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Start the Year Strong: Immune Health Tips for Kids Heading Back to School

Start the Year Strong: Immune Health Tips for Kids Heading Back to School

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The post-winter break period is tough.

Between resetting routines, colder weather, and the excitement (or dread) of heading back to class, it’s easy to feel overwhelmed. But with a few thoughtful steps, you can help your child ease back into school life while staying strong and energized. 

As a pediatric nurse, I’m sharing my favorite tips to support your kids’ health during this busy winter season. Let’s start the year off right!

Reset Healthy Eating Habits

Cozy Breakfasts

Winter mornings call for breakfasts that are warm, hearty, and packed with nutrients to keep kids energized and focused. Try oatmeal topped with fresh fruit and a drizzle of honey, or scrambled eggs paired with whole-grain toast. These comforting options provide the fuel kids need to power through the day.

Midday Energy Boosters

When it comes to school lunches, think thermos-friendly options like soups or stews that stay warm until lunchtime. Pair these with easy-to-eat snacks like cheese sticks or apple slices. And don’t forget hydration—herbal teas or warm water with a splash of lemon and honey can be a cozy, healthy alternative to sugary drinks.

Strengthen Everyday Hygiene

To keep kids healthy, encourage frequent handwashing, especially before meals and after they get home. Use warm water and soap, and teach them to scrub for at least 20 seconds. Make it fun (and educational!) by singing a 20-second song like the ABCs or this fun one.

Remind your kids to wash their hands frequently throughout the school day, if possible. Especially after encountering high-touch surfaces like doorknobs and shared toys. 

Pro-tip to stay well this winter: don’t touch your face with unwashed hands—and encourage your kids to do the same!

Support Rest and Routine

Sleep to Replenish and Recharge

Reinforce a consistent bedtime routine to help kids wind down and get the rest they need to tackle each day. During the winter months, focus on creating a soothing environment with soft lighting, cozy blankets, and a predictable pre-bedtime ritual, like reading a book together.

Balancing Activities and Downtime

After a full day of school, downtime is key to helping kids avoid overstimulation. Encourage quiet, screen-free evening activities like puzzles, drawing, or storytelling to help them relax before bed.

Support Emotional Well-being

Easing the Transition Back to School

The return to school after a long break can be tough for kids. Ease the transition by talking about the exciting things ahead—new friends, projects, or activities. 

If your child is dreading going back to school after winter break, put yourself in their shoes to understand their feelings: ever had to go back to work after a fantastic vacation? Even if you love your job, it’s hard to get back to reality. So give your kids grace while they navigate their emotions during this phase.

Give your child something to look forward to after the first week back at school. Maybe a playdate with their bestie, or a trip to the mall or movies.

Checking In on Winter Blues

Cold weather can impact kids’ mood and energy levels. Some may even experience seasonal affective disorder. Keep an eye out for signs of low energy or irritability. If you’re concerned your child’s decreased energy and sadness is more than the “winter blues”, talk to their pediatrician. 

Encourage light exposure, physical activity, and creative play to keep spirits lifted. A little movement and sunshine can go a long way—for both parents and kids!

The Final Note

By focusing on nutritious meals, good hygiene, restful sleep, and emotional resilience, you can help your child stay healthy and thriving after winter break AND throughout the school year. Small changes in their routine can make a big difference in their energy and overall well-being. Remember, consistency is key!

This year can be their healthiest yet. Try Hiya Kid’s Daily Immune to support your child’s growing immune system so they can maintain their natural defenses. Whether it’s a change in seasons, a new environment, or just a concern about your kids often being run down, our Kids Daily Immune is quick and easy to use. Just one a day to support your kid’s immune system — always with zero sugar and a taste kids love.




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