7 Ways to Keep Kids Healthy During the School Year

School is a place where kids learn and grow cognitively, develop social skills, and become independent individuals. Children also spend a lot of time in classrooms where they can easily pick up germs and illnesses and transfer infections to one another. It's essential that kids learn healthy habits—such as handwashing, getting sufficient sleep, and eating nutritious meals—early on. By helping kids establish some important habits, parents can show them how to make health a priority during the school year.


Get Current on All Vaccines

Illustration of child at the doctor getting a shit

Verywell / Ellen Linder

Vaccines are the best way to prevent the spread of 16 different diseases, and during the pandemic, there was a steep drop in the number of children who received all the vaccines they need on time.

COVID-19 vaccines are now approved for use in children older than 6 months of age. See your child's pediatrician to schedule their COVID-19 vaccine appointment, and make sure your child has all the immunizations they need, including the seasonal flu vaccine. Everyone in your family should get it by the end of October.

Update: November 2022

On October 20, 2022, the Center for Disease Control's Advisory Committee on Immunization Practices voted to add COVID-19 vaccination to the childhood immunization schedule. While the CDC makes vaccine recommendations, each state will determine which ones are required for school entry. The updated schedule is set to be released in early 2023.


Teach Proper Hand Washing

Illustration of child washing her hands

Verywell /Ellen Lindner

Hand washing with soap and water for at least 20 seconds is one of the most important ways to prevent the spread of illness in the classroom and elsewhere. When kids come in contact with germs, they can easily spread those germs—especially if they rub their eyes or scratch their nose.

Then it's only a matter of time until the rest of the family is sick as well. But frequent hand washing can help slow the spread of germs.

Hand washing—along with vaccination, wearing masks, and social distancing—is the best way to stop the spread of COVID-19.

Teach kids how to wash their hands properly—and when to do it (after blowing their nose, using the bathroom, and before eating). This helps reduce their risk of getting sick and in turn, from infecting others.

Be sure to assist young children with washing their hands. When hand washing is not possible, hand sanitizer containing at least 60% alcohol is the next best way to kill germs that cause COVID-19 and other illnesses, according to the CDC.


Help the Immune System Function Well

Illustration of vitamin C and gummies

Verywell / Ellen Lindner

There is no proven way to "boost" the immune system, but it is important to keep kids' bodies healthy so their immune systems can work properly. Getting enough sleep, maintaining a healthy diet, managing stress, exercising, making time to laugh, and emphasizing hand washing can help reduce your child's risk of getting colds, flu, and other infections.

Even with preventative measures, most kids will get between six and eight colds per year as their immune systems continue to develop. And with COVID-19 still circulating, the need to prevent illnesses during the 2022–2023 school year remains important.

The most effective way to prevent disease is through vaccination. There is growing interest among parents in giving kids supplements like elderberry, or extra doses of vitamins such as vitamin C, but you should always consult with your child's doctor before giving them supplements of any kind.

The American Academy of Pediatrics does not recommend vitamin supplements for healthy children who eat a varied diet. It's best that they get their vitamins from foods.


Watch for Signs of Anxiety and Stress

Illustration of children playing basketball, doing a puzzle, and completing homework

Verywell / Ellen Lindner

Homework, tests, social pressures—kids can face a lot of stressful situations every day. Research shows that stress and anxiety can have a negative impact on kids' health, just like it can on the health of adults. Parents need to know how to spot symptoms of stress and find ways to manage children's anxiety.

This is especially important as your child navigates another school year that may look different than they're used to. Kids are still recovering from the upheavals caused by the pandemic, and some children may show continuing distress.

Work with your child to identify things in their life that they can control, like what they wear and how they spend their free time. Brainstorm together about what helps them de-stress. For some kids this might mean writing in a journal, while others might enjoy playing a board game or going for walk.

The key is to personalize stress management strategies to each child. What works for one may not work for another. If these self-help strategies aren't working, contact your child's pediatrician for recommendations on ways to address your child's anxiety and stress.


Establish Good Sleep Hygiene

Illustration of child in bed with stuffed animal at 9pm

Verywell / Ellen Lindner

Making sure your children get enough sleep is a crucial part of keeping them healthy. In fact, studies show that missing sleep can affect kids in a number of ways. Lack of sleep can lead to poor concentration, obesity, depression, suicidal ideation, and injuries.

Not only is sleep an important part of a child's physical and emotional health; it also can play a role role in how well they do in school. And research suggests that kids are sleeping less than they did years ago.

A meta-analysis of nearly 700,000 children from 20 different countries found that children's sleep has decreased by approximately 1 hour per night over the past century, with the rate of change being greatest on school days.

Even older kids can benefit from having a set bedtime. Also try to incorporate predictability into their schedules and give reassurance if stress or uncertainty is interfering with sleep.


Provide a Brain-Boosting Breakfast

Child eating breakfast

Verywell / Ellen Lindner

Breakfast really is the most important meal of the day when it comes to students. A balanced breakfast of protein and complex carbohydrates has been established as an important factor for brain function and maintenance of a steady energy level through the day.

According to one study, children who regularly eat breakfast are more likely to consume adequate nutrients and eat less total fat and cholesterol. Likewise, iron, B vitamins and vitamin D are approximately 20% to 60% higher in kids who regularly eat breakfast compared with those who skip it.


Offer Healthy Snacks

Plate of grapes and carrots

Verywell / Ellen Lindner

Kids are often ravenous after school. But you don't have to sacrifice good nutrition for convenience. Nutritious after-school snacks can be just as quick, easy, and tasty as processed picks.

Snacks are also important because—when combined with healthy meals—they help kids get the nutrients they need. Plus, having small snacks spaced between meals reinforces the idea that kids should eat small meals and eat when they are hungry. This helps them build healthy eating habits.

15 Sources
Verywell Family uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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  15. American Academy of Pediatrics. Choosing healthy snacks for kids.

By Katherine Lee
Katherine Lee is a parenting writer and a former editor at Parenting and Working Mother magazines.