As fall arrives, the back-to-school season can be a challenging time for both caregivers of seniors and parents. The new school term also brings a higher risk of exposure to germs for children and seniors alike. It's essential to minimize everyone's exposure to these bugs and flu viruses, particularly to keep our immune systems strong and healthy.
1. Hand Hygiene
Hand hygiene is one of the simplest yet most effective ways to fend off germs. Regular hand washing can significantly reduce the spread of germs, so make it a habit for everyone in the home. Teach children to scrub their hands with soap for at least 20 seconds. Singing the "Happy Birthday" song twice can make it fun. When soap and water aren't available, hand sanitizers with at least 60% alcohol are a good alternative. Keep them handy in backpacks and around the house.
2. Balanced Diet
Nutrition plays a vital role in boosting the immune system. A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can strengthen the immune system. Incorporate foods like yogurt, nuts, and colorful vegetables into meals. For snacks, consider apples with peanut butter or carrot sticks with hummus. Make sure everyone is drinking plenty of water throughout the day. Staying well-hydrated helps the body fight off illnesses better.
3. Adequate Sleep
Getting enough sleep is crucial for maintaining a healthy immune system. Lack of sleep can weaken the immune system, making it easier to get sick. Children usually need 9-12 hours of sleep, while seniors should aim for 7-9 hours. Establish a bedtime routine that includes calming activities like reading a book. Try to keep bedtime and wake-up times consistent, even on weekends.
4. Physical Activity
Regular exercise is important for a strong immune system. Physical activity can help flush bacteria out of the lungs and airways, reducing the chances of getting sick. Consider going for a walk or bike ride together. Even simple activities like playing catch can be beneficial. For seniors, gentle exercises like yoga or tai chi can be very effective. Try to incorporate movement into daily routines.
5. Clean Environment
Maintaining a clean environment can significantly reduce the risk of getting sick. A clean home reduces the number of germs that can make you sick. Focus on disinfecting high-touch surfaces like doorknobs and light switches regularly. Encourage children to clean their school supplies daily. Wipe down backpacks, lunch boxes, and electronic devices.
6. Stress Management
Stress can negatively impact your immune function. High-stress levels can weaken the immune system, making it easier to get sick. Deep breathing exercises, meditation, and light physical activity can all help reduce stress. Spending quality time with family can provide emotional support and reduce stress levels for everyone.
7. Proactive Vaccinations
When all family members are properly vaccinated, it can significantly increase the risk of illness. Flu shots are important as they can prevent serious illness. Ensure both children and seniors are up-to-date on their vaccinations. Consult your healthcare provider for a vaccination schedule.
Get More Help for Seniors This Fall
To recap, maintaining good hand hygiene, a balanced diet, adequate sleep, regular physical activity, a clean environment, and managing stress are key ways to stay healthy this fall. Don't forget the importance of proactive vaccinations. These tips can help keep your family healthy this season. For more support for seniors, contact Senior Helpers Somerset, serving Plainfield, Bridgewater, Edison, Basking Ridge, and Somerset. Stay healthy and enjoy the new school season.