Back-to-School Season: Protecting Your Health in Cold & Flu Season
As September approaches, so does that familiar back-to-school energy - fresh notebooks, sharpened pencils, and the return of busy routines.
In my own home, this season feels big. Emma is heading into Grade 3, and I’m stepping into my new role working with students at her school. It’s a beautiful shift in rhythm for us, but it also means being around a lot more people, germs, and exposures.
For many of us, this time of year carries something else too: the dreaded cold and flu season. Kids go back to classrooms, we return to work and busier schedules, and suddenly, our homes can become revolving doors for coughs, sneezes, and viruses.
For those of us living with a chronic illness, this season can feel especially daunting. Our immune systems are already working overtime, and the idea of adding colds, flus, or other bugs into the mix can feel overwhelming.
I want to share some ways to support your health as we enter this season - not from a place of fear, but from empowerment.
Germ Theory vs. Terrain Theory: I Believe in Both
I often get asked what I believe about germs, viruses, and illness. My answer? Both germ theory and terrain theory have truth.
Germ theory reminds us that viruses and bacteria exist, and yes, they can spread from person to person.
Terrain theory reminds us that whether or not those germs take root in our bodies depends on the internal “terrain” - our immune system, nutrient status, stress load, gut health, and overall resilience.
So, yes, we should wash our hands, avoid sharing water bottles, and be mindful of exposures. But the deeper work lies in strengthening our terrain so we’re less susceptible in the first place, and more resilient if we do catch something.
Food: Building Your Immune Terrain
Your kitchen is your frontline defence. Focus on:
Colourful vegetables + fruits → Packed with vitamin C, antioxidants, and phytonutrients that help your immune system fight.
Protein at every meal → Your immune cells are built from amino acids - don’t skip it.
Broths + soups → Warming, easy to digest, and rich in minerals.
Garlic, onion, ginger, turmeric → Antimicrobial, anti-inflammatory, and immune-boosting.
Supplement Support
While food should always be the foundation, sometimes our bodies need a little extra help - especially during the chaos of back-to-school season.
A good quality multivitamin → Helps fill in nutrient gaps and gives your immune system steady support. Not all multis are created equal, so choose one that’s bioavailable and free of fillers. If you’re unsure, send me a DM or check out my Fullscript dispensary, where I’ve curated professional-grade options I trust.
Vitamin D3 + K2 → Supports immune balance, especially as the days get shorter.
Vitamin C + zinc → Critical for immune resilience and healing.
Probiotics → A healthy gut = a strong immune system.
Lifestyle Habits
Sleep: Non-negotiable. Your immune system regenerates at night.
Hydration: Keep your mucous membranes moist to defend against invaders.
Stress management: Breath-work, journaling, nature walks - stress weakens immunity.
Movement: Gentle exercise keeps lymph moving and immune cells circulating.
If You Do Get Sick
Even with the best prevention, sometimes illness still finds us. If it does:
Rest deeply. Don’t push through.
Nourish with soups, teas, and hydrating foods.
Use supplements like vitamin C, zinc, elderberry, or echinacea.
Support your nervous system with meditation, baths, and stillness.
Illness doesn’t mean you failed - it means your body is working.
Closing Thoughts
Back-to-school season doesn’t have to mean endless rounds of colds and flus. With a blend of practical prevention and deep nourishment, we can protect our terrain while still acknowledging that germs are real and present.
As someone who has lived through chronic illness, I know the fear this season can bring. But I also know the power of supporting your body daily—with food, supplements, and lifestyle practices that strengthen your resilience.
Here’s to a season of thriving, not just surviving.
LET’S WORK TOGETHER
I guide women living with fibromyalgia, chronic fatigue, autoimmune conditions, and other chronic illnesses to heal through nutrition, lifestyle & nervous system support.
If you’re ready to:
Sleep deeply and wake restored
Gain steady energy that lasts all day
Clear the brain fog and think sharply again
Soothe digestive issues and feel lighter in your body
Calm anxiety and lift depression naturally
Reduce fatigue and pain
Regulate your nervous system
Understand exactly what your body needs
Rebuild your energy and joy
…then you’re in the right place.
📅 Book your free discovery call here and let’s explore how we can get you there.
And for daily tips and inspiration, follow me on Instagram @TheNutritionistMama where I share everything from recipes to nervous system hacks to chronic illness mindset shifts.
With heart,
Alexis Tanner | The Nutritionist Mama
Holistic Nutritionist
Guiding women to heal chronic illness through nutrition, lifestyle & nervous system support.