If you have a school age child it can feel inevitable that the whole family will end up with a cough or cold in September. Here’s some advice to help you try and avoid back-to-school illnesses.
It’s not unusual for children to catch a cold, as well as other respiratory infections, when they return to school after the holidays. If you’re a parent or carer here’s some advice from Natalie Daley, Consultant in Public Health, on how you can try and keep your child, and you, healthy as the school term starts.
1. Get into good hygiene habits to stop the spread of germs
Handwashing
Regular handwashing helps stop you getting ill and prevents germs being passed on, so it’s worth showing children how to wash their hands properly and encouraging them to do it regularly.
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Watch a video on handwashing for younger children
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Watch a video on handwashing for older children
Show them how to avoid spreading coughs and sneezes
If you can, try and teach your child to catch coughs and sneezes in a tissue and bin it afterwards, before ideally washing their hands or using hand sanitiser. If they don’t have a tissue encourage them to cough or sneeze into their elbow, rather than their hands, to try and stop the spread of germs.
2. Encourage regular exercise
There are lots of benefits to exercising regularly, one of them is that it can boost your immune system making you less likely to catch a cold (McCarthy, 2023). This applies to both children and adults, so the whole family could feel the benefits if you can get out together for walks, bike rides or a game of frisbee in the park.
If the weather’s bad you could try playing one of the NHS’s indoor 10 Minute Shake Up games inspired by some of their favourite Disney characters. Or you could try a Joe Wicks’ workout for kids or some Cosmic Kids Yoga.
3. Try and eat a balanced diet
Eating a well-balanced diet is an important part of a healthy lifestyle and is particularly important for children and young people as they are growing and developing. Eating healthily won’t stop you from getting ill, but making sure your body is getting everything it needs will make you less likely to pick up a bug and help you get rid of it more quickly (BHF, 2024).
We’ve worked with Enterprise Rent-A-Car and the Let’s Get Cooking Team at the British Dietetic Association to develop resources for you on healthy eating. These resources will give you the knowledge and confidence to prepare healthy meals for all the family on a budget. Read advice on healthy eating.
4. Get some rest
Returning to school can be full on for the whole family so try and schedule some down time and get some rest. Balance out time spent being energetic with activities to help everyone relax, such as colouring or drawing. There are some ideas for creative activities you could do in our low-cost kids’ activities blog.
Not getting enough sleep can mean that your immune system doesn’t work as well as it could (NHS, 2024), and we know that getting children to sleep - and to stay asleep! - can be far from easy. There’s advice on how much sleep children need at different stages of their life and how you can support them on our Family Space website.
5. #AskAboutAsthma
Catching a cold is unpleasant for anyone, but if your child has been diagnosed with asthma you might find that their symptoms can be made worse if they get ill. Following the advice here might lower their risk of becoming ill and an attack being triggered.
If your child does have asthma, it’s worth being aware that each year there is a rise in the number of asthma attacks following the return to school after the summer holidays. The #AskAboutAsthma campaign wants people involved in the care of a child or young person with asthma to know about the four asks that can help every person to manage their condition and live full, active lives. Find out more about the #AskAboutAsthma campaign.
More resources to help you
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Information from the NHS on the common cold.
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The UK Health Security Agency’s parent’s guide to keeping kids healthy this school term.
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Information from the NHS on colds, coughs and ear infections in children.
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Information on keeping your child healthy on our Family Space website.
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