The back to school season brings fresh pencils, new teachers, and the chance to reconnect with friends and get back to familiar schedules. It also can include unwelcome germs as students return to environments where they’re around lots of other kids.
Good news: you can take several steps to bolster your child’s immune system. They may help keep germs at bay.
Resume a Healthy Sleep Schedule
If late bedtimes became a habit over the summer at your house, you definitely aren’t alone. But now that kids are back in school, making sure they get plenty of sleep should be a major priority. After all, sleep protects our health by allowing our bodies to repair cells, regulate our immune system, balance appetite hormones, and clear brain waste.
How much sleep does your child need?:
Preschoolers (ages 3-5):10-13 hours of sleep per night
Elementary & Early Middle Schoolers (ages 6-12): 9-12 hours of sleep per night
Teens (13+): 8-10 hours of sleep per night
Serve Balanced Meals & Snacks
Eating well – and keeping things like protein and fiber in mind when packing lunches and making breakfast and dinner – will also help your child be better able to fight off germs. Not to mention, they’ll have better energy and focus during the school day as a result.
When your kid gets home hungry after school, try one of these snacks. They provide a fast solution.
-Chia seed pudding
-Carrots dipped in hummus
-Apple slices with peanut butter
-Greek yogurt with berries
-Smoothie
-Pita chips with black bean dip
-Popcorn with nutritional yeast (tastes a lot like cheese!)
Emphasize Good Hygiene & Illness Prevention
Make sure regular hand washing happens at home and at school. Do more than rub hands quickly at the sink. Help them remember to scrub with soap and water for at least 20 seconds to thoroughly clean their hands. They should be washing their hands after using the bathroom and before eating. (Pack them a hand sanitizer in their backpack or lunchbox in case they don’t have access to a sink before eating!)
When your child sneezes or coughs, make sure they do so while covering their nose and mouth with a tissue or by using the “vampire approach” and sneezing or coughing into the inside of their elbow.
Oh, and check to make sure your child’s immunizations are up to date to keep their immune system going strong, too!
Keep Them Active
Whether your child is participating in an extracurricular sport or other activity or they just like to play at home, help them stay active both for their physical and mental health. Activities like sports or play in the yard or neighborhood will minimize screen time, increase connection with other kids, and be out in nature. All of those things are so good for their overall health and immunity!
We’re thinking of you as you settle into back to school routines, and remember that Pinnacle Urgent Care is always here to help in the event that some of those not-so-friendly germs find their way into your child’s body despite your best efforts. We are here for you in both Lexington and Burlington!