Whether you’re walking for fitness, mental health, or simply enjoying the PNW scenery, warming up properly becomes even more important in cold weather. A quick, targeted warm-up can protect your spine, hips, knees, and ankles—keeping your winter walks safe, comfortable, and injury-free.

Why Warm-ups Matter More in Cold Weather

Cold air causes muscles to tighten and become less elastic. This makes them more prone to pulls or sprains if you start exercising without preparing them. According to the American Heart Association, warming up gradually increases blood flow, raises muscle temperature, and helps reduce injury risk during physical activity (Source: AHA).

Additionally, walking on cold, wet surfaces can challenge your balance. The Centers for Disease Control and Prevention (CDC) notes that strength and mobility play a major role in fall prevention, especially on slippery or uneven terrain—something Everett-area walkers encounter often during winter months (Source: CDC).

A proper warm-up ensures that your joints and muscles are ready for those environmental challenges before your walk even begins.

The Best Cold-Weather Warm-Ups for Everett Trails

Below are simple, effective warm-ups you can do right at your car, trailhead, or home before heading out. Each movement targets key muscle groups that tend to stiffen in colder temperatures.

1. Marching in Place (1 minute)

Gently lifts your heart rate and increases blood flow to your legs without overexerting.
Focus on smooth, controlled movements and light arm swings.

2. Leg Swings (20–30 seconds each leg)

Great for the hips, glutes, hamstrings, and lower back—all common winter problem areas.
Hold onto a stable surface (car door, bench, pole) for support.

3. Hip Circles (10 each direction)

Loosens the hip joints, which can become stiff in cold weather and reduce stride efficiency.
Great for anyone who notices tightness when walking uphill or stepping over roots.

4. Ankle Mobility Rocks (15 per foot)

Reduces risk of rolling an ankle on wet leaves, uneven pavement, or trail edges.
Rock forward and back gently to warm the ankle joint.

5. Arm Circles & Shoulder Rolls (20 seconds each)

Good posture prevents neck tension and upper-back fatigue.
Perfect for brisk walkers who naturally swing their arms more.

6. Torso Rotations (10–15 each side)

Improves spine mobility, especially important if you’ve been sitting in a warm car before starting your walk.
Helps keep the lower back comfortable on longer routes.

7. Mini Squats (10–15 reps)

Warms up the quads, glutes, and hips—all major power muscles for winter walking.
Go slow and focus on proper alignment.

Winter Trail Tips for Mukilteo & Lowell Walkers

Everett-area walkers know how quickly conditions can change. Before you head out, keep these safety tips in mind:

• Dress in layers so your core stays warm throughout your walk.
• Choose waterproof shoes with traction built for wet surfaces.
• Bring a small towel to dry benches or trail markers if you use them for stretching.
• Keep your steps shorter than usual on muddy or icy patches for better stability.
• If you’re walking in low light, wear reflective or high-visibility gear.
• Stay hydrated even in cold weather—your muscles still need fluid to function well.

How We Support Winter Walkers in Everett

Chiropractic care, physical therapy, and massage therapy can all help reduce stiffness, improve mobility, and support pain-free walking throughout winter. Our team offers gentle adjustments, targeted soft tissue work, and personalized exercise programs designed to keep your spine, hips, and knees moving well—even in the coldest months.

If winter walking is part of your wellness routine, consider a tune-up to prevent seasonal aches or manage existing tension before it builds.

Stay warm, stay prepared, and enjoy everything Everett’s trails have to offer this winter.

🔬 What the Science Actually Says

1. Joint Pain & Mobility Benefits In a double-blind, placebo-controlled study published in Nutrients, adults with knee osteoarthritis who consumed freeze-dried blueberries for four months experienced significantly reduced pain and stiffness, and improved walking performance—although systemic inflammation markers didn’t change notably. Source – Nutrients, 2019

2. Inflammation & Oxidative Stress Relief A systematic review in Advances in Nutrition found that blueberries and their bioactive compounds help reduce oxidative stress and inflammation—two major drivers of chronic back pain and joint degeneration. Clinical trials showed reductions in markers like C-reactive protein and improvements in vascular and cellular responses. Source – Advances in Nutrition via ScienceDirect, 2022

3. Blueberries Support Muscle Recovery A clinical study from the Journal of the International Society of Sports Nutrition showed that blueberry smoothies consumed before and after eccentric exercise accelerated muscle recovery and reduced oxidative stress in trained women. That’s good news for anyone doing spine-stabilizing exercises in PT. Source – JISSN, 2012

4. Anti-Inflammatory Diets Help Pain Management The Harvard Health Blog notes that diets rich in berries, leafy greens, and healthy fats are linked to lower chronic inflammation, which is a key contributor to spine and joint pain. Blueberries are a top pick. Source – Harvard Health Blog

🫐 How to Add Blueberries to Your Spine-Friendly Diet

✔ Post-Therapy Smoothie Boost Blend ½ cup blueberries with spinach, almond milk, banana, and protein powder. The antioxidants help repair stressed muscle tissue.

✔ Back-Friendly Breakfast Stir blueberries into overnight oats or plain Greek yogurt. Add walnuts or flaxseeds for bonus joint support.

✔ Anti-Inflammatory Snack Mix Mix dried blueberries (unsweetened), raw almonds, and pumpkin seeds. A perfect recovery snack after chiropractic or massage care.

✔ Stay Hydrated with a Twist Freeze blueberries into your water bottle’s ice cubes. You’ll drink more water and get subtle antioxidant support all day.

💪 Why This Matters for Back Pain Recovery

At Everett Spine & Rehab, we offer chiropractic, physical therapy, and massage therapy that treat pain from the outside in. But what you eat can accelerate results from the inside out. Blueberries:

1. Help reduce internal inflammation
2. Aid muscle and soft tissue recovery
3. Support circulation and collagen production
4. May even influence pain perception and nerve health

🗺️ Serving Patients Across Snohomish County

Whether you’re in Everett, Mukilteo, Lynnwood, Mill Creek, or Marysville—our integrative treatments work best when paired with healthy habits. Blueberries are an easy, research-backed way to upgrade your recovery plan.

At our Everett clinic, we help patients of all ages protect their spinal health while enjoying the summer season. Here are safe, movement-based ways to beat the heat without compromising your spine.

1. Early Morning or Evening Walks on Flat Trails

Walking is one of the most effective low-impact exercises for spinal support. It improves circulation, posture, and reduces back stiffness. According to Harvard Health, brisk walking helps stabilize the spine and reduce chronic low back pain (source).

Where to go in Everett and nearby:

• Lowell Riverfront Trail

• North Creek Trail (Mill Creek)

• Forest Park shaded paths

Walk during the early morning or evening hours to avoid overheating and inflammation.

2. Aquatic Therapy & Pool-Based Movement

Water workouts provide resistance while reducing the load on your spine. Research confirms that aquatic therapy significantly improves pain, mobility, and mental health in people with chronic low back pain.

Recent studies show:

• A 2022 meta-analysis found aquatic physical therapy reduces pain and disability (BMC Musculoskeletal Disorders)

• A JAMA clinical trial revealed aquatic exercise outperforms traditional PT for long-term pain and function (JAMA Network Open)

• Concordia University found aquatic therapy benefits both muscle function and pain-related anxiety (Concordia.ca)

Local pool tip: Forest Park Swim Center is great for lap swimming and water aerobics.

Stretching and gentle yoga help decompress your spine, especially when done regularly. A study in the Annals of Internal Medicine found yoga to be just as effective as physical therapy for chronic low back pain (source).

Spine-friendly poses include:

• Child’s Pose

• Cat-Cow

• Bird-Dog

• Supine Spinal Twist

Bring a yoga mat to shaded parks like Silver Lake or your backyard, and avoid direct sun during mid-day hours.

4. Calm Kayaking for Core and Posture Support

Paddling builds core strength, which supports your spine—but only when done with proper posture and lumbar support. Stick to flat-water kayaking at spots like:

• Silver Lake

• Lake Stickney

• Lake Stevens (early morning)

Use a seat cushion with back support, and avoid over-twisting when paddling.

5. Indoor Strength Circuits with Cooling Support

If the heat gets too intense, stay inside and do short circuits that emphasize core and leg strength. Bodyweight exercises like bridges, wall sits, and bird-dogs help protect the spine. Keep fans or A/C running and stay hydrated throughout.

When to See a Specialist

You should book an evaluation with a chiropractor, PT, or massage therapist if you notice:

• Pain that radiates into your limbs

• Spasms after movement or twisting

• Inflammation or stiffness lasting 2+ days

• Difficulty standing upright after sitting or activity

Even small spinal misalignments can cause lasting pain if not treated.

Let Us Help You Move Safely This Summer

Our integrated team of licensed chiropractors, physical therapists, and massage therapists in Everett is here to help you move well and feel better—all summer long.

Whether you’re returning to an activity or managing chronic pain, we’ll customize your care to help you stay active, cool, and aligned.

1. Roasted Root Vegetable Salad with Kale and Apple

Root vegetables like carrots, parsnips, and beets are high in fiber, vitamins, and minerals. They provide a slow, steady release of energy, making them excellent for sustained energy throughout the day. Kale, a powerhouse of antioxidants, vitamin C, and vitamin K, supports immune function and bone health. Apples add natural sweetness and are high in fiber, which aids digestion and helps regulate blood sugar levels.

• Health Tip: Roasting root vegetables increases their natural sweetness without the need for added sugars. Fiber-rich apples and pumpkin seeds contribute to heart health.

2. Butternut Squash and Mushroom Risotto

Butternut squash is rich in vitamins A and C, which are important for eye health and immune support. It’s also a good source of fiber, helping with digestion and weight management. Wild mushrooms, like chanterelles, are low in calories but high in antioxidants and selenium, a mineral that supports thyroid function and immune health. This risotto uses olive oil and squash instead of cream or butter, making it a heart-healthy alternative to traditional risotto recipes.

• Health Tip: Incorporating more fiber from butternut squash and antioxidants from mushrooms can lower your risk of chronic diseases like heart disease and diabetes.

3. Pear and Cranberry Quinoa Salad

Quinoa is a complete protein, containing all nine essential amino acids, making it a great plant-based protein source. Pears, which are rich in fiber and vitamin C, help with digestion and support immune health. Cranberries are packed with antioxidants, particularly vitamin C and polyphenols, which can help prevent urinary tract infections and support heart health. This light salad is perfect for balancing heavier, more indulgent meals during the holiday season.

• Health Tip: The combination of high-fiber fruits and quinoa promotes gut health and helps keep you feeling full longer, which can aid in weight management.

4. Brussels Sprouts and Apple Slaw

Brussels sprouts are a cruciferous vegetable loaded with fiber, vitamin C, and cancer-fighting compounds like glucosinolates. The vitamin C in Brussels sprouts and apples supports skin health and boosts immunity, while the fiber content helps regulate blood sugar and promotes a healthy digestive system. The almonds in this dish add healthy fats and a boost of vitamin E, which is essential for skin and eye health.

• Health Tip: Cruciferous vegetables like Brussels sprouts contain compounds that may help reduce inflammation and lower the risk of certain cancers, particularly colorectal cancer.

5. Roasted Delicata Squash with Garlic and Sage

Delicata squash is one of the most nutritious winter squashes, providing a good amount of potassium, fiber, and vitamin A. Potassium helps maintain healthy blood pressure, and fiber supports digestive health. Sage adds more than flavor—it contains compounds with anti-inflammatory properties and may help improve memory and cognitive function. Garlic, known for its immune-boosting benefits, adds a flavorful, heart-healthy component to this dish.

• Health Tip: Roasting squash helps retain its nutrients, especially fiber and potassium, which are vital for heart and bone health.

By focusing on these locally available, nutrient-rich ingredients, you’re not only creating delicious meals but also supporting your overall well-being with every bite. The PNW’s fall produce is a treasure trove of vitamins, minerals, and antioxidants—perfect for fueling your body through the cooler months.

Sources:

nutritionsource.hsph.harvard.edu
nccih.nih.gov
health.harvard.edu
ods.od.nih.gov
openai.com

The Importance of Sleep During the Fall:

The fall season can impact sleep due to a variety of factors, including decreased daylight, colder weather, and changes in routine. These factors can disrupt the body’s circadian rhythm, making it harder to fall asleep and stay asleep. Additionally, the fall often brings increased stress as people prepare for the upcoming holidays or adjust to back-to-school and work routines.

How Massage Therapy Promotes Better Sleep:

Massage therapy has been shown to improve sleep quality in several ways:

Reduces Stress and Anxiety: Massage helps lower cortisol levels, a stress hormone, while increasing serotonin and dopamine, which promote relaxation and mood stability. This is especially helpful in the fall when seasonal affective disorder (SAD) or anxiety about upcoming holidays may increase stress levels.

Alleviates Muscle Tension: The cooler temperatures of fall can lead to muscle stiffness or tension, especially if people are less active. Massage therapy helps release muscle tension, allowing for more comfortable sleep positions and reduced pain that might otherwise interrupt sleep.

Improves Circulation: Massage can enhance blood flow and circulation, which helps regulate body temperature—a key factor in achieving restful sleep. This is particularly beneficial in fall, as colder temperatures may cause poor circulation, resulting in cold extremities that can disrupt sleep.

Encourages Relaxation: Massage activates the parasympathetic nervous system, responsible for rest and digestion. By promoting relaxation and a state of calm, massage prepares the body for a deep and restorative sleep.

Seasonal Massage Techniques for Better Sleep:

To make the most of massage therapy for sleep improvement in the fall, consider incorporating seasonal elements:

Use Warming Oils: Opt for massages with warming essential oils like ginger, cinnamon, or clove. These oils not only promote relaxation but also provide a cozy, warming effect that is perfect for chilly fall days.

Focus on Deep Tissue Techniques: Fall is a great time to use deep tissue massage techniques to alleviate muscle stiffness that often accompanies cooler weather. This helps relax muscles more thoroughly, preparing the body for restful sleep.

Add Aromatherapy: Include calming scents like lavender or chamomile during massage sessions to further enhance relaxation and prepare the body for sleep.

Practical Tips for Better Sleep:

Complement your massage therapy with these sleep-enhancing practices during the fall:

Establish a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends, to help regulate your body clock.

Create a Relaxing Bedtime Routine: Incorporate activities such as reading, gentle stretching, or listening to calming music before bed.

Prepare Your Environment: Use warm, cozy blankets, adjust the room temperature, and consider using a white noise machine to create a calming sleep environment.

Massage Therapy for Wellness in Everett, Wa

As the fall season sets in, it’s the perfect time to prioritize your health and well-being. At Everett Spine and Rehab, we offer a range of services, including physical therapy, massage therapy, and chiropractic care, all designed to help you feel your best. Whether you’re looking to relieve muscle tension, improve your sleep, or manage stress, our skilled therapists are here to support you. We welcome walk-ins and are committed to providing personalized care to meet your unique needs. Visit us today and experience the restorative benefits of our holistic wellness services. Your journey to better health starts here!

Sources:

Prnewsire.com
Planetfitness.com
Sleepfoundation.org
Mayoclinichealthsystems.org
Openai.com

Below, we explore some unique and health-focused tips for both parents and kids to ensure a successful start to the school year, which hopefully can reduce stress and anxiety for both!

For Parents

Create a Morning Playlist:

Develop a playlist with upbeat, energetic songs to help wake up the household and set a positive tone for the day. Music can boost mood and energy levels, making mornings smoother and more enjoyable.

Implement a Tech-Free Hour Before Bed:

Encourage a tech-free hour before bedtime to improve sleep quality. Blue light from screens can disrupt sleep patterns, so winding down without devices can help children get better rest.

Prepare Healthy Snack Stations:

Set up healthy snack stations in the fridge and pantry with pre-portioned, nutritious snacks. This makes it easy for kids to grab a healthy option, especially during the hectic school mornings or after school.

Create a Family Calendar:

Use a large calendar in a common area to track everyone’s activities, assignments, and appointments. This helps keep the family organized and reduces last-minute surprises.

Teach Time Management Skills:

Help your child learn time management by using visual timers and creating a schedule together. Visual aids can make it easier for younger kids to understand the concept of time.

For Kids

Mindful Breathing Exercises:

Teach children simple breathing exercises to help them stay calm and focused throughout the day. This can be especially useful before tests or presentations.

Healthy Hydration Habits:

Encourage kids to carry a reusable water bottle and set reminders to drink water throughout the day. Staying hydrated is crucial for maintaining energy levels and cognitive function.

Practice the Backpack Routine:

Teach kids to pack their backpacks the night before school, including all necessary materials and a healthy lunch. This reduces morning stress and ensures they have everything they need. Make sure their backpacks are not too heavy! Check out our guide.

Set Up a Homework-Friendly Space:

Designate a quiet, organized space for homework and studying. A clutter-free environment can help children concentrate better and be more productive.

Emphasize the Importance of Stretch Breaks:

Encourage children to take short stretch breaks during long study sessions or screen time. Stretching can help reduce fatigue and improve focus.

Boost Immune System with Probiotics:

Include probiotic-rich foods like yogurt or kefir in your child’s diet to help boost their immune system. A strong immune system is essential for fending off school-year illnesses.

Routine Eye Exams:

Schedule routine eye exams to ensure your child’s vision is optimal for learning. Unaddressed vision issues can impact academic performance. About 25% of school-aged children have vision problems, but many go undiagnosed because kids may not realize their vision is not normal.

Mental Health Check-Ins:

Regularly check in with your child about their feelings and stress levels. Open communication about mental health can help identify and address issues early.

Balanced Sleep Schedule:

Ensure your child follows a consistent sleep schedule, even on weekends. Adequate sleep is vital for cognitive function, mood regulation, and overall health.

Implementing these lesser-known tips can make the back-to-school transition smoother and promote a healthier, more organized lifestyle for both parents and children.

Sources:

Healthcare.utah.edu
hearthdisplay.com
psychologytoday.com
cedars-sinai.org
openai.com

Symptoms of SAD

These symptoms of SAD include persistent feelings of sadness, hopelessness, and a diminished interest in once-enjoyable activities. SAD can also manifest as low energy, fatigue, disruptions in sleep patterns, significant changes in appetite and weight, difficulty concentrating, social withdrawal, heightened irritability, and physical symptoms like headaches or body aches. Additionally, individuals may experience hypersensitivity to rejection, difficulty waking up in the morning, and a sensation of heaviness in the limbs. As a specific subtype of depression, SAD symptoms tend to recur annually. Seeking professional advice is crucial if one or someone they know exhibits these symptoms, as a healthcare professional can provide a proper diagnosis and tailor a treatment plan.

While it’s important to consult with a healthcare professional for personalized advice, here are some general strategies that may help combat SAD:

Light Therapy:

Use a light therapy box, which mimics natural sunlight and can help regulate your body’s internal clock.

Get Sunlight Exposure:

Spend time outdoors during daylight hours—go for a brisk stroll, jog or enjoy an open-air farmer’s market. Open curtains and blinds to let natural light into your home or workspace.

Regular Exercise:

Engage in regular physical activity. Exercise has been shown to improve mood and reduce symptoms of depression.

Healthy Lifestyle:

Maintain a balanced diet rich in fruits, vegetables, and whole grains. Ensure you’re getting enough vitamins and minerals, particularly vitamin D.

Social Connections:

Stay connected with friends and family. Socializing can help alleviate feelings of isolation and loneliness.

Mindfulness and Relaxation Techniques:

Practice mindfulness meditation, deep breathing, or yoga to reduce stress and improve mood.

Counseling or Therapy:

Consider talking to a mental health professional for support and coping strategies.

Maintain a Consistent Sleep Schedule:

Ensure you get enough sleep and try to maintain a regular sleep pattern.

Create a Comfortable Environment:

Make your living and working spaces comfortable and inviting to promote a positive mood.

Hobbies and Activities:

Engage in activities you enjoy to help boost your mood and provide a sense of accomplishment.

Plan for the Season:

Anticipate the onset of SAD and plan activities or events to look forward to during the colder months.

Use Aromatherapy:

Certain scents, such as citrus or lavender, may have mood-boosting effects.

Seek Professional Help:

If symptoms persist or worsen, consult with a mental health professional for a more comprehensive assessment and treatment plan.

It’s essential to tailor these strategies to your individual needs and seek professional advice for a personalized approach to managing SAD.

Sources:

Hopkinsmedicine.org
Samhsa.gov
Mayoclinic.org
Medium.com
Openai.com

Although there isn’t one right mattress for back pain, says the New York Times, there are plenty to choose from. Contrary to popular belief, a “tough-as-nails” mattress isn’t the answer, says the article, rather it’s choosing the right feel for your body. Some sufferers may want a memory foam mattress that contours to the body. Choosing a memory foam that supports your body weight is important, says the article. There are several that support under 200 pounds and over 200 pounds. Selecting the one that fits your body will help with durability. The feature to look out for when buying memory foam is its cooling ability, says Sleepadvisor. Memory foam tends to hold in heat, likely making the sleeper uncomfortable. Look for memory foam mattresses that have coils beneath its foam, and lots of layers in between the foam for absorption of heat, says the article.

When purchasing a mattress, make sure you do more than just lay on it in the showroom, says WebMD. Keeping your spine aligned is the most important factor in picking out the right mattress, says the article. The first thing you need to do is evaluate your own body. If you have wide hips, you may need a softer mattress, and what you may consider firm may not be firm for someone else. If you’re questioning firmness, says WebMD, go medium-firm. One study showed those who slept on medium-firm mattresses reported less pain than those who slept on firm mattresses.

Some unfortunate news, says WebMD, is that according to a study of 62 people, those who slept on inexpensive mattresses reported more pain in their backs. However, the study also showed that those who slept best were sleeping on new mattresses of any kind. The trick may just be to keep your bed fresh for the best sleep.

When looking for a mattress to help your back pain, you may feel a bit like Goldie Locks; it has to be just right. The good news is that there is no shortage of mattresses to choose from, and many of the companies have test and return policies to see if they work for you. It may take a few times to get the right one, but it’ll be worth the effort for your back in the end. Now, go catch some well deserved z’s.

To keep your kids healthy, make sure that they eat nutritious foods. Encourage them to get lots of exercise. Plus, keep them up-to-date on the latest health guidelines.

How Can You Keep Your Kids Fit & Active?

To stay healthy, kids need at least 60-minutes of physical activity every day. That may seem like a lot, but they’re getting a lot of physical activity at school through gym class and recess. So, you might just need to give a little push to make sure your child gets their full 60-minutes.

There are so many ways that you can get your kid to be more active, and you can take part with them. Here are a few great ways for your child to be more active throughout the day:

• Take the dog for a walk
• Walk or bike to/from school
• Morning stretches
• Performing small dances while getting ready for school
• Playing on a sports team
• Recreational after-school programs like swimming or karate
• Playing outside with friends or family
• Use commercial breaks as a quick way to get in a short exercise

How To Prepare A Healthy Packed Lunch

When your child gets a delicious and nutritious meal, they’re going to learn better. Their focus and attention improves which boosts their performance. They’re also less likely to get sick since healthy foods boost immune health.

To start the day off right, make sure that your child receives a nutritious breakfast. It’ll give them energy and the ability to focus to start the day off right. For the best results, make sure their breakfast contains lots of protein.

You can also check the lunch schedule ahead of time. Most schools send a lunch calendar home. You’ll know which meals are coming up. So, you can choose when you’d like to pack for your child versus having them eat the school lunch.

If you choose to pack your child’s lunch, try to pick healthier options. Do you have a picky eater? Try to introduce them to the rainbow of foods. Have them try a new “color” every week, and they should find a whole bunch of foods they enjoy.

For a healthy, nutritious meal, try these tips:

• Half of your child’s meals should consist of fruits and vegetables
• Water and low-fat milk are better options than soda or high-sugar fruit juices
• Have them eat whole grains such as oatmeal, brown rice, and whole wheat bread
• Switch up the proteins every day — seafood, beans, meats, poultry, beans, lentils, nuts, and eggs are all good sources

Make Sure Your Kids Stay Hydrated

Hydration is just as important as eating a healthy meal. Dehydration causes headaches, sleepiness, and lightheadedness. Not only will this affect their learning, but it’s dangerous.

Children ages four to seven need to drink about five cups of milk and water every day. Children over the age of eight should drink about eight cups of milk and water a day.

Keeping Their Packed Lunch Contamination-Free

Kids are even more susceptible to food-borne illnesses than adults. So, it’s important to know how to properly pack your kid’s lunch.

The U.S. Department of Agriculture (USDA) recommends that you clean and sanitize all containers and utensils used for your child’s lunches.

Cross-contamination is a big problem in people’s homes. It’s best if you can sanitize each area and utensil before beginning prep on your kid’s lunch. You can even use different colored cutting boards to prepare different food groups.

Also, make sure that your child has an insulated bag or lunch box with ice packs. It only takes about two hours for perishable food to go bad at room temperature. An insulated lunch box and ice packs ensures that your kid is receiving fresh, healthy food.

How To Stay Up-To-Date On The Latest Health Protocols

It’s more important than ever to make sure that your kids are up-to-date on all their vaccines. If eligible, every child should receive a vaccination against meningitis, tetanus, measles, the flu, and Covid-19.

Making sure that your child is fully-vaccinated is the best way to prevent your child, and other’s children, from becoming ill.

How To Teach Your Kids To Be Active Participants In Their Health

Remind your kids that they play an active role in staying healthy. Teach them how to properly wash their hands and when to do it. Apply soap to the hands for a full 20 seconds before rinsing with warm water. If they’re using hand sanitizer, they should rub it into their hands until dry.

Make sure that your child knows to cover their cough and sneeze. They should blow their germs into their elbow rather than their hands.

Remind them not to reuse or hold onto tissues. Once they use a tissue, teach them to throw it away immediately. Lingering tissues are a health hazard to your child and everyone around them.

Emphasize the importance of not touching their face. Most people touch their face about 23 times an hour! But, we are also constantly touching germs and disgusting things that don’t belong on our face. Encourage your children to keep their hands away from their mouth, nose, and eyes.

“Sharing is caring”, but in the era of Covid-19, it’s not always a good idea. Children should avoid sharing things like crayons, markers, or scissors which transfer germs.

Conclusion

When your child is healthy and feeling good, they’ll be a better learner. It’s hard to pay attention when you’re not feeling good. Do your child, and yourself a favor by helping your child to stay happy and healthy this upcoming school year.