Back-to-school season is here, and with it comes all the wonderful (and not-so-wonderful) things our kids bring home. My son even asked for $6 to wash his hands — confusing it with getting sick 😂. After a tough tonsillectomy recovery in our house, we’re extra motivated to keep germs at bay this year. And yes, I even braided my daughter’s hair to try to dodge the dreaded lice!
Here are 5 doctor-backed ways to help your family stay healthier as we dive into the new school year. These are the habits pediatricians recommend to boost immunity and prevent those common sniffles and bugs.
1. Hand Hygiene Heroes
This is non-negotiable! Frequent and thorough handwashing with soap and water for at least 20 seconds (sing ‘Happy Birthday’ twice!). Teach kids to wash before eating, after using the bathroom, and as soon as they get home from school. Hand sanitizer is a good backup when soap and water aren’t available.
Make it fun: Create a handwashing sticker chart or let your child pick their own silly handwashing song.
2. Prioritize Sleep
A tired body struggles to fight off illness. Aim for consistent bedtimes and sufficient sleep: 9-12 hours for school-aged children and 8-10 hours for teenagers. Sleep is when their immune system recharges!
3. Fuel Up Right
A balanced diet packed with colorful fruits, vegetables, whole grains, and lean proteins provides the essential nutrients for a strong immune system. Don’t forget hydration – send those water bottles to school!
Immunity Boosting Grocery List by Color 🌈
✨ Make it fun: Save and print this list for your next store run, stick it on the fridge, and let kids check off colors as they eat them each day — a “rainbow immunity challenge.”
4. Stay Up-to-Date on Vaccinations
Ensure that everyone in the family is up to date on their recommended immunizations, particularly the annual flu shot. Vaccines are a powerful tool in preventing serious illnesses and protecting our communities.
Make it fun: Explain vaccines as ‘super shields’ that protect their whole team (family, classmates, friends).
5. Practice Smart Germ Etiquette
Teach kids to cough or sneeze into their elbow or a tissue (and dispose of it!). Remind them to avoid touching their face (eyes, nose, mouth) and not to share personal items like water bottles or utensils. And if they’re sick, keep them home to prevent spreading germs!
Make it fun: Play ‘Germ Ninja’ — kids get a point every time they remember to sneeze into their elbow or wash their hands without being asked.
Healthy Habits by Age (Save This!)
Building healthy habits early sets our kids up for life. Here are some age-appropriate focuses:
| Age Group | Focus Areas | Make it Fun! |
| Preschool (3–5) | Handwashing basics, consistent bedtime routine, brushing teeth | Sing while you scrub |
| Elementary (6–10) | Balanced lunches, carrying water bottles, and 1 hour of active play daily | Pack your power lunch |
| Tweens (11–13) | Screen-time limits, hygiene independence, and consistent sleep | Screens down, snooze up |
| Teens (14+) | 8-10 hours of sleep, emotional wellness, stress management, healthy snack choices | Snack swaps = smart fuel |
What I Learned from My Recent Episode with Maimah Karmo
And while these day-to-day habits matter, I was reminded in my recent conversation with the incredible Maimah Karmo (you can watch it here!) that health is also about the long game. One of her biggest takeaways: health is the best legacy we can give our kids.
This means:
– Advocating for early screenings and regular doctor’s visits.
– Becoming an Angel Advocate at the Tigerlily Foundation to own your health journey and educate others.
What’s your go-to trick for keeping germs away? Share your favorite hacks below — because we all need fresh ideas this season!