With kids back at school, it’s almost guaranteed that colds and flu will follow them home. The first few weeks back can be a challenging time for families as everyone adjusts to new routines, and germs seem to spread like wildfire. So, how can you keep your family healthy and avoid the dreaded back-to-school sniffles? Let’s break down some easy and practical ways with these back to school family health tips to help support your family’s immune health and prevent illness during this busy season.
Back to School Family Health Tips
Why Kids Get Sick More Often at the Start of School
There’s a reason it feels like kids bring home colds the minute they walk through the school doors. When they return to school, they’re suddenly surrounded by more people and sharing spaces with others, making it easy for germs to spread. Kids’ immune systems are also still developing, so they’re naturally more susceptible to illness. Plus, the back-to-school season coincides with the start of flu season, and the reduced sunlight means less vitamin D, which plays a key role in immune health. Finally, let’s be honest: kids don’t always have the best hygiene habits. That combination can create the perfect storm for germs to take hold.
Immune-Boosting Tips for Your Kids’ Diet
A nutrient-dense diet is one of the best defences against illness. Here’s how you can easily boost your child’s meals with immune-supporting foods:
- Fruits and Vegetables: Vitamin C-rich foods like oranges, strawberries, and broccoli can help strengthen the immune system.
- Lean Proteins: Protein is essential for immune function. Try including chicken, turkey, beans, and chickpeas in their meals.
- Hydration: Make sure your kids are drinking enough water. If plain water isn’t their favourite, add some natural flavours like cucumber, lemon, or strawberries to make it more fun.
Supplements to Consider
In addition to a balanced diet, a few key supplements can help boost immunity:
- Vitamin D: As we get less sunlight in the fall, a vitamin D supplement can support immune health.
- Vitamin C: While found in many foods, a vitamin C supplement can offer an extra boost, especially during cold season.
- Probiotics: Since so much of our immune system is connected to gut health, probiotics are a great way to keep things in balance.
- Elderberry Syrup: If your child starts showing signs of a cold, elderberry syrup is a natural remedy that may help shorten the duration of the illness.
Tips for Parents to Stay Healthy
Let’s face it: when the kids get sick, it’s only a matter of time before parents catch whatever is going around. Here are a few simple ways to protect your own health during this season:
- Prioritize Sleep: A well-rested body is better at fighting off illness, so aim for quality sleep each night.
- Manage Stress: Stress can weaken your immune system, so find ways to manage it, whether through exercise or simple relaxation techniques.
- Eat Well and Hydrate: Focus on nutritious meals with plenty of fruits, veggies, and protein, and stay hydrated.
- Supplements: Just like your kids, you can benefit from supplements like vitamin D, C, and probiotics. Oil of oregano and echinacea are also helpful if you start feeling under the weather.
Everyday Habits for the Whole Family
These back to school family health tips can go a long way in preventing illness. Here are a few simple things the whole family can do:
- Wash Hands Frequently: Remind your kids to wash their hands often, especially after using the bathroom, before meals, and when they come home from school.
- Get Outside: Fresh air and sunlight are still important, even as the weather cools. Outdoor time helps improve sleep and boosts overall health.
- Prioritize Sleep: Make sure everyone is getting enough rest to support a strong immune system.
What to Do When Symptoms Appear
If your child starts to show signs of a cold, don’t panic! Focus on rest, hydration, and simple remedies. Honey (for kids over one) can soothe a sore throat, while steam inhalation and nasal flushes can help with congestion. And if symptoms worsen, don’t hesitate to check in with a healthcare provider.