How to protect your kids from back to school colds

Adopt good hygiene measures

Basic good hygiene measures are an important way of reducing the transmission of viruses, says Dr Dave Nichols of MyHealthChecked.

Wash hands frequently with warm soap and water if you (or the kids) have symptoms, or have come into close contact with someone who has symptoms. He says avoid sharing items within households, such as towels.

Get into a physical exercise routine

Ensuring regular physical exercise is important because it has been shown to reduce the chances of people developing viral illnesses such as the common cold, advises Nichols.

“Exercise plays an important role in boosting immunity by increasing the circulation of some important immune cells, which fight against infection,” says Nichols. 

It also plays a key role in helping to reduce stress and the release of stress related hormones within the body, which has an important impact.

Eat healthy foods

“Eating well will help support a good functioning immune system,” says Dr Emeka Okorocha, medical doctor and TV personality.

“The body needs a range of nutrients and vitamins to stay strong and healthy, and prevent the development of disease.”

He highlights the following vitamins… “Vitamin A, which is converted from beta carotene found in vegetables such as sweet potatoes and beetroots, is very good for helping support the mucosal lining in your nose and lungs – and helps defend against infection.

“Vitamin C has always been considered a good preventative vitamin from catching colds, this can be found naturally in fruits like strawberries, blueberries, blackberries and raspberries – and in leafy vegetables like spinach as well as broccoli, peppers and peas.

Vitamin D that many of us get from natural sunlight is also ideal for overall health – and studies have shown that people lacking in vitamin D are more likely to succumb to infection.

You can obtain vitamin D from foods such as salmon, mackerel, eggs, and mushrooms.

Okorocha continues: “I love fresh berries – strawberries, raspberries and blueberries, for example, are high in antioxidants and contain lots of vitamin C, which helps our bodies to produce antibodies that keep us from getting sick.

“Berries are also high in flavonoids which help protect cells in our immune system by promoting activation and secretory processes within cells.” He says studies have indicated that regularly eating fruits such as blueberries may decrease your likelihood of catching a cold.

Get adequate rest and sleep 

Ensuring you’re getting adequate amounts of rest and sleep is crucial in helping to reduce your risk of becoming unwell, urges Nichols.

“A healthy adult needs between seven to nine hours of sleep per night, with children requiring longer,” says Nichols. 

Sleep quality has been shown to be an important predictor of immunity, with those regularly sleeping under the recommended amounts more likely to develop a cold.

“Improving your sleeping pattern is therefore an important way to reduce the chances of becoming unwell.”