When we think about supporting the immune system, we often think about vitamin C, supplements, healthy foods, or trying to avoid every germ that comes our way.
But there’s a really important part of our immune system that doesn’t always get the attention it deserves: The nervous system.
The nervous system and immune system are constantly communicating with one another. How our body experiences and responds to stress can influence sleep, digestion, inflammation, recovery, and overall health.
This doesn't mean stress automatically makes you sick. And it certainly doesn't mean you should feel guilty when your family gets sick either.
Instead, it’s about looking at the whole picture and asking:
Are we giving our bodies the foundation they need to respond, adapt, and recover?
Your Body Is Always Taking in Information
Your nervous system is constantly monitoring what is happening inside and outside of your body.
Is there danger?
Are you safe?
Do you have enough energy?
Do you need to rest?
Is it time to eat, move, play, or recover?
Your immune system is also constantly working behind the scenes, helping the body respond to challenges and maintain balance.
These systems don't work independently. They communicate through a complex network involving the brain, hormones, immune cells, and other systems throughout the body.
This is one reason why supporting nervous system regulation and function is a very important part of supporting overall wellness.
And this can look different depending on the season of life you're in.
For Kids: Build the Foundation
Children are constantly growing, learning, moving, and adapting. Their bodies need plenty of support along the way.
Prioritize sleep
Children need more sleep than adults, and sleep is an important time for the body to rest and recover.
A consistent bedtime routine can help:
Dim the lights in the evening
Reduce stimulating activities before bed
Avoid screens before bedtime
Keep bedtime predictable
Create a calm sleep environment
Give your child time to wind down
Don't underestimate the power of a good bedtime routine.
Let them move
Kids don't need a complicated exercise program.
They need opportunities to run, jump, climb, play, explore, and be kids.
Get outside when you can. Go for a walk. Play in the yard. Ride bikes. Dance in the kitchen.
Movement doesn't have to look like exercise to benefit the body. Movement, for all ages, helps reduce stress and tension and supports proper flow, especially for the nervous system and lymphatic system.
Give them downtime
Kids have busy schedules, too!
School, sports, activities, screens, social demands, and constantly changing environments can add up.
Build in time for:
Unstructured play
Reading
Quiet time
Time outside
Cuddles and connection
Downtime/not planning every moment
Boredom! (this sparks creativity!)
Remember: Rest isn't wasted time. It's part of health and essential for our nervous system.
For Parents: You Can't Pour From an Empty Cup
Parents, moms especially, are often the ones making sure everyone else is eating, sleeping, getting to appointments, and taking care of themselves.
But your nervous system needs support, too!
Don't consistently run on empty
It can be tempting to skip meals, stay up too late, or push through because there is always something else to do.
Whenever possible, prioritize the basics:
Eat. Hydrate. Sleep. Move. Breathe. Rest.
You don't need a perfect wellness routine.
Sometimes supporting yourself looks like eating breakfast before everyone else wakes up. Taking a 10-minute walk. Going to bed instead of finishing one more task. Asking for help. Keep in mind: this season may not be the time for the perfect home or to have everything “just right.” It’s to be a family and support your children as they grow, learn, and develop.
Create small moments of regulation
This doesn’t mean you have to have an hour-long meditation practice or complete peace at home to feel regulated.
Instead try:
A few slow breaths
Stepping outside for fresh air
Taking a short walk
Stretching or slow, intentional movements
Time in the sunshine
Prayer or quiet reflection
Putting your phone away for a few minutes
Asking someone to take the kids while you rest
Small moments count!
During Pregnancy: Support the Changing Body
Pregnancy is a season of tremendous physical and physiological change.
Your body is supporting not only you, but also the growth and development of your baby.
That makes the foundations of health especially important.
Nourish consistently
Pregnancy isn't the time to strive for perfection.
Focus on regular meals and a variety of nutrient-dense foods that provide protein, healthy fats, carbohydrates, vitamins, minerals, and fiber.
Work with your OB, midwife, or other qualified healthcare provider regarding your individual nutritional needs and prenatal supplementation.
Make room for rest
Growing a baby is work.
Your energy needs can change throughout pregnancy, and what worked for you before pregnancy may not be what your body needs now.
Listen to your body.
Rest when you can. Adjust your activity as needed. Give yourself permission to slow down.
Support movement
Movement during pregnancy can be wonderful for overall health when appropriate for your individual pregnancy.
Walking, mobility work, strength training, breathing exercises, and other pregnancy-appropriate movement can help you stay connected to your changing body.
Always follow the recommendations of your pregnancy care provider, especially if you have complications or specific activity restrictions.
Don't forget your nervous system
Pregnancy can come with excitement, anticipation, uncertainty, physical discomfort, and plenty of mental load.
Create opportunities for calm and connection.
Deep breathing
Time outside
Prayer, meditation, and/or journaling
Gentle movement
Massage
Connection with your partner or support system
Time to simply slow down
Supporting mom supports the whole family.
Postpartum: Recovery Is Part of the Process
The postpartum period is often treated like a race to "get back to normal."
But your body just did something extraordinary.
Recovery takes time.
And postpartum is not the time to expect yourself to immediately return to your pre-pregnancy routine.
Eat and hydrate
Between feeding a baby, recovering from birth, and caring for everyone else, it's easy to forget yourself.
Keep easy, nourishing foods and water within reach.
Think:
Protein-rich snacks
Easy-to-eat fruits and vegetables
Nourishing soups and meals
Healthy fats
Plenty of fluids
Ask for help with meals if you can.
Rest whenever possible
Yes, newborn sleep can be unpredictable.
"Sleep when the baby sleeps" isn't always realistic—but finding opportunities for rest still matters.
Let someone else fold the laundry. Say no to an unnecessary commitment. Accept the meal someone offers. Give yourself permission to sit down and rest.
Your recovery is important, too!
Don't rush movement
Postpartum movement should be gradual and individualized.
Walking, breathing exercises, gentle mobility, and reconnecting with your core and pelvic floor can be a starting point for many women.
A pelvic floor physical therapist can also be an excellent resource when you're experiencing pain, pressure, leaking, diastasis concerns, or difficulty returning to activity.
Connection matters
Postpartum can feel incredibly isolating.
Connection with your partner, family, friends, other moms, your healthcare providers, or your community can be an important part of feeling supported.
And if you're struggling emotionally or feel like something isn't right, please reach out to your healthcare provider. You don't have to navigate postpartum alone.
Everyday Habits That Can Strain Our Resilience
Across every stage of life, there are a few patterns worth paying attention to.
1. Not getting enough sleep: Sleep gives the body time to rest, repair, and recover.
2. Always being "on": Constant activity with little downtime can leave very little opportunity for the body to slow down and recover.
3. Chronic stress: We all experience stress. The goal isn't to eliminate stress…it's to create opportunities for recovery and regulation and support our body during times of stress.
4. Not nourishing the body: Your body needs nutrients to support all of the work it does every day and optimize function.
5. Too little movement: Our bodies are designed to move! Regular movement supports overall health at every age.
6. Too little connection: Feeling supported, safe, and connected is an important part of whole-person wellness.
What About Holistic Care?
Supporting the body isn't just about simply addressing symptoms when they show up. It's about looking at the whole person and considering how the body is moving, adapting, regulating, and recovering.
Chiropractic care, acupuncture, massage therapy, and other supportive therapies can all be part of a holistic approach to wellness.
Chiropractic care can support healthy movement, mobility, and nervous system function.
Acupuncture can be a helpful tool for supporting the body's natural regulation and balance.
Massage therapy can support relaxation, circulation, mobility, and recovery while helping the body shift out of a state of tension.
These therapies aren't meant to replace nutrition, sleep, movement, or other foundational habits. Instead, they can complement them as part of a personalized approach to supporting the whole body.
And especially during pregnancy, postpartum, childhood, and other seasons of change, care should be individualized and coordinated with your healthcare team when appropriate.
Remember whole-body care isn't about chasing symptoms: it's about supporting the person behind it.
We Don't Need to Fear Every Germ
It's easy to become hyper-focused on avoiding illness, especially when it feels like your family is constantly bringing something home.
But exposure alone doesn't automatically mean someone will become sick.
Instead of living in fear of every cough, sneeze, or germ, we can focus on building a strong foundation that supports the body's ability to adapt, respond, and recover.
That foundation is built every day with:
Good sleep
Nourishing food
Hydration
Movement
Outdoor time
Connection
Downtime
Nervous system support
None of these things guarantee that your family won't get sick.
And that's not the goal.
The goal is to create an environment where the body has the resources and support it needs to do what it was designed to do.
Start With One Small Change
You don't have to overhaul your family's entire routine tomorrow.
Maybe tonight, it's an earlier bedtime for the kids.
Maybe it's putting the phones away during dinner.
Maybe it's getting outside for 20 minutes instead of screen time.
Maybe it's adding protein to breakfast.
Maybe it's five minutes of quiet connection with your child before bed.
Maybe it's finally giving yourself permission to rest.
Small things, done consistently, can add up and benefit your overall health and wellbeing.
A resilient body isn't built through perfection. It's built through the everyday habits that support the body, mind, and nervous system over time.
So this season, instead of asking only:
"How do we avoid getting sick?"
Try asking:
"What can we do today to help our family's bodies feel supported, regulated, nourished, and resilient?"
Start there.
Wanting more information and support? We’re here to help! Be sure to ask us at your next appointment or schedule a new patient visit to learn how to better support your nervous and immune systems.
In Health and Blessings,
Dr. Abbey
clechiropractic.com
@clechiropractic
216-952-3830