As the weather cools and the days get shorter, cold and flu season creeps in. For parents, keeping children healthy becomes a top priority, especially when classrooms can quickly turn into breeding grounds for germs.
While our schools do their best to maintain clean environments, there are some simple but powerful things parents can do to help keep their kids healthy. Here are a few tips to help your student avoid getting sick and to keep them healthy if they do.
1. Emphasize Good Hygiene Habits
One of the best ways to keep your child healthy is by teaching them good hygiene practices. Regular hand washing is essential, especially before meals and after using the restroom.
Encourage your child to wash their hands for at least 20 seconds using soap and water—singing the “Happy Birthday” song twice is a great way to help younger kids time it. You can also remind them not to touch their face, eyes, or mouth, which can easily spread germs.
Along with handwashing, remind your child to cover their mouth and nose with a tissue or the crook of their elbow when coughing or sneezing. It may seem small, but these habits go a long way in reducing the spread of illnesses.
2. Ensure They Get Plenty of Rest
Sleep is crucial to keeping the immune system strong, especially for kids. Make sure your child is getting enough sleep each night, typically 9 to 12 hours for school-aged children. When kids are well-rested, their bodies are better equipped to fight off infections and recover quickly if they do get sick.
Set a regular bedtime routine to help your child wind down after a busy day. Avoiding screens an hour before bed can help improve sleep quality, allowing their immune systems to recharge.
3. Prioritize a Balanced Diet
A balanced, nutrient-rich diet is another key defense against illness. Ensure your child’s meals include a variety of fruits, vegetables, lean proteins, and whole grains to provide essential vitamins and minerals that support immune health.
Citrus fruits like oranges and grapefruits are high in vitamin C, which can help ward off colds. Green leafy vegetables, nuts, and seeds provide zinc, another immune-boosting mineral.
Encourage your child to drink plenty of water throughout the day to stay hydrated. Limiting sugary snacks and drinks can also help, as sugar may weaken the immune system’s ability to fight off illness.
4. Encourage Physical Activity
Daily physical activity is essential for children’s overall health, including their immune systems. Encourage your child to get outside and play, whether it is riding their bike, playing a sport, or going for a walk. Even 30 minutes of activity can make a difference in keeping their bodies strong and resilient.
If the weather is not cooperating, there are plenty of fun indoor activities like dancing, yoga, or simple exercises like jumping jacks that can get the blood flowing and boost immune health.
5. Keep Them Home When They are Sick
It is important to recognize the signs of illness early and act quickly. If your child shows symptoms of a cold or flu, such as a fever, sore throat, or persistent cough, it is best to keep them home to recover and avoid spreading the illness to others. Rest and fluids are the best medicine for recovery, and staying home prevents other students from getting sick too.
Many parents worry about missed schoolwork, but your child’s health comes first. Most teachers are understanding and will provide opportunities to catch up on missed lessons once your child is feeling better.
6. Prioritize Regular Check-ups and Preventive Care
Regular check-ups with your pediatrician are a proactive way to monitor your child’s health throughout the year. These visits can help catch any potential health issues early, ensuring your child is healthy enough to take on the demands of school. Discuss any concerns you may have with your child’s doctor, such as nutrition, growth, or signs of recurring illness.
In addition to regular check-ups, some natural remedies may help boost your child’s immune system. Honey can be a soothing remedy for coughs in children over one-year-old, while warm salt water gargles can help with a sore throat. Adding a variety of nutrient-rich foods like garlic and ginger to meals can also provide natural immune support.
