcome
0:02
back to today's nutrition. I'm Dr. Deb
0:06
Ford, dietician and doctor of clinical
0:08
nutrition. And today I'm kicking off a
0:12
timely show here in September. Back to
0:14
school immunity boosters. You know, when
0:18
September hits, I say it's like a second
0:21
new year cuz everything changes. Titan
0:23
schedules, routines are reset, and let's
0:26
be honest, the germs start flying. It's
0:30
cooty season packed with classrooms.
0:33
Sports getting kids run down while
0:35
exposure is increased. Between
0:38
classrooms, sports, offices, changing
0:41
seasons, our immune systems are suddenly
0:44
challenged. And this year, I want you
0:48
and your family to be armed and ready,
0:51
not with fear, but with resilience. I'm
0:54
going to talk about the basics, the
0:56
foundation of immune health. the basics
0:59
I wrote about in my book, Get Out of
1:02
Hormone Hell: Sleep, Nutrition,
1:04
Hydration, and some of those sneaky
1:07
daily habits that either can help or
1:10
hurt. Because before you think about
1:13
supplements or fancy immune tonics, the
1:16
truth is, like with any illness or
1:19
complaint, if the basics aren't in
1:21
place, your defenses are only halfbuilt.
1:25
So, grab a notebook, maybe even your
1:27
kids, and let's dive in.
1:30
Number one, sleep. The most overlooked
1:33
immune booster. Start with what we
1:36
really take for granted. It's free
1:38
medicine because it really is. When you
1:41
skimp on sleep, you don't just feel
1:43
groggy, your immune system totally slows
1:46
down. Research shows that when adults
1:49
cut their sleep from 8 hours to maybe 5
1:52
or 6, the activity of the natural killer
1:55
cells, that immune system frontline
1:58
soldiers that works for everything from
2:00
colds to cancer can drop by nearly 70%.
2:05
That's like sending your army into
2:07
battle with no weapons. Kids are even
2:11
more vulnerable because they need
2:12
between 8 and 12 hours of sleep,
2:15
depending on their age. and most aren't
2:17
getting it. So, think about it. One late
2:20
night video game session or homework
2:23
marathon can mean weeks of runny noses.
2:27
It's not just about avoiding colds.
2:30
Let's think practical. Keeping a
2:33
consistent bedtime, even on weekends.
2:36
Dimming the lights an hour before bed,
2:38
that tells the brain that the day is
2:41
ending. Shut off devices. Those glowing
2:44
blue screens trick the brain into
2:46
thinking it's still daylight. And for
2:49
kids, just like with us, calming rituals
2:53
are very helpful. Warm baths, maybe a
2:56
magnesiumrich bedtime snack, maybe
2:59
banana with almond butter, maybe a cup
3:01
of bedtime tea. They all are good. Maybe
3:05
even reading a little bit together.
3:07
Adults, this goes for us, too. The
3:09
immune system doesn't care how important
3:12
that late night movie binge is. Next
3:14
thing, nutrition fueling everyday
3:17
defense. You probably heard the phrase,
3:20
you are what you eat. Your immune system
3:23
is built on the very nutrients you
3:26
provide. And if that's all ultrarocessed
3:30
snacks, cakes, cookies, pop, it's going
3:34
to be sluggish, confused, and cranky.
3:37
And here's the big one, sugar. Just 75
3:41
gram of sugar. And that's what you get
3:42
in about a 20 oz soda pop. That can
3:45
suppress your white blood cells ability
3:48
to engulf bacteria for up to 5 hours.
3:51
That means a bowl of cereal at
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breakfast, a cookie or two at lunch,
3:56
sweet treat after school, or ice cream
3:58
after dinner. that can basically put the
4:01
immune system on hiatus and allow the
4:04
germs to begin multiplying and
4:06
spreading.
4:08
Instead, let's focus on whole colorful
4:11
foods that act like a rainbow shield.
4:14
Vitamin C foods, citrus, strawberries,
4:17
bell peppers, kiwi. Vitamin A foods,
4:20
carrots, pumpkin, spinach, kale, that
4:22
strengthens the immune mucous membranes,
4:26
that barrier in your nose and throat.
4:29
and lungs that actually block viruses at
4:32
the door. And then zinc foods, pumpkin
4:34
seeds, oysters, beans, lentils. Zinc
4:37
helps the white blood cells function
4:39
properly and has been shown to actually
4:41
shorten the duration of colds. And of
4:44
course, protein essential at every meal.
4:46
Protein builds the antibodies that tag
4:49
and destroy viruses. Eggs, poultry,
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beans, fish, not optional, essential.
4:56
Let's talk about the lunchbox. Instead
4:58
of chips and cookies, maybe apple slices
5:02
with almond butter, veggie sticks and
5:04
hummus, or maybe cocoa June or Greek
5:08
yogurt with berries, they're tasty,
5:10
satisfying, and they give the immune
5:12
cells the fuel they need. And yes, until
5:16
school lunches improve, I would be
5:19
packing. Yeah, takes a couple more
5:22
minutes, but how many days does sickness
5:25
take? It's worth it. Next thing,
5:28
hydration. It's kind of like your first
5:30
line of defense. That's the one that
5:32
often gets overlooked. Hydration doesn't
5:35
just keep you from getting thirsty. It
5:38
keeps the mucous membranes moist. And
5:41
moist mucous membranes are sticky enough
5:44
to trap viruses before they can get in.
5:47
And dry airways, on the other hand,
5:49
they're like welcome mats for germs. If
5:52
you heat with wood or if your house is
5:55
really dry, better get some moisture in
5:57
the house fast until you can get a
6:00
humidifier. And here's some tricks for
6:03
kids to get them to drink more. Maybe
6:05
give them a really cool, fun water
6:07
bottle that they get to choose. Add
6:09
lemon or cucumber or berries to flavor
6:12
it. Skip the sports drinks and the soda
6:15
pop. They're loaded with junk. There are
6:19
some daily habits that can weaken
6:22
immunity. So sometimes it's not about
6:24
what we do, but it's about what we don't
6:26
do. And so big thing anymore is excess
6:31
screen time. We've already talked about
6:33
sleep, but it is worth repeating. Blue
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lights from devices just reres havoc
6:41
with melatonin production leading to
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restless nights. Another thing,
6:46
processed food overload.
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Chips, processed cereals, fast foods
6:53
with bad fats create chronic
6:56
inflammation and that leaves your immune
6:58
system distracted and overworked.
7:01
Another one, overcheduling. Stress is an
7:05
immune killer. If every hour of your
7:09
child's day is planned with practices
7:12
and lessons and clubs, their cortisol is
7:15
going to skyrocket, especially if they
7:18
are high achievers. High cortisol
7:22
literally means suppressed immunity. I
7:24
know most kids tend to be overscheduled
7:26
these days and parents, too. They're
7:29
running them every night to something.
7:32
We live in a culture that prizes being
7:35
busy over being healthy. But your immune
7:38
system doesn't care about your to-do
7:41
list. It cares about balance. I keep
7:43
thinking back to Achioli, Italy. The way
7:46
they live. It's balance, fun, and work,
7:51
sleep, and activity all balanced.
7:55
Okay. So, you know, the takeaway is
7:59
immunity isn't built in a pill bottle or
8:02
a doctor's office waiting room. It's
8:04
built at home every single day with
8:07
simple, consistent habits. And the best
8:09
part, these changes don't just help you
8:12
avoid colds and flu. They're going to
8:14
improve the mood, quality of life,
8:17
focus, school performance, and family
8:20
harmony. I've seen kids grades improve
8:24
just from getting better sleep and
8:26
nutrition.
8:28
Doing less and no tutoring is required.
8:31
Doing less means getting more. Take care
8:34
of yourself. Take care of your family.
8:36
And remember, health isn't complicated.
8:38
It's just really consistent good habits.
8:41
Now, we're going to talk about some of
8:42
those extra tools to layer in
8:45
protection, supplements, gut health, and
8:48
practical lifestyle hacks that give your
8:51
family a real immune advantage. Think of
8:54
all this as building a strong house. You
8:57
get the foundation set. Those are the
9:00
walls, the windows, and then the locks
9:02
that keep the bad guys out.
9:05
Starting with gut health. Okay. May
9:08
surprise you that we're going to start
9:10
there, but 70% or more of your immune
9:15
system resides in your gut. Yep. The
9:18
health of your digestive tract is
9:21
everything when it comes to whether you
9:24
catch a bug that is just out there or
9:28
whether you sail through the flu season
9:30
unscathed. Your gut lining is like a
9:34
border wall with helpful bacteria acting
9:37
as gatekeepers.
9:39
They're going to decide what gets in and
9:41
what gets thrown out. When your gut
9:43
bacteria is balanced, they train the
9:46
immune system to respond appropriately.
9:49
When they're out of balance, immune
9:51
system can either overreact or
9:54
underreact. So, what helps? Probiotics.
9:58
Foods first. I love yogurt. Kefir,
10:01
sauerkraut, kimchi, miso. I personally
10:04
really love the shop's cocoa june
10:06
yogurt. It's got three ingredients:
10:08
coconut, probiotics, and tapioca to
10:11
thicken. No sweetness required. Another
10:15
thing, even a spoonful of fermented
10:17
veggies every day can add millions of
10:20
beneficial microbes.
10:22
For families that won't touch fermented
10:24
foods, I get it. Maybe Bubby's pickles
10:27
or sauerkraut. isn't everybody's jam,
10:30
but you can get a good probiotic
10:33
supplement that'll fill in the gaps.
10:35
Look for one with multiple strains. Make
10:38
sure it's age appropriate. If you're
10:39
giving it to kids, metagenics, kids
10:42
chewable is a favorite. Then you pair
10:44
that with prebiotics. Good fibers in
10:47
food that feed the bacteria. Bananas,
10:51
garlic, onions, asparagus, and beans are
10:53
good examples. Again, I love psyllium as
10:57
a great booster. And that's P S Y L L I
11:01
M. Now, let's talk about targeted
11:04
supplements, nutrients that can make a
11:06
big difference. Vitamin D, the sunshine
11:10
vitamin, is absolutely critical for
11:13
immune function. Vitamin D tells those
11:16
tea cells, your immune detectives, to
11:19
identify and attack invaders. Vitamin D
11:22
is linked with less infections. For most
11:25
people, supplementation in winter is not
11:28
only smart, it is critical. Another
11:31
thing, vitamin C. Everybody knows about
11:33
vitamin C. But here's the key.
11:36
Consistency matters more than mega doses
11:38
when you're already sick. A steady diet
11:40
intake of citrus, of berries, and
11:43
peppers keeps those white blood cells
11:45
primed and ready. A supplement can be
11:48
helpful if your diet is lacking, but
11:50
don't wait till you're sick. Another
11:52
one, zinc. We all know about zinc after
11:55
CO. Zinc is like the foreman of your
11:57
immune construction crew. Without it,
12:00
workers don't show up. Studies show zinc
12:04
lozenes can actually shorten a cold if
12:06
taken at the very first sign of
12:08
symptoms. It works as an antiviral on
12:11
the cell wall. So for daily support,
12:14
foods like pumpkin seeds, beans,
12:17
seafood, excellent. And then we like
12:19
elderberry. That little purple berry
12:20
that's been used for centuries. Now
12:23
modern research confirms it. Elderberry
12:26
has antiviral properties that reduce
12:28
both the severity and duration of colds
12:31
and flu. We have it in pills and gummies
12:34
and liquid. And even better, we have it
12:36
combined with vitamin D. Of course,
12:38
there's also a stragalus.
12:41
and my two all-time favorite go-tos when
12:44
emergency action is required, golden
12:47
seal and colloidal silver. Now, let's
12:50
step away from the kitchen for a minute
12:53
because immunity isn't just physical and
12:58
maybe more important, emotions. When
13:01
kids are stressed, new school, new
13:04
teachers, social pressure, all sorts of
13:08
things, cortisol levels rise. And high
13:11
cortisol suppresses the immune system.
13:14
The body goes into emergency mode and
13:16
just wants to survive until tomorrow.
13:20
We've got no long-term processes being
13:23
supported. Digestion goes down, hormones
13:26
go wacky, immune systems suffer, they
13:28
all suffer. And adults aren't immune
13:32
either. It's just the way the human body
13:35
works. So, here's the good news.
13:38
Resilience practices lower cortisol and
13:42
strengthen immunity. Simple, doable
13:44
things like
13:46
deep breathing. Just three slow breaths
13:50
before a meal. Hey, that's a good time
13:53
for a prayer, too. Another thing,
13:55
gratitude journaling. just one sentence
13:59
about what you're thankful for. Prayer,
14:03
meditation, quiet reflection anytime,
14:07
anywhere, but starting the day with it
14:11
is like a superpower.
14:14
And don't underestimate the power of
14:16
laughter and play. A good family game
14:19
night might be just as important as that
14:22
vitamin pill. or hey, kicking the ball
14:25
around after dinner.
14:27
Let's just round it out with some simple
14:30
everyday hacks you can start using
14:32
today. Another thing, hand washing,
14:36
not with toxic hand sanitizers every 5
14:39
minutes. Just plain soap and water. Hand
14:42
washing reduces transmission
14:45
dramatically without wrecking the skin's
14:47
microbiome. Over sanitizing on the other
14:50
hand can actually leave you more
14:52
vulnerable long term. Then there's just
14:55
fresh air and outdoor time. 20 minutes
14:58
can lower stress, improve vitamin D
15:01
levels, boost circulation. So
15:03
encouraging a little after school
15:05
playtime before homework begins.
15:08
Wonderful.
15:10
Balanced snacks. Stock your pantry with
15:13
immunefriendly graband-go options. Maybe
15:16
some trail mix. And I'm not talking the
15:18
M&M ones either. I'm talking pumpkin
15:20
seeds and walnuts. And maybe just a
15:23
sprinkle of dark chocolate. Maybe veggie
15:25
sticks with hummus. Cocoa June yogurt
15:28
parfets with fruit. How about a bowl of
15:31
apples on the counter? I feel like June
15:34
Cleaver. Okay, family meal time. Yeah,
15:37
eating together is an immune booster.
15:39
Research shows shared meals reduce
15:42
stress and improve nutrition in kids.
15:45
Plus, you have a built-in chance to
15:48
model healthy habits. So, wrapping it
15:51
up, tying it all together, building
15:53
immunity isn't about living in fear.
15:56
It's about building resilience so that
16:00
when germs come knocking, your body's
16:02
ready to say, "No thanks. We got this
16:05
covered." We talked about sleep, whole
16:07
food nutrition, hydration, eliminating
16:10
maybe some of those bad habits that
16:12
weaken immunity. We talked about gut
16:15
health. We talked about targeted
16:17
nutrients like D and C and zinc and
16:20
elderberry. And we talked about stress
16:22
management and some simple lifestyle
16:25
hacks. Together, these create an immune
16:29
system that doesn't just survive back to
16:32
school season, it thrives. And here's an
16:36
action step. Maybe just decide one thing
16:39
you're going to improve. Maybe it's
16:41
shutting down the screens a little bit
16:43
earlier. Maybe it's packing a great
16:46
lunchbox. Or maybe it's starting a
16:49
family hydration challenge. It's just
16:51
slow, steady steps that create long-term
16:54
resilience. Okay, another one for the
16:57
week. Maybe stock up the family immune
17:01
tool kit. That might be like adding a
17:04
probiotic to the morning routine. Maybe
17:08
it's having some pumpkin seeds for zinc
17:10
snacking. Or maybe it's starting a
17:13
family gratitude practice before
17:15
bedtime. Small steps add up to big
17:19
protection. Remember, there's no
17:22
perfection. The goal is progress and
17:26
consistency.
17:28
Just building a good life. This is Dr.
17:31
Deb Ford and you've been listening to
17:34
today's nutrition. Take care of
17:36
yourself. Take care of your family. Take
17:39
care of your loved ones. And let's make
17:41
this school year the healthiest one yet.
17:44
Okay.
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Back To School Immune Boosters
Deb Ford DCN RDN
4 views
Sep 21, 2025
17:46
When September hits, I always say it’s like a second “New Year.” Schedules tighten, routines reset, and — let’s be honest — the germs start flying. It is cootie season! packed classrooms, sports getting kids run down while exposure is increased. Between classrooms, sports teams, offices, and the changing seasons, our immune systems can be suddenly challenged. And this year, I want your family armed and ready — not with fear, but with resilience. I am going to talk about the basics, the foundations of immune health: the basics I wrote about in my book, get out of hormone hell. sleep, nutrition, hydration, and those sneaky daily habits that can either help or hurt. Because before you even think about supplements or fancy immune tonics, the truth is, like with any illness or complaint: if the basics aren’t in place, your defenses are only half-built. So grab a notebook, maybe even your kids, and let’s dive in.