Back-to-school time has arrived, and many people feel a little anxious about themselves or their children going back. With viruses like the flu, COVID-19, and others, it’s important to prioritize your health during this time of year.
It’s not possible to totally protect yourself from all bacteria and germs, but there are many things you can do to help you and your children stay healthy during back-to-school time. Read on as we share our top tips for staying healthy this school year!
Practice Good Hygiene
One essential aspect of staying healthy now and throughout the year is practicing good hygiene. The CDC recommends that you wash your hands often, especially after being around a sick individual, after using the bathroom, and before eating. Do for 20 seconds using soap and water for handwashing to be most effective.
It’s best to avoid touching your nose, mouth, and eyes, especially if you’ve been around a sick person or haven’t washed your hands. Sneezing into your elbow and covering your mouth when you cough is other ways to prevent the spread of germs.
If you or your children are not feeling well, don’t go to school or work, as you may spread the illness to others. Stay home and get some rest so you can feel better faster.
Eat Nutritious Foods
Consuming foods with a high nutritional value is critical to helping your immune system stay strong and keep your body healthy. The foods you eat provide your body with many vitamins and minerals that it needs to function.
According to information from the Cleveland Clinic, there are many minerals and vitamins that your immune system needs to operate, such as iron, folate, selenium, zinc, and vitamins A, C, D, and E. They work to support your immune system, so it performs properly and helps fight off, prevent, and shorten infections.
Various foods contain these essential vitamins and minerals, including cantaloupe, strawberries, avocado, spinach, kale, carrots, sweet potatoes, almonds, sunflower seeds, beans, chickpeas, salmon, and turkey. Many additional fruits and vegetables contain these vital nutrients, so it is a great idea to include them in your diet.
One simple way to consume these healthy foods is to make a smoothie. Pick your favorite fruits, such as cantaloupe, strawberries, and blueberries, and then add some kale and spinach. Pour in water and blend until it’s creamy. Now you can enjoy a smoothie that’s delicious and nutritious!
Eating less sugar and processed foods can also help you stay healthy, as they fill you up but do not provide your body with the nutrition it needs. Eating out less and preparing more of your meals at home is a great way to accomplish this goal. When you cook more at home, you can make more nutritious foods and work to keep your body healthy.
Create Healthy Habits
Establishing healthy habits and doing them each day can greatly impact your and your family’s health during back-to-school time. Staying hydrated by drinking an adequate amount of water is one crucial healthy habit. Water serves various purposes in keeping you healthy, and your body contains a large percentage of water.
Staying active and exercising regularly is another healthy habit of keeping you feeling your best. According to information from the Mayo Clinic, healthy adults should exercise moderately for at least 150 minutes or vigorously for at least 75 minutes each week. Moderate exercise examples include riding a bicycle, walking briskly, and swimming. Running, playing basketball, and jumping rope are some examples of more vigorous exercise.
Ensuring that you get enough sleep each night can also help keep you healthy. You will need a different amount of sleep depending on your age. The Mayo Clinic states that children ages 6 to 12 need to sleep for 9 to 12 hours, and adults need to sleep for at least 7 hours per day.
Reducing stress is another way to positively impact your health, as large amounts of stress are unsuitable for your body or mind. Some effective ways to reduce stress include dedicating time to relaxation, practicing meditation and mindfulness techniques, and learning better coping methods.
We hope these tips will help keep you healthy during the back-to-school season and the rest of the year!
To learn more about our programs at Boardman Training Center, request information here!