There are 10 Ways to Stay Healthy When Your Children Keep Getting Sick (yes, it is possible! )
You’ve probably experienced this situation: your toddler begins to cough, or your preschooler’s nasal discharge is like a faucet, and you can almost feel the germs in the air. You silently count the days or hours until you get whatever nasty bug is infecting your family. Children who are sick don’t just give love and cuddles, but they also pass on every cold, virus, and cough that they come across.
There are steps that you can take to safeguard your health, even if it seems like your house has become a quarantine ward.
We often forget to take care of ourselves when we are busy caring for our children. When you are rundown, tired, and don’t support your immune system, you’re more likely to get sick. Prioritizing your health is not being selfish. It’s necessary.
Here are 10 practical and scientifically-backed tips to help you stay healthy while raising kids who can’t seem to stop getting sick.
1. Prioritise Immune-boosting and Nourishing Food
Your immune system may be running on coffee and the crusts of your toddler’s sandwiches, but it needs more. When your body is under attack by microbes, nutrition plays a crucial role.
How to Improve Your Health with Food
- Eat The Rainbow– Each colour of fruit and vegetable contains unique antioxidants and vitamins your body requires to stay healthy.
- Lean Proteins – Chicken, turkey, tofu, lentils, and eggs help produce immune cells.
- Omega-3 Fatty Acids– These are found in flaxseeds, walnuts, and fatty fish like salmon. They reduce inflammation and boost the immune system.
- Fermented Foods – Yoghurt promotes healthy gut bacteria, which in turn is linked with a stronger immune system.
- Hydrate– Water is essential for the optimal functioning of all systems in your body, including your immune system. Lemon slices can boost vitamin C.
Even when you are exhausted, small choices, such as swapping sugary snacks for fruit or adding spinach to your egg, can have a big impact on the immune system.
2. Take Immunity Seriously — Be Proactive and Not Reactive
It would be like going on a road trip with an empty gas tank. Don’t wait until you get sick to think about your immunity. It is best to be proactive, too, to lower your risk of contracting what your child may have.
- Vaccinate– Seasonal influenza vaccines and recommended adult immunisations can be a powerful tool in your arsenal of health. You won’t be invincible, but they will reduce the severity and duration.
- Consult your healthcare professionals– Whether you’re visiting a doctor for a checkup or a naturopath to talk about immune-supporting supplements such as vitamin C, zinc, or echinacea.
- Take supplements– Maintaining regular intake of vitamins D, probiotics, or immune boosters can help you fight off viruses more effectively during the cold and flu season.
It’s not being paranoid to be proactive. It’s being responsible. Keep in mind that you are the captain of your ship and need to be healthy to continue steering it.
3. Even a Little Bit of Rest Helps
We know. You have children. You have kids. Rest is not just lazy Sundays and long naps (though we all would love them). Microrest is important.
Rest hacks to try:
- Tag team with another parent or friend. Can you swap a few hours to give each of you a break?
- Power nap– Even 20 minutes of lying down can rejuvenate your mind and body.
- Early Bedtime – Skip late-night scrolling, and allow your body to rest after the kids have gone to bed.
- Screenless wind-down– Soft music, herbal tea, and a warm bath can signal your body to relax, even if only for a few minutes.
Sleep is a powerful immune booster. A lack of sleep can increase your chances of getting a cold up to 4 times. It’s important to fight for rest as you would for the comfort of your child.
4. Don’t Spray It–Teach Hygiene Early
Children are sneeze-cannons. While you cannot avoid all germs, you are able to reduce your exposure by encouraging your children to develop better habits.
Teach your students these simple hygiene tips:
- Covering the mouth and nose. Use the elbow instead of the hand.
- How to use tissues: Teach your children how to wash, blow, ow, and throw.
- Hand Washing Before mealafterter bathroom breaks, and after sneezing.
Use visuals or songs to make it more fun. (“Happy Birthday” is the gold standard of washing.). Early reinforcement of good habits means that you will spend less time wiping your sneezes from your shirt, and fewer germs will be spread.
5. Get Germ Smart
Don’t forget to take care of yourself. Regular hand washing, especially after cleaning up messes or wiping noses, is the easiest and most effective way to prevent illness.
Focus on these areas:
- After handling tissues, snotty noses, or dirty laundry, wash your hands.
- After washing your face, avoid touching any part of your face, especially your eyes, nose, and mouth.
- Hand sanitizer is a great option for when you are out and about. However, soap and water work best when it’s possible.
Give your child’s bedding or toys a thorough cleaning if they are in a germ-filled zone. Hard toys can be disinfected with vinegar or mild bleach. Soft toys should also be washed frequently in hot, soapy water.
6. Beware of Surface Dwellers
Viruses aren’t just in the air. They enjoy a nice surface. Some bugs can survive on surfaces such as doorknobs and toys for up to hours. Even if your child is sleeping peacefully on the couch, their germs may still be spreading around.
Regularly disinfect areas that are frequently touched, such as:
- Light Switches
- Bathroom counters
- Fridge handles
- Tablets and mobile phones
- High Chairs and Play Areas
Use hot soapy water or disinfectant spray and wipe down your surfaces daily during an illness. This is a tedious task, but it is a vital part of your defence.
7. Just for Now, Stop Sharing
Sharing is great, except when we are swarming with germs. During illness, it may seem harsh, but try to keep everything separate.
- No sharing of cups, utensils, or towels.
- Avoid giving your child a “snack” or juice in small amounts.
- Keep teething toys, pacifiers, and other items away from the mouth.
- Separate syringes and spoons are needed for each type of medicine, even when you just want to taste it.
What about those sloppy kisses from toddlers? For a few weeks, try kissing the top of your head rather than the lips. The affection can wait until the bug-free, bright-eyed person is back.
8. The Hot Water is Your Friend
Hot water is the best way to wash your child’s bedding and laundry.
How to safely and effectively do it:
- Use a Hot Wash Cycle (60 °C and higher) to kill bacteria on clothing and bedding.
- If possible, wear gloves or wash your hands as soon as you can after handling dirty laundry.
- Regularly disinfect laundry hampers and baskets.
In a time of illness, laundry becomes a vital part of the health toolkit. Clean clothes = clean kids = hopefully cleaner parents.
9. Quarantine, Guilt-Free
We understand that it is difficult to cancel plans. Your kids are climbing up the wall, and you’re desperate to have an adult conversation. Exposing others to germs only spreads the circle of infection, putting other families in danger.
When your child is ill:
- If your child is sick, keep them at home until they are fully recovered.
- Tell visitors in advance if you are in “containment” mode.
- Use sick leave wisely – not to “soldier” on, but to recover and prevent further spreading.
Yes, you too. Don’t force yourself to continue your daily routine if you are feeling under the weather. Allow your body to heal. It’s not a sign of weakness but rather wisdom.
10. Create a Kitchen Safe Zone
When it comes to food safety, the kitchen is sacred. Sick kids do not belong there.
How to prevent food contamination:
- Make the kitchen a “no-play” zone on sick days.
- Hands should be thoroughly washed before preparing food or serving it.
- Clean counters, tables, and refrigerator handles regularly.
- Preparing meals while holding an ill child is not recommended (yes, we know it’s easier said than done).
You are the food safety officer in your own home. You can reduce the risk of contamination by keeping bacteria away from the kitchen preparation areas.
Take Care of the Caregiver
It’s easy to forget about your health when you’re juggling the demands of parenting and the fog of colds, coughs, and sleepless nights.
Your health is what keeps your household going. Some of these simple strategies are preventive, and some are reactive. They can make a significant difference in protecting yourself against the bugs that your children bring home.
You may not be able to avoid every illness, because let’s be honest: kids are like petri dishes. But you could increase your odds. Preparation, hygiene awareness, and self-compassion will go a long way.
Stay healthy, stay smart, and may you have a happy, healthy day.
