School-Year Sniffles: 5 Ways to Strengthen Kids’ Immune Systems
Kids need a great support system in school. That support comes from their families, their teachers – and from their immune systems!
A healthy immune system is key for staying well and fighting illnesses. As kids head back to class and respiratory illness season begins, now is an especially important time for your child’s immune system to be strong.
Here are five ways to strengthen kids’ immune systems this school year — and parents, these tips are great for you, too!
1. Liven Up Your Lunchbox
A balanced diet with a full range of vitamins and minerals helps fuel a strong immune system. Reach for colorful fruits and vegetables when packing lunchboxes or making after-school snacks. Make sure your diet includes foods that are rich in vitamins A, C, D, and E. You can also incorporate foods like yogurt, kefir, and high-fiber options to promote a healthy gut microbiome.
2. Practice Handwashing and Hygiene
Lend your child’s immune system a hand and stop germs from spreading in the first place! Washing your hands is important for preventing the spread of many respiratory illnesses, including the flu, COVID-19, and RSV. Teach your kids to wash their hands often, using clean water and soap to thoroughly scrub for at least 20 seconds. It’s also important to regularly wash items that might carry germs, such as clothes and toys.
3. Practice Stress Relief Techniques
School can be stressful. When we are stressed, our immune system produces fewer germ-fighting white blood cells than normal, which puts us at higher risk for being sick. You can help your child cope with stress by teaching them to take slow, deep breaths to calm down or exercising with them to help release anxious feelings.
4. Rest Well
Our immune systems produce many of our white blood cells while we sleep, so without enough rest, kids may be more likely to get sick. Make sure your child has a regular bedtime during the school year that allows for a full night’s rest. According to the National Sleep Foundation:
- Children ages 3-5 need 10-13 hours of sleep.
- Children ages 6-13 need 9-11 hours of sleep.
- Teenagers ages 14-17 need 8-10 hours of sleep.
5. Stay Up to Date With Immunizations
Immunizations strengthen your immune system by helping it create the right antibodies to prevent serious illnesses. Some vaccines are required for school, and others are recommended for your child’s health – like flu vaccines and COVID-19 vaccines. Talk to your primary care provider about which vaccines are recommended for your child.
Need Care? Consider Virtual Care and Urgent Care
Respiratory illnesses like colds, flu, RSV and COVID-19 are more common in the fall and winter. If you or your child develops symptoms of a respiratory illness this season, consider Cone Health Virtual Care or Urgent Care. These convenient options for care are available for the whole family! Learn more below.
Virtual Care
Cone Health Virtual Care is a convenient option for the treatment of non-emergency medical conditions, including flu-like symptoms, COVID-19 symptoms, respiratory infections, sinus problems, and more.
There are virtual care options for all ages. People of all ages can schedule a video or phone visit with their doctor. People ages 2+ can see a virtual urgent care provider at anytime, anywhere. And people 18+ who are currently in North Carolina can complete a MyChart e-Visit questionnaire – no audio or video needed!
For easy access to virtual care, join Cone Health MyChart, a secure and convenient health resource. Sign up for free at mychart.conehealth.com, then connect your MyChart account to the MyConeHealth App for anytime, anywhere access to your doctors, prescriptions, appointments and so much more.
Urgent Care
Urgent care locations are another quick, affordable option for care. Every Cone Health urgent care location treats all ages — from children through adults — and can treat symptoms are that common during respiratory illness season, including:
- Cough, cold, or flu symptoms, including sore throat and upset stomachs.
- Ear and eye infections.
- Fever.
- Sinus infections.
- And more.
Visit conehealth.com/urgentcare to check wait times and schedule an appointment at a location near you.
