Back-to-School Wellness in Hillsboro, OR: Naturopathic Tips for a Healthy Start

When the school year begins in Hillsboro, many families find themselves navigating a mix of excitement and stress. Along with new routines, busier schedules, and after-school activities comes something less welcome: an increased exposure to germs. At Ancora Wellness, Dr. Katie Bennett, ND, works with families to build practical, naturopathic strategies to keep kids resilient during this transition. By focusing on nutrition, simple lifestyle practices, and immune-supportive habits, you can help your children stay healthier—and keep those school-day sniffles from taking over your home.

Building Immunity from the Inside Out

Food is one of the most powerful tools for keeping kids strong through the school year. Dr. Bennett emphasizes “eating the rainbow,” meaning meals and snacks filled with colorful fruits and vegetables. Citrus fruits like oranges and grapefruits provide vitamin C, which is known to strengthen immune cells (Farmer Joe’s, Sanford Health, Times of India). Bright orange sweet potatoes and carrots are full of beta-carotene, a nutrient that the body converts into vitamin A to support healthy tissues and immune function (Contemporary Pediatrics, Integrity Urgent Care, Times of India). Deep green vegetables like spinach and broccoli round out that protective mix with additional antioxidants and fiber.

Adding berries, nuts, and seeds into lunches or after-school snacks can provide another layer of immune defense, thanks to their high levels of vitamin E and protective compounds (NC State Extension, Integrity Urgent Care, Brown Health, CHOC Children’s). Probiotic-rich foods like yogurt, kefir, and sauerkraut are also excellent choices. Because so much of our immune system is connected to gut health, supporting the microbiome with good bacteria is a naturopathic staple (Evergreen Naturopathic, Farmer Joe’s, Jill Dumas, ND). Paired with quality protein sources—such as eggs, beans, or lean meats—these whole foods give children the building blocks they need for growth, repair, and defense against illness (Farmer Joe’s, Sanford Health, Brown Health). You can also mix up a batch of Fire Cider to help support immune health!

Gentle Naturopathic Support

While a nutrient-rich diet is the foundation, Dr. Bennett often reminds families that small lifestyle choices make a big difference, too. Consistent hydration is one of the easiest habits to support overall wellness, and encouraging children to carry a water bottle can help them stay on track (Evergreen Natural Medicine). Garlic, an everyday kitchen ingredient, offers natural antimicrobial properties and can be added to soups, sauces, and roasted vegetables (Evergreen Natural Medicine). And when it comes to immune health, rest matters just as much as food. Establishing regular sleep routines and calming bedtime rituals—like reading or a warm bath—can give children’s bodies the chance to repair and recharge overnight (Evergreen Naturopathic, Nature’s Remedies, Parents.com, Business Insider).

For some families, targeted supplements may also be helpful. Vitamin C can shorten the length of an illness when taken at the right time (Nature’s Remedies), while carefully chosen herbal blends with ingredients such as elderberry or echinacea can provide an added layer of support during peak cold and flu season (Nature’s Remedies). Dr. Bennett works with families to determine what’s safe, effective, and appropriate for their unique needs.

Back-to-School Hygiene Habits That Stick

Of course, supporting the immune system isn’t only about what goes into the body—it’s also about what we keep out. Handwashing remains one of the simplest, most effective tools for preventing illness. Teaching children to wash their hands thoroughly with soap and water for about 20 seconds before meals, after using the restroom, and when they get home from school is one of the most powerful habits they can learn (Evergreen Natural Medicine, Nature’s Remedies, News.com.au). For those moments when soap and water aren’t available, a small bottle of hand sanitizer tucked into a backpack can come in handy.

At home, creating a weekly rhythm of wiping down high-touch surfaces—like doorknobs, light switches, and shared electronics—can reduce the spread of germs that inevitably come through the door (Nature’s Remedies). When families pair these basic hygiene practices with immune-supportive nutrition and sleep, they often see fewer sick days and a smoother school year overall.

Partnering with Dr. Katie Bennett at Ancora Wellness

Back-to-school season doesn’t have to mean endless colds or missed days. With the right support, families can set their children up for resilience. At Ancora Wellness in Hillsboro, Dr. Katie Bennett combines naturopathic expertise with a practical, family-centered approach. She helps parents create personalized plans that fit seamlessly into daily life—whether that means guidance on immune-boosting foods, recommendations for high-quality supplements, or strategies to help kids take ownership of their own healthy habits.

If you’re looking for a partner in supporting your family’s wellness this school year, Dr. Bennett is here to help. Together, you can build a plan that not only addresses immunity but also strengthens your family’s overall foundation for health and balance. Reach out today.