As kids head back to school, excitement fills the air—new classes, friends, and experiences await. However, the return to classrooms also means exposure to germs and illnesses. Schools, with their close quarters and shared spaces, can quickly become a breeding ground for viruses and bacteria. Fortunately, there are many proactive steps that both kids and parents can take to stay healthy throughout the school year. Here are essential tips to ensure your family avoids the common back-to-school bugs.
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Prioritize Hand Hygiene
One of the simplest yet most effective ways to prevent the spread of illness is proper handwashing. By teaching your child to wash their hands frequently, especially after using the restroom, eating, playing outside, and coughing or sneezing, you’re empowering them to take control of their health. Encourage them to use warm water and soap, scrubbing their hands for at least 20 seconds. For younger kids, singing the “Happy Birthday” song twice is a fun way to ensure they’re washing long enough.
Since kids may only sometimes have access to soap and water, packing a small bottle of hand sanitizer in their backpack is a smart backup. Hand sanitizer with at least 60% alcohol can kill most germs when used properly.
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Build a Strong Immune System with Healthy Nutrition
A well-balanced diet rich in vitamins, minerals, and antioxidants is crucial in maintaining a strong immune system. Ensure your child gets plenty of fresh fruits and vegetables, especially those high in vitamin C (like oranges and strawberries) and vitamin D (found in fortified dairy and sunlight exposure). Lean proteins like chicken, fish, beans, and nuts help with immune function, while whole grains provide the energy kids need for their busy school days.
Consider incorporating foods that contain probiotics, such as yogurt, which can improve gut health and boost immunity. Limiting processed foods and sugary snacks can also prevent energy crashes and inflammation, which may make kids more susceptible to getting sick.
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Promote Quality Sleep
Sleep is vital for children’s physical and mental health, especially when it comes to keeping illnesses at bay. Lack of sleep can weaken the immune system, making it harder for the body to fight infections. School-age children need between 9 and 12 hours of sleep per night, depending on their age. Create a consistent bedtime routine, limit screen time before bed, and ensure their sleeping environment is comfortable and conducive to rest.
Parents should also be mindful of their own sleep habits. A well-rested parent can better manage the demands of a busy school year, and children are more likely to adopt healthy habits modeled by adults.
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Stay Active and Exercise Regularly
Physical activity is another key factor in keeping the immune system strong and healthy. Encourage your child to engage in at least 60 minutes of physical activity each day, whether through school sports, outdoor play, or family activities like hiking or bike rides. Exercise increases circulation, which helps immune cells move through the body more effectively, and it reduces stress, which can otherwise suppress the immune system.
Parents should also try to incorporate movement into their daily routines. Staying active helps everyone in the family stay healthy and reduces stress, which is especially important as the pressures of homework, extracurricular activities, and work schedules mount.
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Keep Vaccinations Up-to-Date
Vaccinations are a critical defense against many common childhood illnesses. As the school year begins, ensuring your child’s vaccinations are up-to-date, including yearly flu shots and any additional vaccines recommended by your healthcare provider, provides a sense of security. Schools often require proof of immunization, but even if they don’t, staying up-to-date on vaccinations is one of the best ways to protect your child and others from contagious diseases.
Parents should also consider getting their own vaccinations, such as the flu shot, to prevent bringing germs home. When the whole family is vaccinated, the risk of illness significantly decreases.
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Teach Healthy Habits for Coughing and Sneezing
Classrooms can quickly become germ hotspots when coughing and sneezing aren’t appropriately managed. Teach your children to always cough or sneeze into their elbow or a tissue rather than their hands. This minimizes the spread of germs through surfaces they may touch afterward. Additionally, remind them to avoid touching their faces—especially the eyes, nose, and mouth—since these are entry points for viruses.
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Encourage Open Communication About Feeling Unwell
It’s essential for children to feel comfortable communicating when they’re feeling sick. Encouraging your child to speak up if they feel unwell during school or at home provides you with peace of mind. If they show signs of illness, such as a cough, sore throat, fever, or fatigue, keeping them home to rest and recover helps your child heal faster and prevents the spread of illness to other students and teachers.
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Stay Informed and Maintain a Clean Home Environment
Stay informed about any health issues circulating at school, such as flu outbreaks or other contagious illnesses. Many schools send out notifications when there’s an illness outbreak, so make sure to follow any advice from school administrators or health professionals.
At home, maintain a clean environment by regularly disinfecting high-touch surfaces like doorknobs, light switches, and countertops. Encourage your child to change out of their school clothes and wash their hands as soon as they come home. Keeping your living space clean and organized will reduce the number of germs brought into the home.
Conclusion
With the right combination of healthy habits, kids and parents can confidently tackle the school year. By focusing on hygiene, nutrition, sleep, exercise, and vaccinations, you can greatly reduce the chances of illness affecting your family. A proactive approach to health keeps sickness at bay and ensures children can focus on learning and enjoying the school year to the fullest.