HOW TO HELP YOUR COLLEGE STUDENT STAY HEALTHY THIS FALL (AND WINTER)!

Every fall, I get the same calls from worried parents: “My kid just started college, and they’re already down for the count — mono, flu, covid, terrible colds… what can we do?”

The transition to college is exciting — new friends, new routines, and a newfound sense of independence. But between late-night study sessions (or parties), questionable food choices, disrupted sleep schedules, and the stress of adapting to a whole new environment, it’s no wonder many students find themselves with a run-down immune system.

Here are a few simple tools and habits that can help your student build resilience and sail through the season feeling their best. This is a time for them to learn to take good care of themselves --while knowing we’ve got their back.

1. Keep a Steady Rhythm

The immune system loves routine. Encourage your student to:

• Stick to regular day/night patterns.

• Prioritize meals with protein + healthy fat + fiber at each sitting (this stabilizes mood, blood sugar, and stress response).

• Drink plenty of water—electrolytes may be especially helpful if they’ve moved to a drier climate.

The Big One: Sleep. This is probably the biggest challenge in the college transition. It’s not just fewer hours — it’s erratic schedules. The immune system thrives on consistent sleep with a reasonable bedtime.

• Best case: 11 p.m.–7 a.m. beats 2 a.m.–10 a.m. for immunity, even though both are 8 hours.

• Aim for: 8–10 hours most nights. Yes, even at 19 years old!

• Bonus points: Dark room, no screens before bed, and a consistent wake-up time.

2. Upgrade Nutrition

College cafeterias and late-night food runs aren’t exactly the best environment for a healthy gut and immune system. While the occasional greasy pizza is fine, too much of it can drive inflammation and weaken immune defenses. I often remind college students that getting enough veggies and fruit isn’t as hard as it seems—it just takes a bit of planning.

Encourage your student to:

• Include vegetables at least twice a day (there’s always a salad bar).

• Keep healthy snacks (nuts, fruit, protein bars) in their room.

• Use the dorm fridge for storing a bag of carrots, celery, peppers, fruit, and nut butter. An apple and peanut butter can take you far!

• Hydrate between drinks, and if they do choose alcohol, stick to cleaner choices (like clear spirits with soda water).

• Consider supplements that support the liver in breaking down alcohol byproducts (like N-acetyl cysteine & B complex).

3. Keep Moving

This is a HUGE one! Regular movement is immune insurance. It improves circulation, helps immune cells patrol the body, and seriously boosts brain power (just 20 minutes of activity improves memory retention). When my kids are tired of studying or writing a paper and the clock is ticking… I tell them to stop everything and move for 20 minutes. Every single time, they come back with fresh focus and motivation.

Great options:

• Strength training, sports clubs, or group classes.

• Sauna (paired with a cold rinse or plunge) — one of the best immune “insurance policies.”

• Daily walks or bike rides between classes.

• Push-ups and handstands on the lawn or in the library (that was my favorite activity).

4. Smart Supplement Support

Habits are the foundation, but supplements can give the immune system a reliable boost. My favorites for prevention (work with a provider to find the right doses):

• Vitamin D — most students are deficient, especially in fall/winter.

• Vitamin A — supports mucosal barriers (the body’s first line of defense).

• Vitamin C — classic antioxidant and immune booster.

• Zinc — critical for immune cell function, especially in stressed/active students. Best used seasonally during fall and winter, not year-round.

• Mushroom blends (like MycoImmune) — shown to enhance immune resilience.

👉 I’ve seen many students go from catching every bug to barely getting sick when they consistently take this combo. Check out my favorite immune products here.

5. Stress Resilience & Recovery

College isn’t just physically demanding — it’s mentally and emotionally intense. Chronic stress suppresses immune function and leaves students more vulnerable to getting sick.

Encourage your student to:

• Practice NSDR (Non-Sleep Deep Rest): Even 10–20 minutes can reset the nervous system. (There are free NSDR guides on YouTube, or apps like Reveri or Insight Timer.)

• Move stress through the body: Dance, exercise, or yoga.

• Use breathwork or meditation apps: Great tools for on-the-go calm.

• Stay socially connected—laughter and friendship are immune boosters too.

6. Remember the Big Picture

College is a crash course in independence — including learning how to take good care of yourself. The goal isn’t perfection; it’s balance. Encourage your student to:

• Listen to their body.

• Rest when they’re run down.

• Make health-supportive choices most of the time.

Staying well isn’t about never getting sick; it’s about building resilience so they recover quickly and can fully enjoy these years.

If I can help you or your college student with immune health this year, please be in touch. Remember that you have all of my favorite immune boosting foods, herbs, and more at your finger-tips, available in my book set, (volume one in the chapter entitled, Building an Iron Immune System!)

In good health…

(as we all transition into this next season!)

Want more essential health wisdom and nourishing recipes? The Nourish Me Kitchen 2-volume book has got you covered. Explore functional-medicine foundations and 300 family-friendly, body-thriving recipes by Dr. Erika Siegel here.