Back to school time is here, and like many of us, you may be a little nervous about you or your child going back. With COVID-19, the flu, and other viruses, staying healthy is a priority for many during this time of year.
While you can’t fully shield yourself from most germs and bacteria, there are many things you and your children can do to try and stay healthy as you return to school. This week, we’re sharing our top tips with you for staying healthy during the back-to-school time!
Practice Good Hygiene
Practicing good hygiene is essential to staying healthy during back-to-school time and the rest of the year. The CDC recommends washing your hands frequently, especially before eating, after using the restroom, and after being around someone else who is sick. You should wash your hands for at least 20 seconds with soap and water.
Avoid touching your eyes, nose, and mouth, especially if you have not washed your hands or have been around a sick individual. Always cover your mouth when you cough, and if you have to sneeze, do it into your elbow.
If you or your children are sick, stay home and get some much-needed rest so that you can feel better. Don’t send your kids to school if they are sick because they could infect others.
Eat Nutritious Foods
Eating nutritious foods is a critical component to staying healthy and keeping your immune system strong. There are various vitamins and minerals that your body needs that come from the food you eat.
According to the Cleveland Clinic, some of the vitamins and minerals your immune system needs to perform include zinc, selenium, iron, folate, and vitamins A, C, D, and E. These substances can help prevent, fight off, and shorten infections, while supporting your immune system, so it functions properly.
Some foods rich in these vitamins and minerals are spinach, kale, strawberries, almonds, sunflower seeds, carrots, sweet potatoes, cantaloupe, salmon, avocado, beans, turkey, and chickpeas. Many other fruits and vegetables include these essential vitamins and minerals, so it’s always a good idea to include many of them in your diet.
One way to easily add a number of these healthy foods to your diet is to make a smoothie. Mix your favorite fruits, such as strawberries, pineapple, and mango, and then add spinach and kale. Add some water, blend until creamy, and enjoy. This smoothie is delicious and nutritious!
Try to eat less sugar and processed foods that fill you up but do not include the nutrients your body needs to stay strong and healthy. One easy way to do this is by cooking more at home and eating out less. When you make your food at home, you can choose healthy foods and work to keep your body functioning properly.
Create Healthy Habits
Creating healthy habits and sticking to them daily can help you and your family stay healthy during back-to-school time. One essential healthy habit is to stay hydrated by drinking enough water. Your body is made up of a large percentage of water, and it serves many purposes at keeping you healthy.
Exercise is another healthy habit that is important to feeling your best. According to the Mayo Clinic, it’s estimated that healthy adults should get at least 150 minutes of moderate activity or 75 minutes of vigorous activity per week. Examples of moderate physical activity include taking a brisk walk, swimming, and riding a bike. Some examples of vigorous activity are jogging, jumping rope, or playing basketball.
Getting enough sleep is another important aspect of staying healthy. The amount of sleep you need depends on your age. For example, the Mayo Clinic recommends 9 to 12 hours of sleep per day for kids ages 6 to 12 and at least 7 hours of sleep per day for adults.
Reducing stress can keep you healthy because too much stress is not good for your mind and body. There are many ways to try and reduce stress, such as scheduling time for relaxation, meditation and mindfulness techniques, and learning ways to cope with stress better.
We hope these recommendations will help you stay healthy during the back-to-school time and all year round!