Staying Healthy During the School Year

As the second half of the school year gets into full swing, winter colds can pick up and start to make their way around the classroom and inevitably your household. While there are obvious reasons for this, stress from new routines and tighter schedules can weaken your immune system, making you more susceptible to illness. 

Importantly, these are things we can control. By creating a plan that accommodates all necessary tasks, and ensuring everyone gets adequate sleep, families can keep immune systems, and themselves, healthier. 

Increasing Sickness During the School Year

Many will tell you that being outside in the cold does not cause you to get the common cold. However, colder temperatures can create the environment for colds and viruses. First, colder months have lower humidity which can dry the mucus membranes and open nasal passages to bacteria. Additionally, during the cold, the body’s immune system is weaker. The blood is working to keep the body warm, instead of sending white blood cells where they need to go. 

In school, germs then spread in areas that are high touch points for students and teachers such as desks and the cafeteria. As more people start to gather indoors,  it’s inevitable that germs will get around and families will deal with seasonal colds. 

There are many ways a cold going through the house can affect a family. Missing school can impact your children’s grades and social interactions as friends are being made and bonds formed early in the school year. A side effect of missing school is having to make up missed school work which can create tension and stress for the child and parent, creating feelings of being behind which can disrupt learning. For children who play sports, time is already stretched thin on school days leading to further bumps in the schedule. Minimizing the risks of colds throughout the school year can be beneficial for long-term wellness. 

Staying Well During the School Year

Part of having a great school year should include tips that keep the entire family well. Here are some things to consider. There are physical barriers and actions you can take when trying to avoid colds and prevent spreading them: 

• Handwashing is one of the best things you can do along with keeping your hands off of your face. Washing hands after meals and between classes can limit the spread of germs from touching surfaces.
• Do your best to reduce contact with people that are sick as well as public surfaces. Avoid lingering in crowded areas like school hallways. 
• Especially in the cold season make sure you are eating fresh foods which help you get the vitamins and minerals your body needs for your immune system. Increase foods with vitamins C, B12 and Zinc. These include fruits like blueberries and oranges, along with broccoli and almonds. Taking a multivitamin can help as well. 
• Movement also helps all aspects of your health, including stress reduction and boosting your immunity. Taking a walk or run on a treadmill or outside during moderate temperatures are great choices.
• Drink plenty of water to help the circulation in the body and to keep your mucus membranes moist. 
• Proper rest keeps you from getting run down and allows time for your body to recharge and restore itself. Doctors recommend getting six to eight hours of sleep every night, and on a consistent schedule. 
• Vaccinations are still a great way to protect from viruses like the Flu and COVID-19.  
• Temperature is also a major factor in avoiding sickness. Make sure you are dressing warmly when outside in colder weather. Also, try to keep the humidity between 30-50%  in the house according to the Mayo Clinic. The mucous membranes in your nose and throat can dry out and crack, allowing cold viruses to enter your system. 

Doing these things consistently over the cold and flu season can ensure families stay healthy throughout the school year. Consulting a doctor can also provide more specific tips for you and your family. 

Sticking to the Plan

Having a plan and incorporating healthy practices into your daily life can make some big differences to your wellness and routines as you get back into the swing of things. A plan will help reduce your stress in this season. Don’t be afraid to ask for help when you need it. Whether it’s taking turns with pick-ups and drop-offs with other parents or having everyone in the home pitch in, sharing the load is a great way to increase your capacity as a parent. You want your children to be successful in school and you want to use your PTO for fun, not sick days. Wishing you all a great school year!