"Children often get sick when school starts!" Many parents will agree. Setting aside psychological factors that cause children to fall ill due to their inability to adapt to the start of school, when children start school and their contact with people increases, the chances of contracting bacteria naturally increase significantly. Paediatrician Dr. Chan Yan-wing particularly provides advice for parents of "Learn Well!" children. To ensure children attend school healthily, parents can focus on 5 aspects to cultivate healthy children.
First: Get enough sleep.
Dr. Chan Yan-wing stated that to prevent children from getting sick when they return to school, the first and foremost step is to ensure children have sufficient immunity. To achieve strong immunity, personal hygiene is essential. "To boost one's immunity, one must focus on personal lifestyle habits. Firstly, ensure adequate sleep. If sleep is insufficient, it not only directly affects concentration in class, leading to a decline in learning progress. At the same time, lack of sleep also compromises the body's ability to ward off germs, giving them an opportunity to strike and making one prone to falling ill."
Especially after a long summer holiday, children's school routines can be very different, so it's important to cultivate good habits of going to bed and waking up early.
The U.S. National Sleep Foundation has published sleep time standards, which parents might find helpful to refer to:
| Age | Recommended sleep duration |
| 0 to 3 months newborn | 14 to 17 hours |
| Babies aged 4 to 11 months | 12 to 15 hours |
| Toddlers aged 1 to 2 | 11 to 14 hours |
| Preschool children aged 3 to 5 | 10 to 13 hours |
| School-aged children aged 6 to 13 | 9 to 11 hours |
The recommendations also point out that the two periods with the highest secretion of growth hormone are between 9 PM and 1 AM, and between 5 AM and 7 AM, which parents can pay more attention to.
Second: Eat a balanced diet.
Furthermore, children must have balanced eating habits and not be fussy eaters. "They must eat plenty of vegetables, fruit, and nutritious healthy foods, otherwise their immune systems will be affected."
Parents can follow the proportions of each food group on the "Healthy Eating Pyramid" and choose a variety of different foods within each category, allowing themselves and their children to receive the nutrients their bodies need while also practising a diversified diet.
According to the Department of Health's Family Health Service, children aged 2 to 5 years need approximately 1½ to 3 bowls of grains per day on average. This is equivalent to 1 bowl of rice; or 1 bowl of rice noodles; or 1½ bowls of macaroni or spaghetti; or 1¼ bowls of noodles; or 2 slices of bread (with crusts, from a 1lb loaf of 8 slices); or 10 tablespoons of rolled oats (dry). Vegetables and fruits are rich in minerals, vitamins, antioxidants, and dietary fibre. Eating more vegetables and fruits is very important for long-term health. It is recommended to eat at least ¾ bowl of cooked vegetables and at least 1 fruit daily. Eat moderate amounts of meat, fish, and eggs, or their alternatives including dried beans, nuts, seeds, and soya products such as tofu. These foods are rich in protein and iron. It is recommended to consume 1.5 to 3 taels of meat or fish daily. Choose lean meat, fish, and bean products, and remove the fat and skin from meat and poultry. Use less processed foods such as sausages.
Consume a moderate amount of dairy products and alternatives, including calcium-fortified soy milk, tofu, and other calcium-rich foods. For children over two years old, calcium-fortified soy milk or low-fat milk can be chosen. After the age of five, skimmed milk is recommended to reduce fat intake. Approximately two servings (no more than 480ml) are needed daily. Generally, 360 to 480ml of milk is sufficient to provide the body with the required calcium. If calcium-rich foods such as green leafy vegetables, tofu, and silken tofu are consumed regularly, the amount of milk can be reduced. Drink 4 to 5 cups of fluids daily, including water, milk, and clear soup, to replenish body fluids lost.
Additionally, parents should minimise their children's consumption of fast food and snacks high in fat, salt and sugar, such as fried chicken nuggets, potato crisps, fizzy drinks or sugary beverages. Parents do not need to ban these foods entirely, but should simply reduce the portion sizes and frequency of consumption. When it comes to drinks, water is the best choice. Children should be discouraged from drinking tea, coffee or other caffeinated beverages.
Third: Remember to wash your hands frequently and keep masks handy.
Parents must teach children to pay attention to personal hygiene, wash their hands frequently, and avoid touching their mouths and noses. When they need to touch their mouths or noses, they must wash their hands thoroughly. "Since children now have snacks or lunch at school, they must be especially careful when eating. If parents are worried, they can also have their children wear masks. I always tell children, 'The best way to conquer germs is to wash your hands frequently, especially before eating. Be mindful of hygiene and cover your nose when you sneeze.'"
If you find your child is unwell, remember not to send them to school, "because when they are unwell, their resistance is definitely weaker, and they are more likely to get infected when exposed to germs. At the same time, there is an opportunity to infect other children. If they are really unwell, it is best to stay at home and rest."
Fourth: Exercise for physical fitness
Whether for adults or children, regular exercise is essential. Dr. Chan says: "You must train your body, and only with a healthy physique can you fight off illness. A regular amount of exercise is very important."
According to the US "Centers for Disease Control and Prevention" (CDC), adolescents and children should engage in at least 60 minutes of physical activity per day. This can be divided into unstructured physical activity, such as jumping and playing in the park, plus an additional 30 minutes of structured physical activity, such as running or cycling. For pre-school children, 60 minutes of unstructured physical activity and 60 minutes of structured physical activity are recommended.
Fifth: Get vaccinated to prevent infection
Finally, Dr. Chan pointed out that parents should remember to get their children vaccinated against influenza, "as seasonal flu peaks every winter and can cause serious complications if infected. In addition to the flu vaccine, other preventative vaccines should be discussed with a family doctor regarding whether they should be administered."
Source: Learn Well – GoStudy.HK (1 September 2023)
