Each new school year brings with it a resurgence of sniffles, sneezes and sore throats. As the school gates open, so do opportunities for viruses, particularly the common cold, to circulate among children and adults alike. But is it truly possible to prevent these back-to-school bugs?
The short answer is: not entirely. While it’s difficult to avoid every pathogen, you can significantly reduce the risk of illness by strengthening your immune system and making small but consistent lifestyle changes. From hand hygiene to nutritional support, there are a number of proven strategies that can keep your family well throughout the school year.
Note: Before considering any herbal remedies, we recommend speaking to a registered herbalist first. Book a consultation at Napiers to receive personalised guidance based on your individual health profile.
1. Prioritise Proper Hand Hygiene
Regular handwashing remains one of the most effective defences against viruses. Children often touch shared surfaces – desks, door handles, lunch tables – making hand-to-mouth transmission likely. Teaching your children (and reminding yourself) to wash hands with soap for at least 20 seconds, especially before eating and after using the toilet, is vital[1].
You can also use hand sanitisers when soap and water aren’t readily available. As an option for on-the-go hygiene, consider Napiers Hypochlorous Spray – a naturally powerful antibacterial and antimicrobial mist.
It is both alcohol- and fragrance-free, making it suitable for even the most sensitive skin. It works well as a revitalising sanitising spray for hands throughout the day. Simply spritz onto the skin when needed.
Schools are generally good at encouraging hygiene, but reinforcing it at home helps create habits that stick.
For more natural hygiene ideas, read our blog on how to combat classroom germs.
2. Support the Immune System Through Diet
What we eat plays a key role in how well our bodies respond to potential infections. A well-balanced diet rich in whole foods, fruits, vegetables, and lean protein helps fuel your body's defences. Incorporate foods high in vitamin C (such as citrus fruits, red peppers and broccoli) and zinc (like pumpkin seeds and lentils). For more information on how to eat a balanced diet, visit the NHS Eat Well guide.
Don’t overlook gut health – around 70-80% of your immune cells reside in the gut[2]. A thriving community of beneficial bacteria can help regulate immune responses, reduce inflammation, and improve your body’s ability to fight off infections. Encourage probiotic-rich foods such as natural yoghurt, kefir, sauerkraut, kimchi, and other fermented vegetables. Prebiotic foods like garlic, onions, leeks, and bananas feed beneficial bacteria and help them flourish.
Encourage children to stay hydrated, as water supports natural detoxification and helps maintain mucous membranes – one of the body’s first lines of defence against pathogens.
For more immune-supporting nutrition tips, see our blog on how to boosting immunity for the school year ahead.
3. Consider Herbal and Nutritional Supplements
Back-to-school season often brings a spike in bugs, making it a good time to support your child's – and your own – immune system. Natural supplements are a popular way to help build resilience during this transition. Always consult a qualified practitioner before introducing supplements to children or yourself.
Some herbs that have traditionally be used to support immunity include:
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Echinacea – often used at the first signs of colds to help stimulate the body’s defences.
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Elderberry – rich in antioxidants and vitamin C, traditionally taken to help shorten the duration of colds.
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Chamomile – gentle and calming, but also supports gut health and inflammation regulation.
One popular herbal supplement for children is the Napiers Wild Elderberry Elixir, a concentrated blend of elderberry, bramble, and rosehip syrup that provides a naturally rich source of vitamin C. Enhanced with sustainably harvested herbs and spices, each 5ml serving contains 100mg of vitamin C, which contributes to the normal function of the immune system, along with 13,000mg of elderberries per 150ml bottle.
This herbal family food supplement is alcohol-free, gluten-free, soya-free, dairy-free, and wheat-free, making it suitable for a wide range of dietary needs. Flavoured with a carefully chosen mix of Japanese knotweed, inula, orange, ginger, liquorice, nigella, and cinnamon, it supports immune health while offering a naturally pleasant taste. It's easy to mix with water or juice, making it an ideal choice for both children and adults during the back-to-school season.
For more natural immune support, Napiers offers a range of herbal supplements for children, made with natural ingredients that may help maintain wellbeing. Always check product descriptions and cautions for age suitability and dosage. For official guidance on children’s supplement safety, you can also visit the NHS website to learn more.
4. Maintain A Good Sleep Cycle
Sleep is often overlooked, but it’s one of the most effective ways to boost immunity.
According to the NHS, children need the following amount of sleep each night[3]:
New-born babies 0 to 4 months old – 8 to 18 hours (including naps)
Babies 4 to 12 months old - 12 to 16 hours (including naps)
Toddlers 1 to 2 years old - 11 to 14 hours (including naps)
Children 3 to 5 years old - 10 to 13 hours (including naps)
Children 6 to 12 years old - 9 to 12 hours
Teenagers 13 to 18 years old - 8 to 10 hours
Consistent routines, early wind-downs, low lighting, and screen-free evenings can all help set the stage for quality rest.
To further support restful sleep, try incorporating Napiers Sleep Spray into your bedtime routine.
This gentle, essential oil blend contains:
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English lavender – known to reduce anxiety and promote calm
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Marjoram – traditionally used to support deep, uninterrupted sleep
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Frankincense – helps alleviate stress and encourage relaxation
Suitable for adults and children aged 6 months and older, this spray can be misted on pillows or a muslin cloth to ease your family into a peaceful night’s rest.
5. Encourage Outdoor Play and Exercise
Fresh air and physical activity are simple yet powerful ways to support overall health. Regular exercise helps boost circulation and support lung health, which are both key to a strong immune system. Even short bursts of daily exercise can positively influence immune response and overall wellbeing.
Encourage outdoor play whenever the weather allows. Natural daylight not only lifts mood but also helps regulate melatonin production, supporting better sleep patterns in both children and adults.
You may not be able to avoid every virus going around, but by incorporating these wellness habits, you can put your family in a better position to stay well this school year. And if those sniffles still sneak in, focus on recovery with rest, nutrition and support from natural remedies where appropriate.
FAQs
What are the best natural ways to prevent back-to-school bugs?
Natural ways include eating a balanced diet, maintaining hand hygiene, ensuring adequate sleep, using herbal remedies, and getting regular outdoor activity.
Is it normal for kids to get sick often during school terms?
Yes, especially during the first few years of school. Exposure to new germs helps build the immune system, though preventative steps can reduce severity and frequency.
What’s better for immune health: food or supplements?
A balanced diet should always be the foundation of good health, but supplements can help fill nutritional gaps – especially during seasonal transitions or periods of higher stress (like back-to-school). Think of supplements as support, not a substitute for whole foods.
How can I tell if my child isn’t getting enough sleep?
Look for signs like irritability, difficulty waking in the morning, lack of focus, or frequent illnesses.
References
- NHS. How To Wash Your Hands. Available at: NHS.
- Wiertsema S.P., van Bergenhenegouwen, J., Garssen, J. and Knippels L.M.J. (2021) "The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies", Nutrients, 13(3), pp. 886. doi: https://doi.org/10.3390/nu13030886.
- NHS. Sleep. Available at: NHS.
