Healthy Back to School?

Before we hit the Top Ten, what is not on the list? Immune boosting. True immune problems are very rare in adults, but if you are worried about it, touch base with your GP. Why? Certain conditions, such as diabetes, put patients at risk for recurrent infections, sinus polyps can cause recurrent sinusitis,tonsil problems can cause recurrent tonsillitis, smokers are more likely to have chest infections…. Unfortunately, “immune boosting” is a favourite target of #pseudoscience marketing from unethical alternative practitioners to ridiculous salt room claims to “nutritional” or probiotic supplements of all sorts from health food shops to yogurt companies. No, it doesn’t work. None of it. This (unregulated!) industry worth millions of €, but frankly mammies, I know you are smarter than their ridiculous claims and advertising. There are no supplements that boost immunity. There are no probiotics that boost immunity. No magic “superfoods” that boost immunity. #pseudosciencesucks

So, let’s go: 10 Ways you can keep your family healthy #TrustScience

1. Good hand hygiene. This is the most important thing. Sad that it took a pandemic for some people to start cleaning their hands. Scary that recovered Covid patients have asked me if they still need to wash their hands. Everyone in your family should practice good hand hygiene at home, work, and school. Teach your child good hand hygiene and hand washing techniques. Encourage good hand washing. Teach your child to wash hands, at very least, before eating, after using toilet, after cough/sneezing/blowing nose, after using public transport, after the playground, after petting animals, after coming home from being out…. Recent pseudoscience claims that too much hand washing is bad for your child.  Your child’s immune system does not need e.coli (from toilets), salmonella (raw food), pinworm eggs, vomiting bug virus…. Nor does anyone else need your child’s snot smeared on a railing or door handle. Soap and water. It’s that simple.

2. Make sure you and your child have a healthy diet (link from INDI qualified dietitian in comments; their website is a great resource you can trust). Your child should also have adequate Vitamin D. Get a recommendation from your registered pharmacist/chemist. Many vitamins sold for children have nothing useful in them or inadequate amounts of vitamin D. Children under 4 should get a supplement containing 5 micrograms/day. Fortified milk is also helpful. If you are worried about your child’s diet, fussy eaters, food sensitivity: a CORU/INDI registered dietitian is the only person qualified to help (and they are great!) Vitamin C? That myth is a story for another day. Your child likely gets adequate Vitamin C in a healthy diet. Vitamin C can support a healthy immune system – anything over the body’s needs is just excreted by the kidneys (yes, you just pee it out.)

3. Cough and sneeze etiquette. Again, sad that it took some of us a pandemic to make this a habit. Teach your child to sneeze/cough into their elbow, not their hand. (you should be doing it too!) Start this from the beginning. Teach them to wipe their runny nose with a tissue, not a hand, and dispose of it properly.

4. Vaccines. (Ok, I lied: there is a way to boost your immune system) Vaccines teach your body to make defenses against serious viruses and some bacteria that can be deadly, disabling, or difficult to treat. Check that your child’s vaccines are up-to-date. If your child is 12+, have they gotten their Covid vaccine? If you are considering paying for an optional chicken pox vaccine, the earlier in school year the better. In the next few weeks, flu vaccine will be rolled out. I will be talking at length about it. Please get the flu vaccine for yourself and your family. #flushot will be #YourBestShot this winter. #VaccinesWork

5. What’s your sick day plan? You need one. Start thinking now, because it will happen and your family will need it. It isn’t easy, but this is our new normal. Really. “I know it’s not Covid” approach has not worked well over the last 18 months. Virus gonna virus and it’s not going to listen to your arguments. Even if it’s not covid, it can be flu or RSV. Don’t go to work sick. Don’t go to school sick. Don’t go to the gym sick. Don’t go to playdates sick. Don’t go to social events sick. Don’t go sick to your friend’s Myrtle’s wedding that is finally happening on the fifth rescheduled date. Stay home, feel better, and don’t share the germ. Rant about the new normal all you want – but if we think it through: going to work sick was never really a good idea anyway, was it? If you are advised you need a test, get a test. This winter, testing will likely continue to be fast, walk-in, and children have smaller swabs. If you aren’t sure, isolate while waiting to talk to your GP.

6. Daily physical exercise supports good health and your immune system is part of that.

7. Get adequate sleep. Good sleep hygiene in the home can help and usually includes an evening routine with set bedtime and limit on screens in the bedroom/at bedtime. Aim for:

Infants 4 to 12 months need 12 to 16 hours (including naps), Toddlers 1 to 2 years need 11 to 14 hours (including naps)

Children 3 to 5 years need 10 to 13 hours (including naps)

Children 6 to 12 years need 9 to 12 hours

Teens 13 to 18 years need 8 to 10 hours.

Parents need — well, more than whatever it is you are getting.

8. Manage stress. Relaxation techniques, lavender oil/aromatherapy, mindfulness, meditation, yoga and even counselling if needed. We’ve posted at length on mental health resources, but just a few to note: Jigsaw SpunOut.ie turn2me.ie Parentline RCN 20025410 ISPCC Childline and MentalHealth Ireland Stress and anxiety do make us more prone to “picking up bugs”

9. #MaskUpButtercup. Masks do not cause health problems. If your adolescent child is old enough to have to mask in school, s/he should also mask on public transport and shops where they are in closer proximity to vulnerable people. If your younger child is medically vulnerable, or like my T., has anxiety and prefers to where a mask when out in shops, there is no harm.

10. Kindness and Common Sense. Don’t share misinformation. #infodemic Continue to do the amazing job you have all done this pandemic to #ProtectEachOther. Remember the covid vaccine offers protection against severe illness and hospitalisation with covid – not invincibility against every pathogen the winter may bring. Remember the Pandemic isn’t over and many vulnerable are still restricting contacts and activities.