(StatePoint) School is a great place to learn, play and make friends. Unfortunately it’s also a great place for germs to get very well acquainted….with your family! With 20 to 30 kids in a classroom and even more on the playground, it’s hard to avoid the germs that cause such illnesses as colds, flus and more.

Three-time Gold Medalist, wife and busy mom of two, Christie Rampone knows the importance of good health. As captain of the U.S. Women’s Soccer Team, she travels over two hundred days a year, often with her young children in tow. So stress, fatigue and staying healthy are daily battles. Since days off are not an option for Rampone, she is offering five “stay healthy” tips that parents can follow all school year long:

• Eat healthy: It’s no secret, a balanced diet is key for a healthy immune system. By focusing on a variety of fruits and vegetables and avoiding processed foods and sugary snacks, your family will get the nutrition it needs to fight off germs during the school year.

“Some of my favorite healthy snacks are carrots, celery and apples. They are easy to pack and extremely nutritious,” says Rampone. “The trick is to create variety, because kids tend to grow tired of the same things quickly.”

• Get plenty of exercise: Frequent, moderate exercise is important for good health and strong immunity.  On a daily basis, encourage kids to play sports, run, bike ride or dance, all to keep their bodies fit, hearts pumping strong and minds happy. Better yet, join in on the fun yourself!

• Sleep at least seven hours a night: Sleep is crucial to good health, both mentally and physically. A recent study showed that when you get less than seven hours sleep at night, you’re three times more likely to come down with a cold or flu.

• Take supplements as needed: Government recommendations call for five to eight servings of fruits and vegetables a day. But how many of us really get them?  To help fill the gaps, look for nutritional supplements supported by published clinical research, like those containing EpiCor, an immune-strengthening ingredient found in many dietary supplement brands sold in stores and online. Rampone, who has battled Lyme disease, which wreaks havoc on the immune system, has been using such supplements for herself and her entire family.

• Don’t forget about you: As a parent, your first priority is usually the kids. But you need to make sure that you also take care of yourself too, especially during the chaotic school and work week. Make sure that you drink enough water and get a few minutes each day to relax and recharge your immune battery.

More tips to keep kids healthy this school year can be found at www.epicorimmune.com.

While you can’t avoid germs, you can take steps to strengthen your family’s immunity and overall health.