Back-to-School Health Essentials: How to Keep Kids Healthy This School Year

The start of a new school year means new routines, busy mornings, packed lunchboxes and plenty of time spent around other children. While getting sick occasionally is a normal part of childhood, there are simple habits parents can introduce to support their child's health and make the transition back to school easier.

From good hand hygiene and healthy sleep habits to hydration, nutrition and nasal care, these back-to-school health tips can help families establish a healthy school routine.

Build a Healthy School Routine

After a long summer break, children may need some time to adjust to earlier mornings and structured days. Getting back into a consistent routine before school starts can make the transition easier.

Sleep is particularly important for children's health. Encourage a regular bedtime and wake-up time, and try to limit screens before bed. A well-rested child is generally better prepared to concentrate, learn and participate throughout the school day.

A nutritious breakfast can also help children start the morning with energy. Try to include a combination of whole grains, fruit, protein and dairy or suitable alternatives where possible.

Make Hand Hygiene a Daily Habit

Schools are busy environments where children share classrooms, playground equipment and other surfaces. Good hand hygiene is therefore one of the simplest ways to help reduce the spread of common childhood illnesses.

Teach children to wash their hands:

• Before eating or handling food
• After using the toilet
• After playing outdoors
• After coughing, sneezing or blowing their nose
• When they arrive home from school

Encourage children to wash with soap and water for long enough to properly clean their hands, including between the fingers and around the nails.

Good hygiene doesn't mean children need to avoid every germ. Rather, consistent handwashing is an easy everyday habit that supports a healthier school environment.

Look After Children's Nasal Health

Runny or blocked noses are common during childhood, particularly when children are exposed to colds and other respiratory infections at school.

Keeping the nose clean can be part of a simple children's nasal hygiene routine. Saline and seawater nasal sprays can help wash away mucus and impurities and support comfortable breathing.

For younger children, Stérimar Nose Hygiene Baby 50ml (0–3 Years) is made with natural purified seawater and is suitable from birth. It can be used as part of regular nasal hygiene.

For babies and young children experiencing nasal congestion, Stérimar Blocked Nose Baby 50ml is designed to help loosen mucus and relieve a blocked nose. It is suitable from 3 months to 3 years.

For older children, parents should always choose a nasal product appropriate for their child's age and follow the instructions on the packaging.

Focus on Hydration and Healthy Food

Hydration is another important part of keeping kids healthy during the school day. Make sure your child has a reusable water bottle and encourage them to drink regularly, particularly during warmer weather and after physical activity.

Lunchboxes can also play an important role in children's nutrition. Where possible, include a mixture of:

• Fresh or dried fruit
• Vegetables
• Wholegrain foods
• Protein-rich foods
• Dairy or suitable alternatives
• Water

Try to keep highly sugary snacks and drinks as occasional treats rather than everyday staples.

A varied, balanced diet provides the nutrients children need for normal growth and development and is an important foundation for a healthy children's immune system.

Do Children Need Vitamins?

A balanced diet should be the main source of vitamins and minerals for children. However, some families may consider a children's multivitamin when dietary intake is limited or additional nutritional support is appropriate.

For example, Vitaldin Multivitamin Gummies for Children x36 contains 11 vitamins and minerals and is formulated for children. The product is not recommended for children under 3 years and should be used according to the recommended daily dose.

Remember that children's vitamins should not replace a balanced diet. If you're unsure whether your child needs a supplement, speak to a doctor, pharmacist or other healthcare professional.

Prepare for Back-to-School Sickness

Even with good habits, children will sometimes catch colds and other common illnesses. Being prepared can make those days easier.

A simple back-to-school health kit at home could include:

• A thermometer
• Tissues
• Saline nasal spray suitable for your child's age
• Plasters and basic first-aid supplies
• Any regular medicines your child needs
• Plenty of fluids
• Easy-to-eat nutritious foods

Parents should also know when a child needs to stay home rather than going to school. If your child has a fever, is feeling significantly unwell or has symptoms that make it difficult to participate normally in school activities, allow them to rest and seek medical advice when appropriate.

Don't Forget Mental Wellbeing

Back-to-school health isn't only about preventing physical illness. Returning to school can also bring excitement, anxiety or stress.

Talk to your child about their day, ask how they're feeling and give them an opportunity to discuss any worries about school, friends, teachers or homework.

Keeping mornings predictable, preparing school items the night before and maintaining a consistent routine can also reduce unnecessary stress.

A Healthier Start to the School Year

Good back-to-school health doesn't require complicated routines. Small, consistent habits — including good hand hygiene, enough sleep, healthy food, regular hydration, nasal care and emotional support — can help children feel prepared for the school year.

By making these habits part of everyday family life, parents can give their children a strong foundation for a healthy and positive return to school.

Frequently Asked Questions