Local students return to classrooms this week with new backpacks, high hopes and possibly some butterflies in their tummy. Unfortunately, they can return home with germs and viruses that lead to respiratory illness and stomach flu that could sideline them, their siblings and parents.

“Back to school means close exposure of children with each other in the classroom, at sporting events and at other extracurricular activities,” said Brooke Packard, physician assistant with UCHealth Yampa Valley Medical Center who also supports the Steamboat Springs School District’s employee health clinic.

“Those things make it that much easier for germs to be spread, which can lead to kids bringing viruses home to their families,” added Packard.

But, transitioning from outdoor summer fun to indoor classes doesn’t have to mean that coughs, colds and flus are part of the new school year.

Back to basics: Wash those hands

“Something as easy and simple as washing your hands can’t be underestimated for maintaining good health,” said Packard. “It’s at the top of the list in terms of good basic hygiene.”

No matter the age, everyone should practice good handwashing techniques that include scrubbing between fingers and for an extended time, say long enough to sing the first verse of “Happy Birthday.” It’s especially important to wash hands after using the bathroom and blowing your nose, which can be two main sources of germ spreading.

While it might be tempting to send children to school when they’re not feeling well due to busy parent schedules, Packard advises against it. Not only will your child not have a good day at school due to being under the weather, they will likely be passing viruses to their classmates and teachers.

“Keep them home and wait until they’re feeling better before letting them return to class,” said Packard.

If and when your child brings home a virus, wiping off high-touch service areas in the kitchen and bathroom with a bleach-based cleanser is recommended, along with swapping out towels, changing sheets and ventilating your house with fresh air. It’s a good idea to have fever reducers and a humidifier on hand to help relieve symptoms. The ever-reliable BRAT diet, comprised of bananas, rice, applesauce and toast, is still reliable if the stomach flu hits.

A balanced diet

An immune system that is heartened with a balanced diet makes it that much easier to fight off infections, said Packard, and that includes eating a healthy breakfast and packing a lunch with fruits and vegetables, protein and carbohydrates.

“Try to eat the rainbow every day – fruits and veggies of all sorts of colors – as maintaining a healthy diet is key to maintaining a healthy immune system,” she said.

Proper hydration, between three and eight cups of water per day depending upon a child’s age and physical activity level, is also key. She suggests a thermos or fun water bottle to encourage children, especially younger ones, to drink water.

Packard is a big believer in vitamin D for people of all ages, especially in the winter when more time is spent inside.

“If there’s one vitamin that everyone can take all of their lives, it’s D,” she said.

Sleep hygiene

No matter what the age, sleep is essential to good health and especially important for growing children and teenagers, Packard said. Most kids need an average of 10 hours of sleep a night, which can at times be a difficult ask, especially for high school students busy with academic, athletic and extracurricular commitments. She suggests:

• Developing a bedtime routine whenever possible.
• Limiting screen time after dinner, and shutting off phones and computers two hours before sleep.
• Taking a bath or shower or reading before lights out.

“It’s amazing how a lack of sleep can impact your health,” said Packard. “Sleep is so important and so much of it is dependent on getting into a deeper sleep pattern.”

Don’t forget to have fun

A healthy mind is just as important as a healthy body, and both need to co-exist in harmony, Packard said. She suggests lots of fresh air, exercise and fun with family and friends. Time spent together also presents moments for parents to check in with children about any stressors or anxiety, and look for possible signs of depression or mental health struggles.

“Carve out family time – take a walk, go to the park, eat dinner together,” said Packard. “Ask questions and stay connected with your kids.”

Mary Gay Broderick writes for UCHealth. She can be reached at marygaybroderick@comcast.net.