When kids head back to school, they can to bring home more than homework and finger-painted masterpieces — they’re also expert couriers of every sniffle, sneeze and stomach bug making the rounds. Between shared pencils, crowded classrooms and a busy calendar of activities, germs have plenty of chances to hitch a ride. While you can’t put your child in a germ-proof bubble (tempting as it may be), Tufts Medical Center pediatrician Charles Hannum, MD, shares a few simple habits to help keep your family healthier all season long.
- Keep hands clean
Frequent handwashing with soap and water is still one of the best defenses against colds, flu and other infections. Encourage kids to wash before eating, after using the bathroom and as soon as they get home from school. Hand sanitizer works in a pinch when soap and water aren’t available, but if hands are visibly dirty, stick with soap and water. - Make sleep a priority
A tired body has a harder time fighting off illness and makes learning tougher too. To reset from late summer nights, gradually move bedtime earlier by 15–20 minutes every few days. Once school starts, keep schedules as consistent as possible, even on weekends, and skip after-school naps that might disrupt nighttime sleep. Aim for:- 9–12 hours for school-age children
- 8–10 hours for teens
- 7–9 hours for adults
- Fuel up with healthy foods
A balanced diet with plenty of fruits, vegetables, whole grains and lean protein gives the immune system the nutrients it needs. Packing healthy lunches and after-school snacks can help kids make better choices during the day. Having a water bottle available during school and refilling it at least once during the school day can help keep your child well-hydrated! - Stay active
Regular physical activity helps reduce stress, improve sleep and boost immune function. Even a 20-minute family walk after dinner can make a difference. It’s also a great chance to hear about your child’s day. - Don’t skip vaccines
The start of school is a great time to make sure everyone’s vaccinations—including flu and COVID-19 shots—are up to date. Staying current helps protect your family and the community. Getting seasonal vaccinations before infection levels rise in your community is the best way to avoid getting sick. - Teach “cover your cough” etiquette
Remind kids to cough or sneeze into a tissue or their elbow, not their hands. It’s a small habit that can prevent a lot of germ-sharing. - Know when to stay home
If your child has a fever, vomiting, diarrhea or is feeling too unwell to participate in school, it’s best to keep them home. Resting will help them recover faster and avoid spreading illness to others. Most kids with infections can return to school once they have been without a fever for 24 hours (without the use of fever-reducing medications) and their symptoms are improving. Talk to your pediatrician about helping your child return to school safely after an illness.
Bottom line: Back-to-school season doesn’t have to mean back-to-back illnesses. By making healthy habits part of your daily routine, you can help everyone enjoy a smoother, healthier school year.
Worried it might be more than back-to-school sniffles? You might be able to save yourself a trip to the doctor. Use our online symptom checker to get answers and find care.
