Keep Your Kids Healthy With These Back to School Health Basics

With the school year officially underway, illness is inevitable. Whether your kid is fighting off a cold, the flu, RSV or an ear infection, having a sick child is always a stressful experience.

Thankfully, there are some simple ways to diminish your kid's chances of getting sick this fall. Dr. Naticia Mortensen, a family medicine physician affiliated with Covenant, breaks down the best ways to stay healthy. 

"Getting enough sleep, getting enough nutritious food, and drinking enough water are huge boosters for their immune system. Rest is particularly difficult when kids are starting back to school, but it's the most important part of staying healthy," Mortensen stressed.

What this means is sticking to a schedule as best as you possibly can.

Additionally, proper hygiene habits are extremely important to teach at a young age. This includes regular hand washing, covering their mouths when they cough, and keeping their hands away from their faces as much as possible.

Mortensen also notes the importance of including certain foods and nutrients in your child's diet. "Definitely fruits, vegetables, and protein are really important. I think most people don't know how important protein is for your immune system, but it's one of the main factors for how your body reacts to things," she said.

Moreover, make sure that they are consuming enough vitamin C, vitamin D, and zinc. These are fantastic immune boosters as well. However, Dr. Mortensen emphasized the importance of not overdoing it.

"I don't recommend kids going over the recommended daily quantity in a vitamin. So if the vitamin has 100 percent, that's okay, but don't get a vitamin that has 2,000 percent. They don't need it," she said."

When it comes to hydration, Dr. Mortensen has a quick and fast rule that parents should try to follow. "A really easy rule of thumb for parents is as many ounces a day for your kid as how much they weigh," she said. "That's the ideal water intake."

Lastly, she wants parents to remember that salty foods and caffeine will dehydrate your kids. Thus, avoiding highly processed foods as well as sodas, tea, and energy drinks is best, especially if your kids are spending lots of time outside or participating in sports.

Simple Snack & Meal Ideas to Keep Your Kids Hydrated on Triple Digit Days

All of these delicious foods are at least 70% water! Including them in your kid's diet is an easy way to help prevent them from becoming dehydrated!

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Watermelon

Water is literally in the name! Watermelon is always a tasty Summer treat that kids adore. It is easy to prepare and contains over 90% water.

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Berries

Strawberries, blackberries, blueberries, and raspberries are all brimming with H2O, as well as a slew of vital nutrients! These are an easy snack or meal component that kids normally have no trouble gobbling up.

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Peaches

Peaches are the perfect mixture of tart and sweet! Not only that, but they are filled with potassium. In case you didn't know, that is one of the five electrolytes found in sports drinks!

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Pineapple

Pineapple is another delicious treat that most kids will eat freshly sliced, but you also have the option to slide these delectable yellow slices on a kabob and grill them up with your beef, chicken, or pork.

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Oranges

These are the perfect post soccer snack for a reason! They transport easily, their is no preparation required, and they rehydrate kids after a big workout! You can also squeeze them a glass of OJ every morning with breakfast to double their dose of this vitamin C filled snack!

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Lemonade

Who doesn't love a refreshing glass of lemonade? Not only does the recipe call for water, but lemons are also a great source of H2O! Plus, you can tailor your recipe to be sweet or tangy depending on your kid's preferences.

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Milk

This morning staple is surprisingly high in water -- no matter if you choose to go with cow's milk or soy milk. Whether they have a glass of it with their waffles or pour it over their cereal, it is an easy food to include in a kid's regular diet. Best of all, it contains high amounts of the electrolytes calcium and potassium!

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Yogurt

Both Greek and regular yogurt are filled with water and are an extremely healthy part of a child's diet! You can also incorporate this ingredient in dips, dressings, and sauces and no one will be the wiser. Better yet, you can double up on high water content foods and whip up parfaits in the morning with some delicious berries!

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Smoothie

This is another great way to combine the best of the best water filled foods! Select from any of the fruit on this list, along with some milk and yogurt and you will have the ultimate hydrating snack!

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Popsicles

Popsicles are yet another kid approved snack that you can easily make yourself! Throw in the same ingredients recommended for smoothies, pour them in a mold, and freeze! They are perfect for the poolside AND when made from scratch they are surprisingly healthy!

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Guacamole

Did you know that tomatoes, onions, jalapeños, and avocados all have an extremely high water content? This makes this favorite Texas dip a delicious and easy way to hydrate!

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Bell Peppers

When serving your French onion dip or even some guacamole, consider nixing the chips and swapping them out for bell pepper slices! Healthy and high in water, they make the perfect combination for a hot Spring or Summer day.

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Celery

Yes -- this is one of the most bland foods on the planet. That is, until you smear peanut butter on top! This is an easy way to prep lunch and keep your kids hydrated at the same time!

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Salads

This is another fantastic option that allows you to combine a multitude of water-rich foods all together! Lettuce, spinach, kale, cucumber, tomatoes, carrots, avocado, radishes, and portabella mushrooms, to name a few, are all perfect for this task. You can even make the meal sweet by adding in some fruit. No matter what, you will be upping your water intake!

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Eggplant

If you are thinking "I will never get my kid to eat that", then you have clearly never served the amazingly delicious eggplant parmesan. Who doesn't love a dish smothered in cheese and sauce? Your kids won't be the wiser and this fruit is almost 90% water!

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Pumpkin

Cooked pumpkin is a surprising water-rich food that tastes good in soups, stews, smoothies, dips, cookies, pancakes, and of course, pie. This makes it an easy and ideal option to keep your kids hydrated this summer!

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Sweet Potatoes

This is another spectacular source of potassium AND water! Best of all, whether they are fried, baked, or mashed, most kids love the sweet taste of this orange spud.

Follow These 10 Tips to Keep Your Kid's Skin Sun Safe

Here's how to make sure your kids' skin is protected in Texas' scorching summer heat.

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Use Broad Spectrum Sunscreen

Not all sunscreens are created equal. Make sure to look for products that protect against UVA and UVB rays. In case you didn't know, the A stands for aging and the B stands for burning. It's important to protect your child's skin from both types of radiation as they can have long-term health impacts. 

Moreover, SPF, or the sun protection factor, refers to the period of time in which you can stay out in the sun before you get burned. Thus, the bigger the number, the longer the time frame. At minimum, look for an SPF of 30.

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Follow the Instructions on the Bottle

It seems self-explanatory: apply the sunscreen and keep your skin safe. However, what most people don't realize is that you need to apply this product at least 15 minutes before you go out in the sun. In addition, you need to make sure to reapply it every 2 hours. Don't forget that this time frame decreases when spending time in water or when the person is rubbing their skin or sweating.

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Choose Water-Resistant Products

Let's face it, while we all intend to put sunscreen on before we actually head out into the sunshine, that doesn't always happen. Looking for waterproof varieties is extremely important because it ensures that this protectant stays put no matter if your child is playing in the pool or sweating on the playground.

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Dress Kids in Sun-Safe Clothing

Interestingly enough, there are a handful of companies that create clothing with sun protection built right in. This removes the need for sunscreen for those areas. Brands like Coolibar and FreeFly have an amazing selection of products to give parents peace of mind.

When selecting clothing pieces, look for items that have a UPF (Ultraviolet Protection Factor) of 50 or greater. This ensures that 98 percent of the sun's UV rays are blocked.

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Take Breaks in the Shade

Even with proper protection, it's important to take breaks indoors. This will not only help to prevent sunburn, but it can also safeguard against overheating. Heat stroke is a serious condition that does not discriminate by age. Also, make sure that your kids are getting plenty of water.

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Keep Infants Under Shade

The American Academy of Pediatrics recommends keeping infants under six months of age out of direct sunlight. Furthermore, baby sunscreen manufacturers advise that you speak with a pediatrician before using their products on children prior to their half birthday. So if you decide to take your baby to the beach, pool or even just out for a stroll, make sure that they're under shade.

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Accessorize Your Kids

Another easy way to protect your kid's skin is to throw on a hat and some sunglasses. When choosing hats, look for styles that shield both their face and neck. However, these are not a substitution for sunscreen or reapplication.

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Limit Sun Exposure During Peak Heating Hours

As a seasoned meteorologist, I can tell you that our peak heating hours can vary greatly in the state of Texas, especially here in Lubbock where our elevation is higher. However, between the hours of 10 a.m. and 4 p.m., the sun is at peak angles. This is why it's best to limit your kids' time outside during this time frame. If you do plan to be out for the majority of the day, at least make sure to take breaks in the shade and inside.

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Avoid Outdoor Play When Sunburned

If your child does get sunburned, it's imperative that you avoid spending time outdoors until their skin has fully healed. If you expose the damaged skin to more UV radiation, you risk your child incurring second or third degree burns and the dermis blistering.

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Check Their Medications

Finally, if your child is on any type of prescription medications, take the time to read the fine print. Many drugs can make the user more sensitive to UV radiation, causing their body to absorb it more rapidly. This photosensitivity can have serious repercussions so taking extra precautions is important.

12 Common Household Items That Need to Be Replaced Regularly

You may be surprised at how long ago you should have replaced some of these items.

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1) Pillows

This may be a hard one to swallow. Your pillow, the place you rest your head and face every night, is likely filled with dead skin cells, allergens, dust mites, bacteria, sweat and drool.

While a pillow case provides some protection, most people don't take the time to wash their pillows. Moreover, this bedroom staple is used every single day of your life. Thus, replace these every one to two years.

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2) Toothbrushes

According to the Centers for Disease Control, you should "replace your toothbrush every 3 to 4 months, or sooner if the bristles look worn out." You should also replace them immediately after being sick and you should never store these hygiene tools in a closed container.

Most importantly, make a habit of closing the toilet when you flush. Otherwise, you'll have more than saliva landing on your toothbrush.

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3) Sponges

Kitchen sponges are a breeding ground for bacteria. Research done in 2017 found that "microwave and boiling treatments were shown to significantly reduce the bacterial load.' However, "no method alone seemed to be able to achieve a general bacterial reduction of more than about 60%." Thus, it's recommended that if you choose this as your preferred kitchen tool, you replace it every week.

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4) Fire Extinguisher

A fire extinguisher is your first line of defense if a flame starts to spread in your home. If you have a regular device, these need to be replaced every 12 years, but rechargeable ones should be discarded after six years.

Additionally, for folks who live in an apartment it's important to double check that your fire extinguisher has not been sitting there since the building first opened. We all assume that someone will check these items regularly, but it's always better to be safe than sorry.

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5) Bath Toys

While there's no hard and fast rule for replacing baby bath toys, this is an item that lands in their mouths often. Classic toys like the rubber ducky can become quite dangerous because of the little hole built into the base of the toy. This allows water, food, bodily fluids and anything else that your child brings into the tub to get into the toy, facilitating bacteria and mold growth.

There are three solutions to this issue. First, don't buy bath toys that aren't fully sealed. Secondly, disinfect toys at least once a week in a Clorox solution. Finally, when in doubt, throw it out. This may sound harsh, but when it comes to your baby safety should be your number one priority.

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6) Surge Protectors

A brand new surge protector should last anywhere between three to five years. However, for those folks who live in active weather environments or in areas that experience a lot of power outages each year, this time frame drops to only two years.

While it may seem tedious to replace an electronic device that seems to be working fine, keep in mind that this item is an insurance policy on all of your other much more expensive electronic devices.

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7) Sunscreen

Sunscreen should be replaced every single year. This is because you take that bottle of skin protectant with you into the elements, and over time the heat causes the lotion or spray to lose its effectiveness.

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8) Shower Curtain Liner

As you may have noticed throughout this article, water tends to be the culprit for a lot of items degrading over time. Shower curtain liners are no exception. These bathroom fixtures will accumulate mold and mildew, especially if you don't straighten them out after you leave the shower. It's advised that you replace this item every six months.

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9) Razors

This one blew my mind. The American Academy of Dermatology suggests that you "make sure you change your blade or throw away disposable razors after 5 to 7 shaves to minimize irritation." This can vary slightly based on the brand and the quality of the blades, but this is an item that is frequently used way past this time frame.

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10) Cutting Boards

If you're frequently in the kitchen chopping and cutting fruits, vegetables, meats and cheeses, you may want to think twice before grabbing your cutting board. If this item is made of plastic, it needs to be replaced yearly.

For those who purchase higher-end cutting boards made out of wood, the life of this kitchen tool can extend up to 10 years when proper care is taken to maintain the cutting surface. However, if there are deep cuts or grooves in the wood, this is the perfect place for bacteria to grow. Thus, they should be replaced sooner.

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11) Linens

Similar to pillows, your bath and hand towels as well as your bedding should be replaced every two years. This is especially true for items like comforters which do not undergo the same amount of washing that your bath towels may receive throughout their lifespan.

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12) Pacifiers

According to MAM, you should replace your baby's soother "every two months for hygienic purposes." However, if there are any signs of damage, you should dispose of this item immediately. When a pacifier is compromised it can pose a choking hazard, so it's also important to inspect it before each use.