Stay Ahead of the Germs: Tips for a Healthy School Year!
Back to School Illness Prevention
I often hear reports from parents that their child is always healthy in the summer, but as soon as school starts again, the illnesses return. Schools are breeding grounds for many germs. Children are in very close contact with one another and often aren’t careful about reducing the spread of germs. Here are some simple tips to help your child stay healthy now that they are back in school:
- Wash Your Hands!
Hand washing is the single most effective way to stop the spread of germs. You should always use soap and running water. Remember to scrub for at least 20 seconds to ensure the removal of all germs. An easy way to get children to wash for at least 20 seconds is to have them sing their ABCs while washing. If soap and water are not available, hand sanitizer can be used instead. A natural or organic hand sanitizer is best because they don’t contain harsh chemicals that often irritate the skin. I personally really like EO products hand sanitizer.
- Get enough sleep!
Adequate sleep is extremely important for healthy immune function. School age children (6-12yo) need between 9 and 11 hours of sleep per night. Teenagers need about 9 hours per night. Lack of sleep decreases immune system function making children more susceptible to becoming sick from all the germs they are exposed to in school.
- Don’t share!
This is the one time you can tell your child not to share! Sharing food and drinks is a fast way for germs to spread. If possible, have your child take their own water bottle to school, so they can avoid using the water fountains, which are often covered in germs.
- Eat a healthy diet and stay hydrated
Eating a healthy diet full of a variety whole grains, fruits, vegetables, and lean proteins will boost immune system activity and prevent illness. Minimize gluten, dairy and sugar as much as possible. These are all inflammatory foods, which can affect immune system function. Water is also extremely important. Kids 6-12yo should drink 6-8 glasses of water a day. Teenagers should be drinking 8-10 glasses a day. Most kids are not drinking enough water throughout the day. Consider adding a flavored electrolyte mix to their water to encourage them to drink more. A couple of favorites in my house are Ultima and Nuun.
- Stay Active!
Physical activity has been shown to improve immune function and reduce inflammation. A child should be physically active for at least 1 hour per day. Activity can be in many different forms – running, walking, playing on the playground, swimming, biking, dancing, yoga.
- Consider testing vitamin D3 levels
Low vitamin D levels have been linked to poor immune function and the inability to properly fight infections. Consider talking to your child’s physician and asking to have their vitamin D levels tested. This is a simple blood test and the treatment for low vitamin D levels is supplementation with an adequate amount that your doctor will determine.
Following these simple steps can certainly help in the prevention of colds and flus. But, if you notice your child is starting to come down with something, especially if they have a fever, it is best to keep them home from school. This will not only stop the spread of germs to their classmates and teachers, but it will also allow their body to rest and heal more quickly.
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