SUMMER holidays are over and the new school term has begun. As well as all the excitement of seeing school friends again, the return to lessons can bring nerves, anxiety, upset tummies and various bugs and germs – for both teachers and pupils.

New teachers are particularly prone to picking up coughs, colds and stomach bugs from pupils as their immune systems have not got used to the rigours of school life. On top of this, teachers both old and new are battling the stress of the job, which can deplete their immunity and energy levels even further.

Starting school, changing schools, exams and tests; these can upset pupils of any age. Younger children may complain of ‘tummy aches’ or feeling sick whilst teenagers may suffer headaches or become unable to sleep properly.

Changes in bowel habits are very common as our digestive systems are hugely influenced by our thoughts; the same chemical messengers that regulate our moods also influence our bowel movements.

There are strong links between our digestive and immune systems so the first step to take when dealing with either tummy problems or low immunity is to support the friendly gut bacteria. Plain live yoghurt is great for breakfast with fresh fruit and cereals and can provide day-to-day help for the beneficial bacteria.

For extra support opt for a high strength multi-strain pro-biotic supplement; versions for adults and children are available in good health food stores.

These bacteria regulate your immune system, help digest food and ensure you have smooth, comfortable bowel movements. If you have had a stomach bug or a course of antibiotics, your levels of friendly bacteria will be affected so supplementation is essential.

To fend off coughs and colds eat plenty of brightly coloured fruits and vegetables; red and yellow peppers; blueberries, carrots, sweet potatoes, rocket, watercress, tomatoes, avocados, pumpkin seeds – these foods are packed with immune boosting nutrients like vitamin C, beta-carotene, vitamin E and zinc.

The old wives’ tale of homemade chicken soup being good for a cold is very true; chicken is a good source of zinc and protein which help your immune system fight viruses and strengthen your energy levels.

Our vitamin D levels start to decline as we move into autumn and the days grow shorter. After the equinox the sun is too low to provide the rays necessary for us to be able to make vitamin D in our skin.

Low levels of vitamin D are very common in the UK and research has linked this with a wide variety of conditions including poor immunity, depression, chronic pain and weak bones.

During the winter months make sure to include oily fish and eggs regularly in your meals and consider topping up your levels with vitamin D capsules or an oral spray.

Making a few simple changes at the start of term can give you and the rest of your family full marks for health and wellbeing.

Sally Duffin is a nutritional therapist and writer based in Holgate, York. Visit her website at nutritioninyork.co.uk