Tips for Staying Healthy
Winter is approaching and our thoughts are filled with snowmen and sledding, holiday cheer and gift wrapping, runny noses and sneezes, tummy aches and sore throats. Very few of our children get through the winter unscathed by an illness, often multiple illnesses. On top of the typical array of winter germs of course our minds are on COVID as we all want to keep that bug out of our homes. While germs will spread despite our best intentions to keep them at bay there are some steps, we can take to help keep our children as healthy as possible during the winter season, and throughout the year.
Step 1: Get a good night’s sleep
Believe it our not a good night sleep not only keeps children bright eyed and bushy tailed, but it also helps their bodies to fight off infections. Being run down weakens the immune system and makes us more susceptible to germs. Small children should sleep for 10-12 hours per night. Children under the age of 12 should get 9-10 hours of sleep and teens need 8-9 hours. Having a consistent bedtime and wake up time every day of the week helps assure a good night’s sleep. For children who have difficulty falling asleep at an appropriate bedtime try implementing the following:
Avoid caffeinated products, like chocolate, soda, and tea for at least 4 hours prior to bedtime
Turn off all screens, including TV, computers, and cell phones 1 hour before bedtime
Get into bed 30 minutes before bedtime and have your child read or be read to in a darkened room to help make the eyes tired
Baths before bedtime have been shown to cause a release of the sleepy hormone, Melatonin from our brains, and helps us to fall asleep
Step 2: Eat 3 healthy meals a day
Our bodies and our immune system need good nutrition to function at its best. Eating well keeps our bodies strong and helps us to fight off infections. Our bodies absorb vitamins and minerals best when they are in the foods we eat rather than in a pill or supplement. By skipping meals, we zap our body of the energy it needs and that makes us more susceptible to infections. A well-balanced diet should include the following at each meal:
Protein: Protein supplies our bodies with energy and keeps us strong
Fruits and vegetables: Both fruits and vegetables provide us with vitamins and minerals which help us to fight off germs. Vitamins C and D and Zinc are important for proper immune function. However, multiple studies have found that taking large doses does not prevent infection and can be harmful. It is important to consult with a doctor before giving your child any supplements.
Whole grains: Complex carbohydrates are an important source of energy and keep our GI tract moving, another great way to get rid of germs that can make us sick.
Water: Drinking water with meals and snacks prevents dehydration, another energy zapper to avoid.
Step 3: Wash your hands, wash your hands, wash your hands
I can not overstate how important it is to teach your children to wash their hands throughout the day, especially after using the bathroom and always before eating. Kids touch germs on a contaminated surface, touch their face and get sick.
Teach proper hand washing technique:
Use warm water and soap
Lather hands for at least 30 seconds or the amount of time it takes you to sing “ Happy Birthday to You”
Hand sanitizer is a good substitute when soap is not available and also should be thoroughly rubbed into the hands for 30 seconds
Preventing COVID
Wearing a mask has been shown in many studies to not only prevent the mask wearer from spreading COVID but also from catching COVID. A good rule of thumb is to always wear a mask when with anyone who is not living in your home with you. Wear a mask indoors and wear a mask outdoors. If you must take off your mask when near other people stay at least six feet away and replace your mask as quickly as possible. An added benefit of mask wearing is that it prevents many other germs including the flu!
Social distancing means staying at least six feet apart from people you don’t live with. In indoor areas with good ventilation and outdoors, the COVID virus does not typically travel for more then six feet, although sneezing, coughing, shouting, and singing can propel the virus further then six feet. Avoid shouting and singing and cover up coughs and sneezes with your arm when around other people.
Washing your hands, as discussed above, will kill the COVID virus. So wash up everyone!