Before having or working with kids, there’s a good chance you had a false sense of the robustness of your immune system. You weren’t, after all, regularly in the crosshairs of sneezes, coughs or — worst of all — vomit. (To quantify things, one study found that parents are 28% more likely to get sick than those without children; another study found that, with the addition of each child, the likelihood of a parent getting sick increases. So, no, it’s not in your head if you feel like you’ve been perpetually ill since caring for kids.)
And adding insult to injury is the fact that, when you’re sick as a parent or caregiver, there isn’t much room to care for yourself. So your best bet? Figure out how to not get sick from your kid. Simple, right?
Nothing guarantees you’ll avoid catching a child’s illness, but there are ways to mitigate your chances of falling ill, according to Dr. Denise Scott, a pediatrician in Oklahoma City and JustAnswer pediatrics expert. “When parents have young children or caregivers are spending time with kids, they often catch whatever illness is affecting their child,” she says. “However, there are several steps you can take to enhance your immunity during cold and flu season.”
From how to reduce your chances of getting sick to tips for caring for yourself if you do catch the virus du jour, here’s expert advice for how to stay healthy when your family is sick.
The reason parents and caregivers are always sick
While the sheer volume of viruses you come in contact with increases the more you’re around kids, there are additional nuances as to why parents and caregivers are often sick. Here’s why you may frequently be under the weather, according to Scott:
- You’ve never had the illness before.
- A long time has passed since being exposed to a particular illness, and immunity has waned.
- You’re “right by a child’s face,” which makes respiratory viruses in particular very transmissible.
- You may (intentionally or not) share cups or utensils.
- You may not take as many precautions with children as you do with strangers (think: frequent hand-washing).
- If a child is in daycare or school, they have many more contacts for illness.
How do you stay healthy while caring for a sick child?
The million dollar question: How can you not get every cold, stomach bug and mystery virus the kids bring home? Here’s how to decrease your odds.
1. Get vaccinated
One of the most important things for caregivers and parents to do, Scott notes, is “stay updated on vaccines.”
The Centers for Disease Control (CDC) notes that while vaccine effectiveness varies, the flu shot generally reduces the risk of flu illness in the general population between 42-53%. The CDC also notes that COVID vaccines reduced the risk of infection (for fully vaccinated people), particularly older adults or immunocompromised folks.
2. Keep up with your wellness routine
Many parents feel like their world needs to stop when the kids get sick, says Dr. Eric Chaghouri, a psychiatrist and owner of Lucid Wellness Center in Los Angeles, but that needn’t be the case. “In my practice, I’ve seen a lot of burnout and tired parents, especially solo parents, disregard their own health practices when their kids are sick,” he says. “And when those parents do get sick, it’s almost as if they feel they are not allowed. This attitude can take its mental toll.”
Put another way: Don’t be a martyr 24/7. Stay the course with things that make you feel good and contribute to your health. “Stay well-rested and keep your regular exercise routine when the kids are sick,” Scott says, adding: “Being sleep-deprived increases your susceptibility.”
3. Load up on vitamins and nutrients
It may be tempting to subsist on Saltines and ginger ale, too, when kids are run-down, but best to fuel yourself with vitamin- and nutrient-rich foods instead, Scott says, as “a healthy diet contributes to a healthy immune system.”
“Eat a well-balanced diet with lots of fruit and vegetables, whole grains and legumes, with unprocessed, natural foods,” Scott says. “Black and green tea also contain flavonoids and polyphenols, which are anti-inflammatory.”
During cold and flu season, Scott recommends loading up on foods “abundant in vitamins A and C,” such as:
- Citrus fruits.
- Cabbage.
- Broccoli.
- Sweet potatoes.
- Winter squash.
- Pumpkin.
- Tomatoes.
- Bell peppers.
- Spinach.
Additionally, she suggests foods high in zinc, such as:
- Fish.
- Poultry.
- Beef.
- Eggs.
- Milk.
- Whole grains.
- Beans.
- Nuts.
- Seeds.
Finally, Scott says, consume foods with vitamin D, including:
- Milk and dairy.
- Egg yolks.
- Fatty fish, like salmon and canned tuna.
- Mushrooms.
- Vitamin D-enriched plant milk.
4. Hydrate, hydrate, hydrate
Drinking water is always an important part of maintaining good health. In fact, the recommended average daily water intake for healthy men is about 15.5 cups and for healthy women is about 11.5 cups, which can also include fluids from sources like fruits and vegetables.
Another good reason to stay hydrated? “If the nasal and respiratory passages are dry,” Scott says, “they are more susceptible to invasion.”
And if you’ve caught whatever bug a child brought home, hydration remains important, as you need to replace the fluids you’re losing.
5. Wash your hands (a lot)
Need we even say it? Washing your hands is key when caring for sick kiddos. “Parents and caregivers should wash their hands frequently when taking care of others,” Scott says.
And pro tip: Don’t half-you-know-what it. The CDC recommends scrubbing hands for at least 20 seconds (or two rounds of “Happy Birthday”), and always washing up before eating, preparing food, changing diapers and more.
If soap and water aren’t readily available, the CDC recommends using an alcohol-based hand sanitizer that contains at least 60% alcohol.
6. Consider wearing a mask
Most people would like to end their mask era, but the truth is, they’re an effective tool for preventing the spread of germs, particularly those that cause flu and COVID. “While it’s best to avoid large groups of people and indoor playgrounds during the winter season, that’s not always possible,” notes Scott. “So, consider wearing a mask when you’re in these situations.”
“Additionally,” she adds, “consider wearing a mask at home, especially if a family member has the flu.”
7. Don’t share
While you may not have a problem keeping utensils, cups, bowls and the like separate, kids may be another story. “Try to stress the importance of not drinking from other’s cups or sharing utensils,” Scott says. “And you do the same.”
Heather P., a mom of four in Phoenix, essentially hides her cups and water bottles during sick season. “Glasses are always getting mixed up in our house,” she says. “So from about October to March, I generally keep my drinking glass up on a shelf. My kids still haven’t spotted it!”
8. Give yourself grace
Finally, it’s important to give yourself both space and grace during cold and flu season, notes Chaghouri. Between not feeling well, ramping up your caregiving duties and having schedule disruptions, acknowledge the fact that times are tough and you can’t do it all.
“Allow yourself rest and mental space — especially if you get sick,” he says. “In order to take care of your children, you need to get better. Make your recovery a priority by outsourcing where you can and/or asking for help from others. After all, you cannot pour from an empty cup, so giving yourself time to recover benefits not only you, but everyone in your family.”
The bottom line
The odds of getting sick are higher when you’re frequently around kids, but when you employ preventative measures, collectively, you can create a solid armor. And if you do get sick, it’s important you don’t run on empty.
“A parent’s or caregiver’s illness will usually be shorter-lived than a child’s, but you can’t neglect yourself,” says Scott. “Paying attention to hydration, sleep and maintaining a healthy diet will help. If you’re running a fever, stay home, try to stay away from other family members and allow yourself extra rest.”
