Back-to-school time can be a whirlwind of organising. Uniforms, books, shoes, and more.
On the one hand, you might enjoy getting back into a routine and time for yourself, but on the other, it means more contact with other kids and their germs.
Supporting a healthy immune system doesn’t get much of a mention in the back-to-school rush, but it is the best way to reduce the chances of catching common infections such as colds and other viruses.
5 Ways to Boost Immunity
1. Wash Hands Regularly
We all got pretty good at handwashing during the pandemic. Encourage your children to wash their hands regularly, especially before eating and after using the bathroom to stop the spread of illness.
TIP: For a 25-second thorough hand wash, singing ‘Twinkle Twinkle Little Star’ is a perfect and engaging song to sing while washing little hands.
2. Regular Sleep Routine
Getting a good night's sleep is important for a strong immune system, growth, and learning.
Encourage great sleeping patterns by creating a sleep routine to start at the same time every night. A bedtime routine can be as simple as a bath, story, and bed to help wind down before falling asleep.
The U.S based National Sleep Foundation’s recommended sleep duration chart below is a great guide to help you understand how much sleep your child needs and when to start your bedtime routine each night.
|
Age |
Recommended |
May be Appropriate |
Not Recommended |
|
Newborns |
14 to 17 hours |
11 to 13 hours |
Less than 11 hours |
|
0-3 months |
18 to 19 hours |
More than 19 hours |
|
|
Infants |
12 to 15 hours |
10 to 11 hours |
Less than 10 hours |
|
4-11 months |
16 to 18 hours |
More than 18 hours |
|
|
Toddlers |
11 to 14 hours |
9 to 10 hours |
Less than 9 hours |
|
1-2 years |
15 to 16 hours |
More than 16 hours |
|
|
Pre-schoolers |
10 to 13 hours |
8 to 9 hours |
Less than 8 hours |
|
3-5 years |
14 hours |
More than 14 hours |
|
|
School-aged Children |
9 to 11 hours |
7 to 8 hours |
Less than 7 hours |
|
6-13 years |
12 hours |
More than 12 hours |
|
|
Teenagers |
8 to 10 hours |
7 hours |
Less than 7 hours |
|
14-17 years |
11 hours |
More than 11 hours |
|
|
Young Adults |
7 to 9 hours |
6 hours |
Less than 6 hours |
|
18-25 years |
10 to 11 hours |
More than 11 hours |
|
|
Adults 26-64 years |
7 to 9 hours |
6 hours |
Less than 6 hours |
|
10 hours |
More than 10 hours |
||
|
Older Adults |
7 to 8 hours |
5-6 hours |
Less than 5 hours |
|
≥ 65 years |
9 hours |
More than 9 hours |
|
|
The above sleep duration recommendations are based on a report of an expert panel convened by the US-based National Sleep Foundation and published in 2015 in their journal Sleep Health. |
|||
3. Healthy Diet
A healthy diet is an easy and effective way to increase our body’s production of immune cells and antibodies to fight off illness and infections.
For healthy and delicious lunchbox ideas, check out Nutrition Australia’s healthy lunch recipes.
4. Stay Active
Encourage your kids to stay active, as regular physical activity can help to boost immunity.
Taking regular walks after school, kicking the footy at your local oval once a week, and going for a family bike ride on the weekend are a few simple ways you can stay active.
5. Keep the House Clean
We don’t make the rules, but cleaning is an important step to take to make sure you are reducing the spread of germs and illness in your home. Using cleaning products that contain detergent will remove and reduce the spread of germs and dirt around the house.
Try to engage the kids to help you clean up, by turning it into a game or rewarding them for a job well done.
Get the Whole Family Covered
Are you worried about your child’s health? Your GP is a great first stop to get advice or referrals to specialists.
Our Premier Family Extras Cover covers nutrition and dietetics, orthodontics, optical, and more to get you ready for the start of school and to support you throughout the year.
You can explore our full range of extras covers to find something that suits you and your family.