School is back in session and so are all the yucky germs. Flu season is just around the corner. No one likes missing school or work due to sickness, especially when it feels like you’re just getting back into the swing of things this fall. Try these five tips to keep your family healthy during flu season.
1. Prioritize Sleep
According to the Mayo Clinic, children aged 3-5 need 10-13 hours of sleep per night. Children aged 6-13 need 9-11 hours and children between the ages of 14-17 need 8-10 hours per night. Sleeping allows the body to heal. This is when our brains get rid of all the waste from the day. Our immune system thrives with adequate rest. It’s no surprise that getting adequate sleep each evening is a great first line of defense against illness. Establishing a bedtime and sleep routine is a great place to start.
2. Take a Multi-Vitamin
Taking a multi-vitamin daily is a great way to bridge any nutritional gaps in our diets. Kids can be picky eaters, meaning they aren’t always getting the nutrients their bodies need. A multivitamin provides the body with what it needs to boost the immune system and help to keep us from getting sick. You can find the recommended list of vitamins here.
3. Hand Washing
Teaching your children to wash their hands is such a simple task, but the benefits are huge! Washing after using the restroom, before meals, and after coming home from school can make a big dent on spreading germs. It can be hard to wash at school before lunch or snack, so we recommend sending your child with hand sanitizer in their lunch box or an antibacterial wipe like the ones found here.
4. Stay Active
Keeping active helps our bodies function optimally. We were made to move! By playing outside and getting plenty of vitamin D, taking a walk or riding a bike, we are boosting our immune systems without even knowing it. Exercise is a great way to keep healthy over the fall and winter months. An article from Nebraska Med states the following benefits of staying active.
- Sleep better
- Fight off infection
- Be healthier overall
- Improve behavior
- Manage stress better
- Improve performance at school
5. Healthy Eating
Choosing healthy options when available helps to fuel our bodies to function at their best. Foods high in minerals such as vitamin D, vitamin C, and zinc are top choices to fight off illness. Some of these foods include:
- Apples
- Oranges
- Broccoli
- Eggs
Implementing these into your diet will go a long way to keeping you feeling good when all the yucky germs are going around. If you have a picky eater, try making fruit smoothies for breakfast! This is a great way to boost the intake of vitamin-rich foods and even some veggies.
We hope these tips help you and your family to stay healthy. We wish you a happy, healthy, and abundant school year!
Emily Greene
Emily Greene is the Communications and Development Coordinator at The Pregnancy Network.