With kids back in school and families spending more time indoors, late summer and early fall often brings a spike in common illnesses like colds, flu, stomach viruses, and even COVID. But don’t worry, mama—we’ve got you covered. This article goes over some practical tips to help keep you and your family healthy as we go into cold and flu season.
Build a Strong Immune System (One Bite at a Time)
A healthy immune system starts at the dinner table. While we can’t completely ward off viruses, good nutrition gives our kids’ bodies the tools to fight back.
- Eat the rainbow: Try to include a variety of fruits and vegetables in their daily meals. Brightly colored foods like carrots, spinach, berries, and oranges are loaded with vitamins and antioxidants.
- Vitamin C and D: Citrus fruits, bell peppers, and broccoli are great sources of Vitamin C. For Vitamin D (especially if your child isn’t outside as much), consider fortified dairy or a supplement after talking to your pediatrician.
- Probiotics: Yogurt, kefir, or a quality children’s probiotic can support gut health, which is closely tied to immunity.
- Hydration matters: Keep those water bottles full! Staying hydrated helps flush out toxins and keeps you healthy overall.
Encourage Healthy Habits Early and Often
Fall is a great time for a “healthy habits refresh” at home. These small habits can go a long way in stopping the spread of illness:
- Handwashing routines: Reinforce washing hands after using the bathroom, before eating, and after school. Make it fun with a catchy song or a kid-friendly timer!
- Teach cough/sneeze etiquette: Encourage coughing or sneezing into elbows (not hands!) and using tissues when needed.
- Avoid face-touching: This one’s tough for little ones, but gentle reminders help. Germs spread easily through the eyes, nose, and mouth.
Get Ahead with Preventative Care
A little prevention now can save you a lot of sick days later.
- Flu shots: Talk to your child’s doctor about getting the flu vaccine. The earlier in the season, the better.
- COVID-19 updates: If your family is continuing COVID precautions, stay informed on the latest vaccine recommendations and symptoms to watch for.
- Well visits: Make sure your kids are up to date on annual checkups and immunizations.
Prioritize Rest and Routines
Never underestimate the power of a good night’s sleep! Kids who are well-rested are better equipped to fight off infections.
- Set consistent bedtimes: School schedules can be tough but try to keep bedtime and wake-up time within the same 30-minute window each day.
- Calm evenings: Screen-free wind-down routines can help kids settle into sleep more easily.
Know When to Stay Home
We get it—missing work and school is never ideal. But keeping a sick child home helps protect other families and gives your little one the chance to recover more quickly.
General guidelines to keep in mind:
- Fevers over 100.4°F
- Vomiting or diarrhea
- Persistent coughing or sore throat
- Symptoms that worsen instead of improving after 2–3 days
Give Yourself Grace
This time of year can be rough on us as parents–whether it’s juggling sick days, taking care of fussy, sick kids, or washing yet another load of laundry from a sick kid, know that you’re doing great. Stock up on your favorite tea, lean on your village, and rest when you can. You can’t pour from an empty cup. Stay well, mama!
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