Back-to-School Wellness: How we’re trying to stay healthy in our household

Written By DeAnna Cabrera

Disclaimer: This article is for informational and educational purposes only and is not intended as medical advice. I am sharing information I have gathered and personally found helpful in educating and supporting my own children. Every child is unique, and health needs can vary. Please consult your pediatrician or another qualified healthcare provider with any questions or concerns about your child’s health.

Heading back to school is full of excitement—and yes, the sniffles. While catching every cold isn’t realistic, you can tilt the odds in your favor. Here’s a science-backed guide to help reduce sickness and support children’s immune systems.

1. Handwashing: Your First Defense

  • Evidence at a glance: Handwashing with soap can reduce diarrhea by ~30% and respiratory infections (like colds) by ~20% (CDC, 2024).

  • At home matters: Regular handwashing with soap can reduce the risk of respiratory infections in children by 21% and gastrointestinal illnesses by 31% in community and school settings. (Aiello, Coulborn, Perez, & Larson, 2008).

  • Every wash counts: Studies suggest each proper handwashing may lower the daily risk of respiratory infection by about 3% (Rabie et al., 2021).

  • Make it fun: Teaching handwashing through songs, posters, or school lessons helps reinforce healthy habits (Frontiers, 2024).

  • Teach technique: Scrub for at least 20 seconds—cover fronts, backs, between fingers, thumbs, and under nails. Singing "Happy Birthday" twice works as a timer (Harvard Health, 2021).

2. Building Immunity

  • How it works: The immune system is the body’s defense network, using white blood cells and organs like lymph nodes to fight germs (Lurie Children’s, 2024).

  • Kid-friendly immune tips:

    • Balanced meals provide the vitamins and minerals immune cells need.

    • Sleep & rest repair and strengthen the immune response.

    • Physical activity & play support circulation and stress relief.

    • Routine doctor visits help catch issues early (Piedmont Healthcare, 2023).

    • Vaccines matter: Flu shots reduce severity and spread in classrooms (Business Insider, 2025).

3. Stay Active Daily

Regular movement is essential for physical health, mood, and immune support. Encourage at least 60 minutes of active play each day through:

  • Outdoor play or recess

  • Family walks or bike rides

  • Dance or sports activities at home or in local programs

Physical activity helps circulation, supports mental health, and reinforces healthy routines (CDC, 2022; World Health Organization, 2020).

4. Support Mental Health

School transitions can feel stressful for young children. Simple strategies can help them feel safe and supported:

  • Encourage conversations about feelings and school experiences.

  • Model coping strategies like deep breathing, journaling, or mindful pauses.

  • Build in downtime for rest or quiet activities at home.

If mood changes, persistent anxiety, or behavior concerns arise, reach out to a pediatrician or mental health professional (CDC, 2022; CDC, 2024).

5. Limit Screen Time

Too much screen time can affect sleep, focus, and physical activity. Recommendations for young children:

  • Set consistent daily limits.

  • Encourage screen-free meals and family time.

  • Balance digital learning with offline play and hands-on activities (American Academy of Pediatrics, 2016; WHO, 2019).

✨ Bottom Line for Parents

Frequent handwashing, nutritious meals, daily activity, limited screen time, attention to mental health, vaccines, and consistent routines are all strong, evidence-based ways to help kids thrive during the school year.

References

American Academy of Pediatrics. (2016). Media and young minds. Pediatrics, 138(5), e20162591. https://doi.org/10.1542/peds.2016-2591

Business Insider. (2025). The flu vaccine can protect your child at school. https://www.businessinsider.com/flu-vaccine-children-school-protection

Centers for Disease Control and Prevention. (2022). Physical activity facts https://archive.cdc.gov/#/details?url=https://www.cdc.gov/healthyschools/physicalactivity/facts.htm

Centers for Disease Control and Prevention. (2022). Managing stress. https://www.cdc.gov/mental-health/living-with/index.html

Centers for Disease Control and Prevention. (2024). Promoting mental health and well-being in schools. https://www.cdc.gov/mental-health-action-guide/about/index.html

Frontiers. (2024). Educational interventions for handwashing in children.

Harvard Health. (2021). Proper handwashing technique. https://www.health.harvard.edu/staying-healthy/try-this-wash-up

Lurie Children’s. (2024). How to Boost Your Childs Immune System https://www.luriechildrens.org/en/blog/how-to-boost-your-childs-immune-system/

Mbakaya, B. C., Lee, P. H., & Lee, R. L. T. (2017). Hand hygiene intervention strategies to reduce diarrhoea and respiratory infections among schoolchildren in developing countries: A systematic review. International Journal of Environmental Research and Public Health, 14(4), 371. https://doi.org/10.3390/ijerph14040371

Piedmont Healthcare. (2023). 7 ways to help your child stay healthy this school year. https://www.piedmont.org/living-real-change/7-ways-to-help-your-child-stay-healthy-this-school-year

Rabie, T., Curtis, V. (2021). Handwashing and risk of respiratory infections. Epidemiology and Infection, 149, e231. https://pubmed.ncbi.nlm.nih.gov/16553905/

World Health Organization. (2019). Guidelines on physical activity, sedentary behavior and sleep for children under 5 years of age. https://www.who.int/publications/i/item/9789241550536

World Health Organization. (2020). Physical activity factsheet. https://www.who.int/news-room/fact-sheets/detail/physical-activity

DeAnna Cabrera
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