Why Some Kids Sail Through Sick Season—and Others Don’t

Every parent recognizes the pattern. Summer’s loose schedules and outdoor freedom give way to September routines—and suddenly, the sniffles begin. As children head back into classrooms and playgrounds, they’re exposed to a concentrated mix of viruses, bacteria, and seasonal illnesses. For many families, fall marks the unofficial start of sick season.

Yet while some kids seem to catch everything that goes around, others move through the school year with barely a cough. That difference may look like luck, but health experts say it rarely is. More often, it comes down to how children eat, sleep, and build immune defenses over time—habits shaped largely at home.

Recent research from 2024 reinforces what many parents have long suspected: seasonal illness patterns follow predictable spikes during back-to-school months, and respiratory disease continues to affect some communities more heavily than others. Data shows higher rates of respiratory illness and hospitalization among Black and brown children, highlighting broader issues related to access, environment, and health equity. At the same time, children with strong immune systems tend to share common protective factors—and parents play a central role in creating them.

What Kids With Strong Immune Systems Have in Common

Parents and pediatric experts agree that immune health isn’t built overnight. Children with resilient immune systems typically benefit from consistent routines, supportive environments, and preventive care.

Here’s what many of these families are doing right.

They Get a Healthy Start Early On

For Keisha Veneta, a mother of six children ranging from nine to twenty-two, immune health began in infancy. Based in Douglasville, Georgia, Veneta credits breastfeeding all six of her children as one reason they’ve rarely gotten sick.

“Giving my children the best start was important,” she says. “I knew that breastfeeding my children for as long as I could was beneficial.”

Dr. Adrea Theodore, MD, a pediatrician, mother, and author in Durham, North Carolina, explains why early support matters. A newborn’s immune system is still developing, which makes infants more vulnerable to infection.

“Breast milk contains antibodies from the mother that help protect the child while their own immune system matures,” Dr. Theodore says.

That said, experts emphasize that breastfeeding isn’t the only path to immune health. Families who couldn’t or chose not to breastfeed can still support their child’s immune system in other meaningful ways.

Laura Iu, R.D., a registered dietitian in New York City, points to gut health as one important factor. “Much of the immune system lives in the gut,” she explains. “A healthy gut helps keep a child’s immune system strong.”

She recommends incorporating probiotic-rich foods—such as yogurt, kefir, miso soup, or pickled vegetables—when appropriate and tolerated.

They Focus on Prevention, Not Perfection

Many parents have carried lessons from the COVID-19 pandemic into everyday life. Preventive habits remain one of the simplest ways to reduce illness.

Handwashing continues to be one of the most effective tools for limiting the spread of viruses, especially among school-age children.

“Making sure kids wash their hands and practice good bathroom hygiene can significantly reduce the spread of infection,” says Dr. Theodore.

Veneta also incorporates natural remedies into her family’s seasonal routines. When sniffles become common, she turns to combinations that include ingredients like black seed oil, turmeric, honey, garlic, and other traditional wellness supports.

While approaches vary, experts agree that consistency matters more than any single method.

They Stay Up to Date on Vaccinations

Vaccination remains a cornerstone of childhood immune protection.

Dr. Cindy Bauer, MD, division chief and medical director for Allergy and Immunology at Phoenix Children’s, emphasizes that young children are especially vulnerable to serious illness.

“Vaccinations are particularly important in infants and young children because their immune systems are still developing,” she says. “Without vaccination, many infections could cause serious illness or even death.”

Following pediatric guidelines helps ensure children have protection during their most vulnerable years.

They Eat to Support Immunity

Nutrition plays a critical role in immune health, but it’s often overlooked in the rush of daily life.

Dr. Bauer notes that many children with strong immune systems eat a wide range of foods, especially fruits and vegetables. While food is the best source of nutrients, some families choose to use multivitamins when needed.

She cautions that parents should always consult their pediatrician before introducing supplements.

Iu encourages parents to make healthy choices easy. “Keep washed, cut fruit at eye level in the fridge so kids can grab it themselves,” she suggests. “Involve kids in choosing what they eat—because they’re more likely to try foods they helped select.”

She also reminds parents to take the long view. “Eating perfectly doesn’t exist. It’s more important to look at what a child eats overall rather than focusing on one meal or snack.”

They Protect Sleep Like It Matters—Because It Does

Sleep is just as important to immunity as nutrition.

“During sleep, the body releases growth hormones, builds new cells, and produces proteins that fight infection,” says Iu. “Regular bedtimes are one of the simplest ways to support immune health.”

Dr. Theodore recommends limiting screen time, especially in the evening. “Reducing screens before bed helps improve both the quality and quantity of sleep kids get,” she says.

They Live in Health-Supportive Environments

Environmental factors also influence immune health.

“Children with strong immune systems often live in environments with good air quality, diverse microbial exposure, and low levels of toxic stress,” explains Dr. Bauer.

While not all families can control environmental conditions—especially those affected by environmental injustice—parents can take steps at home. Reducing exposure to secondhand smoke, improving indoor air quality, and limiting household pollutants can all support immune function.

They Get Exposure to the Right Kind of Dirt

As counterintuitive as it sounds, some exposure to microbes is beneficial.

“In overly sterile environments, the immune system may not develop as effectively,” Dr. Bauer explains. “Research suggests that early exposure to pets and everyday microbes can strengthen the immune system and may even reduce the risk of allergies.”

In other words, kids don’t need to live in bubbles to be healthy.

They Grow Up in Safe, Nurturing Homes

Chronic stress can weaken immune defenses. While parents can’t eliminate all stress from their child’s life, they can help buffer it.

“Children may experience anxiety related to school or social pressures, which can show up as physical symptoms,” says Dr. Theodore. “Parents should regularly check in with their children and help them work through worries when they arise.”

Feeling safe, supported, and heard plays a quiet but powerful role in long-term health.

When to Consider Extra Immune Support

For many children, immune support means consistent routines: good sleep, balanced nutrition, vaccinations, hygiene, and stress management. For others, additional care may be necessary.

Dr. Carla Garcia Carreno, director of infection prevention and control at Children’s Medical Center Plano in Texas, advises parents to reach out to a pediatrician if illness patterns seem unusual.

“Parents should seek support if they notice frequent or severe infections, or symptoms that don’t improve as expected,” she says. Family history can also be an important factor.

Red flags to watch for include:

• Frequent or severe infections

• Recurrent fevers or ongoing fatigue

• Illnesses that return repeatedly

• Underlying medical conditions

• Signs of serious infection, such as difficulty breathing, persistent high fever, unusual rash, lethargy, confusion, or refusal to eat or drink

The Bottom Line

Kids with strong immune systems aren’t avoiding germs—they’re prepared to handle them. Through consistent routines, supportive environments, and preventive care, parents play a powerful role in helping their children stay healthy through every season.

Sick days may still happen—but building immune resilience can help them happen less often, and pass more easily when they do.