As the autumn-winter season approaches, many families are grappling with back-to-school illnesses, including colds, flu, norovirus, and other common childhood ailments. The return to the classroom brings new challenges for parents, especially those balancing childcare with work commitments. Here are some essential tips from Claire Nevinson, Superintendent Pharmacist at Boots, to help keep your child healthy during term time and beyond.
Stay Up to Date with Vaccinations
Vaccinations are crucial in protecting children against infectious diseases. Ensure that your child is up to date with their routine childhood vaccinations. The NHS recommends that everyone, including children, consider receiving an annual flu vaccination. The children’s flu vaccine is typically administered as a quick and painless nasal spray, providing effective protection against flu, which often peaks in winter.
Stay Home When Ill
When your child shows signs of illness, it’s essential to allow them to rest at home. Keeping warm and drinking plenty of fluids aids recovery. If your child doesn’t feel well enough to participate in their normal activities, it’s best to keep them home and limit contact with others to prevent spreading illness.
Encourage Good Personal Hygiene
Instilling good hygiene habits in children is vital. Encourage regular hand washing with soap and warm water to remove dirt, viruses, and bacteria. This simple practice can significantly reduce the risk of transmitting infections, including colds, flu, and norovirus.
Get Enough Sleep and Manage Stress
Children require adequate rest to support their physical and mental well-being. Sleep is essential for immune function, so maintaining a consistent sleep schedule is crucial. Here are the recommended sleep durations for various age groups:
- Babies and Toddlers: 11 to 14 hours (including naps)
- Ages 4 to 9: 9 to 12 hours
- Older Children and Teenagers: 9 to 10 hours
To promote better sleep, allow at least half an hour of wind-down time before bed, ideally without screens.
Feed Them a Healthy Diet
Nutrition plays a significant role in maintaining a child’s health. Encourage a balanced diet filled with colorful fruits and vegetables to help meet their daily nutritional needs. Aim for the recommended five servings of fruits and vegetables each day, while minimizing processed and sugary foods. Key vitamins for immune function include:
- Vitamin A: Found in eggs, cheese, oily fish, yogurt, and milk.
- Vitamin C: Present in citrus fruits, peppers, strawberries, broccoli, and potatoes.
- Vitamin D: Available in red meats, oily fish, and egg yolks.
Getting creative with meals, such as blending vegetables into sauces or chopping fruits into appealing shapes, can help ensure your child eats a variety of nutrients.
Invest in a Kid-Friendly Multivitamin
Sometimes children may not get all the necessary vitamins from their diet alone. In such cases, consider a multivitamin supplement. Vitamin D, in particular, is crucial, especially from October to March when sunlight exposure is limited. The government advises that both adults and children aged four and older take a daily vitamin D supplement of 10 micrograms during these months.
For children under five, a multivitamin containing vitamins A, C, and D can be beneficial. Assess your child’s dietary intake and consider a supplement if they may be lacking essential nutrients.
By following these practical tips, you can help ensure your child remains healthy and resilient during the school term, minimizing the impact of common illnesses while promoting their overall well-being.
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