Keeping Colds and Flu at Bay in the Start of the School Term

Every paediatrician knows that the new school term brings fresh excitement, new friendships, and plenty of opportunities for learning, but for many families, it also signals the start of “cough and cold season.” With children spending more time indoors, sharing classrooms, and coming into close contact with one another, viruses can spread easily. While not every sniffle can be prevented, there are practical steps parents can take to help strengthen their child’s immune system and reduce the chances of illness.

Why Do Kids Get Sick More Often at School?

Children’s immune systems are still developing, and they’re exposed to many germs at once in busy school settings. Viruses like the common cold, influenza, and even stomach bugs spread quickly through coughing, sneezing, or touching shared surfaces. The good news is that most of these infections are mild and short-lived—but prevention can make all the difference in reducing time off school and avoiding complications.

Practical Tips to Keep Bugs at Bay

Boost Hand Hygiene

• Teach your child to wash hands with soap and warm water for at least 20 seconds—especially before eating and after coughing, sneezing, or using the toilet.

• Encourage the use of alcohol-based hand sanitiser if sinks aren’t nearby.

• Make handwashing fun—try songs, colourful soaps, or sticker charts for younger children.

  
  

Coughs, Sneezes, and Tissues

• Remind children to cover coughs and sneezes with a tissue or their elbow (not their hands).

• Provide them with small packs of tissues for school.

• Teach them to throw tissues away immediately and wash hands afterwards.

  
  

Build a Strong Immune System

• Optimize Sleep: Aim for 9–11 hours of sleep for school-aged children, as tired bodies are more prone to illness.

• Nutrition: Provide balanced meals rich in fruit, vegetables, lean proteins, and whole grains. Foods like citrus fruits, berries, eggs, and yoghurt are natural immune boosters.

• Hydration: Encourage regular water drinking—dehydration makes it harder for the body to fight infection.

• Exercise: Daily physical activity helps circulation, energy, and overall wellbeing.

  
  

Keep Up With Vaccinations

• Make sure your child is up to date with routine childhood vaccines.

• Consider the yearly flu vaccine, especially for children with asthma, chronic illness, or frequent infections.

  
  

Teach Smart Habits

• Remind children not to share water bottles, food, or utensils.

• Encourage them to keep their hands away from their face (eyes, nose, mouth).

• Reinforce the importance of personal space—sometimes a gentle reminder that “it’s okay to step back when someone is coughing” can help.

  
  

Stay Home When Sick

• If your child has a fever, flu-like symptoms, or is too unwell to participate in school activities, it’s best to keep them home.

• Rest not only helps recovery but also prevents germs from spreading to others.

  
  

When to Seek Medical Advice

Most colds and mild flu symptoms improve within a week. However, see a doctor urgently if your child has:

• High fever not improving with paracetamol/ibuprofen.

• Difficulty breathing, wheezing, or fast breathing.

• Severe headache, stiff neck, or unusual drowsiness.

• Signs of dehydration (eg not urinating, very dry lips, lethargy).

  
  

While we can’t wrap our children in bubble wrap, we can equip them with healthy habits that reduce their risk of illness and strengthen their resilience. A balanced lifestyle, good hygiene, and timely rest go a long way in keeping colds and flu at bay as the school year begins. And remember—children also build natural immunity through exposure, so an occasional sniffle is part of growing up.

Be well,

Paula

Dr  Paula Robertson is a busy mom and a paediatrician with over twenty years' experience working with young people and their families. She is also a certified children's mindfulness teacher and Positive Discipline Parenting

coach. You can find out more at www.paulathedoctormom.com.

Our AI wellness assistant has contributed to the writing of this article