As summer winds down and children prepare to head back to school, focusing on their health and wellness is essential.
The transition from a relaxed summer schedule to a structured school routine can be a challenge and often brings about a common issue: the back-to-school sniffles. Here are some tips to help keep kids healthy and avoid those dreaded sniffles.
- Establish a Healthy Routine
- Sleep Schedule: Ensure your child gets adequate sleep by establishing a consistent bedtime routine. School-aged children typically need 9-11 hours of sleep each night. Gradually shift their summer sleep schedule to align with the school routine a week or two before school starts.
- Balanced Diet: Provide a diet rich in fruits, vegetables, whole grains, and lean proteins. A nutritious breakfast is particularly important as it fuels their day and enhances concentration.
- Hydration: Encourage your child to drink plenty of water throughout the day. Proper hydration is key to maintaining overall health and can help prevent the sniffles.
- Boost Immunity
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- Vitamins and Minerals: Ensure your child is getting essential vitamins and minerals, particularly Vitamin C and zinc, which are known to support the immune system.
- Probiotics: Include probiotic-rich foods like yogurt in their diet to maintain a healthy gut. Probiotics play a crucial role in immunity.
- Regular Exercise: Encourage daily physical activity. Exercise boosts the immune system and helps keep kids physically fit.
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- Practice Good Hygiene
- Hand Washing: Teach your child the importance of washing their hands regularly with soap and water, especially before meals and after using the restroom. This step can significantly reduce the spread of germs.
- Avoid Touching Face: Remind your child to avoid touching their face, particularly the eyes, nose, and mouth, as these are common entry points for viruses and bacteria.
- Coughing and Sneezing Etiquette: Teach your child to cover their mouth and nose with a tissue or the elbow when coughing or sneezing. This can help prevent spreading germs to others.
- Stay Up-to-Date with Vaccinations: Ensure your child is up-to-date with all recommended vaccinations, including the flu shot. Vaccinations are critical to preventing illness and maintaining public health.
- Manage Stress: The start of a new school year can be stressful for children. Help them manage stress by providing a supportive environment at home. Encourage open communication about their day, and ensure they have downtime to relax and unwind.
- Create a Clean Environment
- Clean Lunchboxes and Water Bottles: Regularly clean your child’s lunchbox and water bottle to prevent the growth of bacteria and mold.
- Disinfect School Supplies: Periodically disinfect school supplies, including backpacks, books, and electronic devices.
- Keep Your Child Home When Sick: Last but not least, preventing illness also means knowing when your kid shouldn’t go to school.
Symptoms suggesting your child might have an infectious illness include:
- Has a fever over 100.4 F, or has had a fever within the last 24 hours
- Unexplained fatigue and weakness
- Vomiting and diarrhea
- Excessive coughing
- Yellow or green drainage from the eye(s)
By following these tips, you can help ensure your child starts the school year on a healthy note. Preventing back-to-school sniffles helps your child stay focused and engaged in their studies and contributes to your family’s overall well-being.
Our health providers are here to help you and your family stay as healthy as possible. Walk in or reserve a time with Hold My Spot.
Sources:
Mayo Clinic, Children’s Health, St. Louis Children’s Hospital, Havard Health, CDC