Doctor Zac Turner reveals tricks to avoid back-to-school germs

Are you always getting sick? An Aussie doctor has revealed the surprising tricks you need to know.

Welcome to Ask Doctor Zac, a weekly column from news.com.au. This week, Dr Zac Turner reveals the truth about avoiding back-to-school germs.

QUESTION: Hi Dr Zac, as a mum of two boys aged 8 and 10, I’m dreading the inevitable wave of germs they’ll bring home when school starts again. Between them, my hubby and myself, it feels like someone’s always sick. What’s the best way to help the kids avoid those back-to-school bugs? I’m running out of sick leave — and patience. – Dana, 38, Brisbane

ANSWER: Ah, the dreaded back-to-school germs. It’s like clockwork, isn’t it? Your kids return to school, and within days, your whole household seems to be involved in a game of “who’s next to catch a bug”. I hear you loud and clear on this one. As a GP, I’ve had my fair share of being up to my elbows in snotty tissues.

But don’t panic just yet — there are ways to help give your kids’ immune systems a solid fighting chance.

Let’s talk about practical ways to boost your kids’ immunity, reduce the risk of bugs taking over your home - and make sure you aren’t burning through all your sick leave.

Why do kids catch all the germs?

It’s like a cruel joke, really. Kids are super cute, they’re fun to have around … but they’re also germ magnets.

Here’s the thing: kids’ immune systems are still under construction. They haven’t had the years of practice adults have when it comes to fighting off germs.

Imagine their immune system is like a bouncer at a nightclub who’s still figuring out who’s trouble and who’s just there for the music. They get exposed to loads of bugs at school, and it’s a learning process for their immune system to recognise and fight them off.

Now, the good news is, you can give them a little help by boosting their immunity and helping them get their “bouncer” in better shape before the germ invasion begins.

There are ways to minimise the spread of germs. Picture: iStock

Tip #1: Food – it’s more than just fuel

Let’s talk about what goes in. Nutrition is key when it comes to building a strong immune system.

A diet that’s rich in the right vitamins and minerals is like putting premium petrol in a sports car — it helps your child’s body run smoothly.

So, what should we be feeding them?

Vitamin C: You’ve heard it a million times, but there’s a reason why vitamin C gets all the hype. It’s a powerful antioxidant and a must-have for a strong immune response.

Load up on citrus fruits, strawberries, kiwi and even broccoli.

If you’ve got a picky eater, try blending these into smoothies or making fruit salads more fun with some DIY toppings. Also, crunchy things are best, so remember, as little heating as possible to keep all the C active.

Vitamin D: We’re lucky in Australia with all that sunshine. Vitamin D helps regulate the immune system, so encourage your kids to play outside for at least 15 minutes a day in the morning - before 7am is best. And if it’s a gloomy day, don’t worry, as just getting outdoors without sunglasses and not behind windows is enough to help activate and encourage your pineal gland which sits behind yours eyes — especially for the winter months.

Zinc: This mineral plays a role in the production of immune cells. Meat, shellfish, seeds and beans are all great sources of zinc. And no, a “zinc” sunscreen isn’t quite the same (unfortunately, we can’t count that as part of the food pyramid).

So try to pack their lunches with these goodies. And hey, if they don’t exactly leap for the broccoli, just remember, a little sneaky blend into sauces or smoothies can work wonders.

Healthy eating is crucial. Picture: iStock

Tip #2: Sleep – the superpower you’re forgetting

We’re all guilty of letting kids stay up a bit late during the holidays, but once school’s back in session, a regular bedtime is a game-changer.

Sleep is when the immune system gets a solid reboot. It’s like plugging your kid’s body into the charger for the night.

If your child is well-rested, their immune system will be stronger, and they’ll recover faster from anything that does sneak through.

• School-age kids (6-13 years) need around 9-11 hours of sleep a night.

• Teens (14-17 years) need 8-10 hours.

If your child’s dragging in the mornings, it’s not just because they were up too late playing video games (although that may be part of it). It could be a sign that they haven’t had enough rest, which puts extra strain on their immune system.

So, start winding them down early — limit screen time, make bedtime a calm routine, and be firm about sticking to the schedule.

Trust me, your future self (and your sick leave) will thank you.

Tip #3: The hygiene game – washing hands like a pro

Here’s the most obvious, but also the most important tip: teach your kids to wash their hands properly.

I mean, I get it — kids will always forget. But it’s essential when it comes to fighting germs. If you’ve ever caught your child rubbing their eyes with their germ-covered hands after touching who-knows-what in the classroom, you know what I mean. This is your battlefront.

• Before meals (don’t skip this one),

• After using the bathroom, and

• After playing outside or touching shared surfaces.

Handwashing is a simple yet effective tool in preventing the spread of illness. I’m sure we’re all familiar with the 20-second handwashing song — yes, sing it loud, and don’t let them skip out early just because the soap’s already lathered.

And when soap and water aren’t available? Good old hand sanitiser with at least 60 per cent alcohol will do the trick.

Sanitiser can do the trick when you’re not able to wash your hands. Picture: iStock

Tip #4: Stress – it’s a silent saboteur

You wouldn’t often think that kids could be stressed, but school brings its own set of pressures. New teachers, peer dynamics, homework and the like can all contribute to stress levels. And as much as you try to make everything seem normal, stress can weaken the immune system over time.

A stressed immune system? Not ideal when it’s up against a classroom full of germs. Make sure your kids have enough time for play, relaxation and even just some quiet downtime at home.

Try to make evenings a tech-free zone where everyone can unwind before bed — whether that’s reading together, chatting about their day, or just being silly. Giving them that mental space can help them fight off physical bugs too.

Tip #5: Spot the early warning signs

Now, even with all the right diet, sleep and hygiene habits, some germs still manage to sneak through. You’re a busy mum, so you’ll want to know what signs to look out for at home.

If your child is constantly getting sick (we’re talking every couple of weeks) or if they seem unusually tired, cranky or unable to recover from a cold, their immune system may be a bit run down.

If you notice these signs, it’s worth chatting with your GP. They might want to test for things like iron deficiency, vitamin D levels or other underlying issues that could be compromising your child’s ability to fight off illness.

You know your kid best, so if you feel like something isn’t quite right, don’t hesitate to seek professional advice.

If your child is contstantly getting sick, take them to get checked by a doctor. Picture: iStock

A bulletproof family is possible

I know it feels like there’s a new bug every other week when the school year kicks off, and it can feel like an endless cycle of sneezing, coughing and feeling sorry for yourself. But with a good diet, enough sleep, solid hygiene practices and a little stress management, you can arm your kids (and yourself) with the tools to fend off those pesky bugs.

And remember, even with all the right precautions, you can’t always prevent every cold — but you can sure give them (and yourself) the best shot at fighting it off faster.

Good luck to all the mums and dads out there — here’s to a healthy school year.

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Dr Zac Turner is a medical practitioner specialising in preventative health and wellness. He has four health/medical degrees – Bachelor of Medicine/Bachelor of Surgery at the University of Sydney, Bachelor of Nursing at Central Queensland University, and Bachelor of Biomedical Science at the University of the Sunshine Coast. He is a registrar for the Australian College of Rural and Remote Medicine, and is completing a PhD in Biomedical Engineering (UNSW). Dr Zac is the medical director for his own holistic wellness medical clinics throughout Australia, Concierge Doctors.

Originally published as Doctor Zac Turner reveals tricks to avoid back-to-school germs