Back to school: 5 tips for supporting your child’s health & wellness

June 24, 2025 | By MultiCare Health System

Back-to-school season is more than new school supplies and packed lunches. It’s also a chance to focus on your child’s health and well-being.

With a little planning, you can ease the transition from summer and help your student build healthy habits to support their body and mind year-round.

Here are five tips to help your child thrive in the classroom and beyond.

1. Make sure they are up to date on vaccines, including annual flu & COVID-19 shots

Before entering kindergarten, children are required to receive the following vaccinations:

Not sure what immunizations your child needs? You can either contact your pediatrician or find out what vaccines are required for each grade on this Washington State Department of Health vaccination chart. Immunizations are also required for children entering child care programs.

While there’s uncertainty around the 2025 COVID-19 vaccine, the shot released in fall 2024 is still recommended and available to those who did not get it. The COVID-19 vaccine is safe and effective in preventing severe disease in children. Talk to your doctor or other health care provider about whether your child needs a booster.

For more information about vaccines, visit the Mary Bridge Children’s Immunization Clinic website.

2. Encourage your child to eat a rainbow of colors every day

Fruits and vegetables in different colors offer a broad range of nutrients that support mood, digestion and growth, as well as the functioning of the immune system. Eating a wide array of fruits and vegetables as a child also lays the foundation for a lifetime of healthy eating habits.

“Opt for whole fruits and vegetables instead of juices, gummies and pouches, which are often full of added sugar,” Dr. LaSalle says. “Children are also more likely to be open to fruits and vegetables if they see you eating them as well.”

The Whole Kids Foundation website offers several recipes, books and fun activities to help educate children about eating a nutritious diet.

3. Make time for plenty of sleep

Depending on their age, children should get anywhere between eight to 12 hours of sleep daily.

“Adequate sleep is critical for healthy growth and development in children,” says Dr. LaSalle. “Studies have shown that chronic sleep deprivation can negatively affect kids’ immune systems and can contribute to depression as well as learning difficulties.”

4. Review hand hygiene

Proper handwashing can prevent one in three diarrhea-related illnesses and one in five respiratory infections, according to the Centers for Disease Control and Prevention (CDC). Wondering what “proper” entails? Lather up with soap and water for 20 seconds, about the same amount of time it takes to sing the “Happy Birthday” song twice. One of the best ways to instill good hand hygiene in children is to lead by example.

“In addition to handwashing, remind kids to avoid touching their faces — especially their eyes, nose and mouth,” Dr. LaSalle says. “It can also be helpful to pack a small hand sanitizer bottle in their backpack, so they have an easily accessible option at school if they don’t have the opportunity to wash their hands.”

5. Keep them home when they’re sick

This advice seems straightforward enough, but many a parent has wondered, “How sick is too sick to send my child to school?”

“It’s important not to send kids to school when they don’t feel well,” Dr. LaSalle says. “All kinds of illnesses, such as the flu and strep throat, are easily spread in school environments. Kids with fever, cough, runny nose, fatigue, body aches, vomiting or diarrhea should stay home until their symptoms resolve.”

Here are other things to look out for when deciding whether to keep your kid home from school.

To make sure your child enters this school year happy and healthy, we encourage parents to schedule an annual physical for their children.

Editor’s note: This article was originally published in August 2021 and updated in June 2025.