Monday morning after a weekend of birthday parties, pumpkin patches, soccer games, errands, and church. You haven’t had a chance to catch your breath, and the week is already starting. Then your child shuffles down the hall and says the dreaded words: “I don’t feel good.” Not again. That’s the third time since school started six weeks ago. As a mom of three, I’ve been there. Suddenly you’re calling the school, calling the doctor’s office, and digging through the cabinet for cough medicine. If it feels like your child is sick more than they’re well this fall, you’re not alone.

A review published in the medical journal The Lancet found that young children average six to eight colds a year, compared with two to four for adults. That’s because their immune systems are still learning, and each exposure is part of that training. The goal isn’t to avoid sickness altogether. It’s to build resilience, so kids recover faster and don’t get knocked down as often.

There are four major reasons why our kids are getting sick more often:

More exposure: Kids are in more activities than ever, sharing toys at daycare and desks at school. Crowded fall schedules mean more chances to catch the next bug.

Tired bodies: Late nights and early mornings cut into our kids’ sleep schedules. Kids need plenty of sleep, because that’s when the body does much of its repair.

Less time outside: When it’s very hot or turning cold, kids spend more time indoors and get less sunlight, which the body uses to make vitamin D, a key player in immune function.

Stress overload: Busy and overstimulated kids (and their parents) are running on fight-or-flight mode. Ongoing, relentless stress can wear down the body’s defenses and strain the nervous system. The nervous system and immune system are in constant communication, so when one is overwhelmed, the other feels it too. We can’t avoid every germ, late night, or stressful week, but we can build resilience:

Guard sleep: The American Academy of Sleep Medicine recommends 9 to 12 hours of sleep a night for school-age children and 8 to 10 hours for teens. Keep bedtime consistent, even on weekends. Build a calming routine: turn off screens, switch to lamps instead of bright overhead lights, and read a book or do a puzzle together.

Fuel well: Think colorful fruits and veggies, plenty of protein in the form of meat and dairy, hydrating with water, and fewer sugary snacks throughout the day. Protein and fat especially help build brain connections, and a healthy brain helps your child calm and regulate.

Get outside: Daily outdoor play, in almost any weather, supports your child’s body and mind. On busy mornings, a few minutes of morning light helps set their internal clock: eat breakfast by a window or step onto the porch before the bus comes.

Calm the chaos: Leave some unscheduled time to simply enjoy each other as a family without worrying about the next chore or errand. Have open space in your calendar to just be. Less stress means a stronger immune system. Most colds simply need time, rest, fluids, and comfort. Symptoms like a fever are often signs the body is doing its job. Talk with your child’s doctor about when medication is truly needed, and seek medical care right away if your child has a high or lasting fever, trouble breathing, or signs of dehydration, or if any baby under 3 months has a fever.

Getting sick is part of growing up. But small, steady habits can help your child’s body keep up with the demands of life and bounce back faster. Pick one habit to start this week and see what changes.

Dr. Chantal Shelstad is a pediatric and family chiropractor and mom in Tullahoma. She is the owner of StartWell Chiropractic.