Cold and flu season is always challenging for families, especially when it comes to keeping young children healthy. The good news is, there are several practical ways to help support your child’s system and reduce the likelihood of falling ill. Here’s how you can help protect your children this flu season:
Prioritize Restful Sleep
Sleep is one of the most effective ways to support immunity. When children sleep, their bodies work to repair and strengthen their immune defenses. Young children typically need 10 to 12 hours of sleep per night. Establish a consistent bedtime routine that helps your child relax, such as reading a bedtime story or dimming the lights before bed. Creating a calm environment can make it easier for your child to get the rest they need.
Fill Their Plates with Fruits and Vegetables
A nutrient-rich diet is key to helping your child stay healthy during flu season. Focus on vegetables and fruits rich in immune-supporting nutrients like vitamin C, vitamin A, and antioxidants. If your child is a picky eater, try sneaking vegetables into soups or blending fruits into smoothies. Foods should include the following:
- Oranges
- Berries
- Sweet potatoes
- Carrots
- Spinach
Encourage Regular Activity
Staying active benefits both physical and mental health. Physical activity stimulates circulation, which supports the immune system. Encourage your child to spend time outdoors playing games, riding their bike, or simply running around in the fresh air. If the weather doesn’tdoesn’tate, create opportunities for active play indoors with simple activities like dancing or stretching.
Make Handwashing a Habit
Germs spread quickly, especially among young children. Teaching proper handwashing habits is a great way to minimize the spread of viruses. Teach your child to wash their hands thoroughly with soap and water for at least 20 seconds, especially after using the restroom, before eating, and after playing.
A fun way to help them wash long enough is by having them sing their favorite song while washing up. Hand sanitizer can also be a helpful alternative when soap and water are not available, but make sure it contains at least 60% alcohol. Encouraging these habits early on creates a foundation for lifelong hygiene practices.
Hydration Helps
Staying hydrated supports overall health and keeps the body functioning well. Encourage your child to drink plenty of water throughout the day. If water is too plain for them, try offering herbal teas, fruit-infused water, or soups to keep them hydrated. Proper hydration also keeps their skin and throat moist, which can act as a barrier to invading germs.
Find a Pediatrician for Advice on Avoiding the Flu
During flu season, no one wants their child to feel under the weather. Small steps like focusing on sleep schedules, washing hands frequently, eating colorful, freshly-prepared meals, staying active, and drinking enough water help make a positive difference. By practicing these routines, you’ll lay a healthy foundation for your child to thrive, even during cold and flu season. Start incorporating these habits today, and you’ll support their immunity and overall well-being. Schedule an appointment with a pediatrician to learn more about preventing sickness during flu season.
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