Let’s explore five key tips to help maintain your child's wellbeing throughout the school year. These simple yet effective practices can support your child in staying well and thriving.
Whether you're an experienced parent or preparing for your child's first school year, these tips will provide some helpful guidance as you get ready for the term ahead.
1. Practice good hygiene
With children spending time in close proximity to one another, schools can be a place where germs spread quickly. Encouraging good hygiene is a key step in helping your child stay healthy. This includes washing their hands regularly, covering their mouth when coughing or sneezing, and avoiding the sharing of food or drinks.
However, it's also important not to overuse hand sanitiser. While it’s effective at removing germs, it can also affect the balance of beneficial bacteria on the skin and in the gut.
In today’s world, it’s crucial to maintain a healthy exchange of microbes, as an over-sanitised environment can impact the natural diversity of the microbiome.
2. Prioritise sleep
Sleep plays a vital role in your child’s well-being. Ensuring that your child follows a consistent sleep routine helps maintain their overall health, as well as their gut health.
As a general guide, younger children should aim for 10-12 hours of sleep each night, while older children typically need about 9 hours.
Studies have shown that a lack of sleep can affect the gut microbiome, disrupting the balance of microbes.
3. Support a healthy gut microbiome
Maintaining a balanced gut microbiome is an essential part of overall health. The gut is home to a large variety of friendly bacteria, and supporting their balance can help maintain your child’s well-being.
A healthy diet filled with fruits, vegetables, whole grains, and fermented foods can help nourish the beneficial bacteria in the gut. You might also consider including probiotic style foods in your child’s diet, which can support the balance of microbes in the digestive system.
4. Physical exercise and plenty of it
Exercise is not only important for physical health but can also have a positive impact on the microbiome. Regular physical activity has been shown to influence the diversity of the gut microbes, contributing to overall well-being.
Encourage your child to stay active through organised sports, outdoor play, or family activities. Not only does exercise help maintain a healthy weight and strong body, but it also contributes to a positive mood and better concentration.
5. Plan healthy meals and snacks
What your child eats may potentially influence the balance of their gut microbiome. Providing a nutritious diet is key to keeping them happy and functioning properly.
Try to prepare balanced lunches and snacks, including a variety of fruits, vegetables, whole grains, and lean proteins. Avoid overly processed snacks that are high in sugar or fat, as these can negatively impact gut health and may make your child feel sluggish or unfocused throughout the day.
Why not try some of these healthy lunchbox ideas from Lucy Upton, one of the UK’s leading paediatric dietitians, aka The Children’s Dietitian.
