It’s no secret that back-to-school season can lead to cold and flu season. According to the US Centers for Disease Control and Prevention, in 2022, almost 6% of students aged 5 to 17 had chronic absenteeism due to illness, injury or disability. Even kids who don’t have chronic absenteeism can miss a day or two because they catch something in the classroom.
Dr. Markyia Nichols, practicing physician and chief medical officer at Ciba Health, says there are more than 200 different cold viruses, and they mutate constantly. It can take years to build up immunity to these viruses, and many young people are particularly susceptible. Fortunately, according to the doctors we consulted, there are some things parents and caregivers can do to prevent illness during back-to-school.
1. Increase hand washing
Every doctor we consulted about helping kids stay healthy in school said their top advice is to ensure students wash their hands often and thoroughly. Dr. Nicole Levine explains, "Regular hand washing with soap and water is crucial because it physically removes germs and pathogens from the skin.” Make sure kids are washing their hands for at least 20 seconds or as long as it takes them to sing Happy Birthday.
Kids should wash their hands:
- Before eating
- After using the restroom
- After petting an animal
- After playing outside
- After playing with community toys
The CDC says one in three young children who get sick with diarrhea could have prevented their illness by washing their hands with soap. Additionally, about one in five cases of respiratory infections could be prevented with hand washing. If your kids don’t have access to a sink in their classroom, consider sending them to school with their own hand sanitizer with at least 60% alcohol so they can use it during class.
You might think your kids have a strong immune system. Still, Levine reminds parents, “After a period of less frequent exposure to pathogens, such as during summer break, children's immune systems may be less accustomed to handling the diverse range of viruses and bacteria.” Hand washing becomes even more important at the start of the school year.
2. Keep vaccines up to date
Nichols also stresses that keeping your kids’ vaccination schedule up to date can help keep them healthy once they’re back among many other kids. Diseases that were once relatively rare are seeing a resurgence because kids are under-vaccinated, and failing to get certain vaccines could lead to serious illness.
For instance, measles has been on the rise in the United States. According to the Harvard T.H. Chan School of Public Health, 95% of the population needs to have been vaccinated against measles to prevent a community outbreak. Unfortunately, the National Conference of State Legislatures puts current measles, mumps and rubella vaccination rates at just 93% for all kindergartners during the 2022 to 2023 school year. In some states, the figure is as low as 81%.
Given that the Harvard T.H. Chan School of Public Health says about one in five unvaccinated people with measles end up in the hospital and around one in 20 get pneumonia, keeping kids vaccinated could prevent some serious sickness. Other vital vaccines include those for chickenpox and hepatitis A. You can see the full CDC schedule for recommended vaccines on their website.
3. Don’t share water bottles
Some diseases spread through saliva. Dr. Jennie Stanford, a family physician and medical contributor for Drugwatch, says kids should never touch or share anything that has been in someone else’s mouth. Young kids may be likely to put toys or pencils in their mouths, which can be dangerous if someone else has used it.
Students may also share water bottles or mouth guards during gym class or at an after-school practice. While kids might not think anything of sharing a sports drink with a friend, the habit could easily spread disease. Label your kids’ water bottles and tell them never to lend them out.
The Cleveland Clinic points out the following illnesses are frequently spread via saliva: colds, flu, mononucleosis (mono), strep, hepatitis B, hepatitis C and cold sores. On a more serious note, meningococcal disease is also spread by way of saliva. This condition can be deadly in hours. Once the bacteria is present in the body, it causes brain and spinal cord swelling. Kids could spread it through close contact, such as drinking from the same water bottle or kissing.
4. Boost immunity with the proper diet
Getting vaccinated is just one way to support the immune system. Eating a diet rich in certain minerals, vitamins and proteins may also put kids in the best position to stay healthy. Nichols says, “Providing healthy food options at home can boost children’s wellness. Foods that are high in lean protein, low in sugar and with ample fiber will support immune health.”
UC Health recommends some of the following foods for boosting your kids’ immune systems:
- Oranges, tangerines, strawberries and broccoli for vitamin C. These foods may help increase white blood cell production.
- Nuts, seeds and avocados for vitamin E. This vitamin may boost your immune system and help it stay regulated.
- Salmon, egg yolks and mushrooms for vitamin D. Your body needs vitamin D for a solid immune response. Making sure your kids get 13 to 15 minutes of sunshine (with sunscreen, of course) at least three times per week will also help them get enough of this vitamin.
- Bananas, chicken, chickpeas and salmon for vitamin B-6. When your kids have ample vitamin B-6, their body creates enough red blood cells and may have a healthier lymphatic system.
5. Make regular sleep a priority
The doctors we consulted consistently mentioned that getting enough sleep is just as important for kids as for adults. Not only is being sleep deprived a common source of stress, but it can weaken your immune system.
Nichols advises that young people get the following amount of sleep, which is based on recommendations from The American Academy of Pediatrics:
Preschoolers ages 3 to 5: 10 to 13 hours daily (including naps)
Children ages 6 to 12: 9 to 12 hours daily
Teens ages 13 to 18: 8 to 10 hours daily
The American Academy of Sleep Medicine shares the same recommendations and warns that getting less than the recommended hours of sleep is associated with adverse health outcomes in various ways. For instance, sleep deprivation could make people more likely to develop everything from diabetes to hypertension.
The academy also warns that teenagers who don’t get enough sleep are at a higher risk for self-harm and suicidal thoughts.
The bottom line
Sometimes, airborne illnesses can’t be entirely prevented, but you can mitigate back-to-school sickness with good hygiene and lifestyle habits. Best of all, the health tips that apply to back-to-school time can help your kids stay healthier all year round. Remember to:
- Encourage frequent 20-second hand washing
- Keep up with your kids' vaccination schedule
- Stop sharing water bottles at sports practices
- Choose a diet that boosts immunity
- Stick to a regular sleep schedule
Remember that kids have immature immune systems and may be more likely to get sick than adults. Encouraging good habits could prevent serious illness and stop them from bringing home germs to the rest of the family.