While you can’t prevent your kids from encountering germs, you can equip them with habits to keep them healthy and reduce their risk of getting sick.
With holiday gatherings in full swing and an increase in school activities, you and your family are being exposed to a lot of people–and a lot of germs.
Family routines can help lower the risk of infection and support overall well-being.
Check out these tips for keeping your family healthier this cold and flu season.
Tips for a Healthier Cold and Flu Season
- Keep up to date with all recommended vaccines. Talk to your health care provider about what vaccines are right for you and your family. Vaccines can help protect you and others in your home from serious illness. Annual influenza vaccination is strongly recommended for all children over 6 months of age. The American Academy of Pediatrics advises vaccination as soon as possible each season, with any licensed vaccine appropriate for age and health status. Vaccination can help prevent you and your children from getting the flu or reduce its severity or your risk for serious complications such as developing pneumonia or bronchitis.
- Wash hands, wash hands, wash hands. Keeping your hands clean is one of the easiest and most effective ways to remove germs and defend yourself against colds, flu, and other infections. Teach your kids about the proper way to wash their hands (use soap and scrub for at least 20 seconds, and then rinse and dry thoroughly) and remind them when are the key times to do it, like before and after eating, after bathroom use, after coughing or sneezing, after playing outside, and when they get home from school. You can also keep hand sanitizer in their backpacks for times when they can’t wash with soap and water.
- Focus on good nutrition. A diet rich with fruits, vegetables, lean protein, low-fat dairy, and whole grains can give your body the nutrients it needs to build a strong and healthy immune system. Give your family a healthy breakfast to kickstart their morning and provide opportunities for them to make healthy choices throughout the day. If chips, cookies, sodas, and other processed foods are the first things they see, that’s what they’ll reach for. Instead, fill the fridge with sliced veggies and dip, whole grain crackers and cheese, fresh fruits, and more. Check out some more healthy snack and lunch ideas.
- Make sleep a priority.
When your kids are well rested, their bodies can fight off infections and improve their immune system function. Sleep guidelines depend on age, but most kids should be getting between 8-10 hours of sleep each night. To improve your children’s sleep, create a bedtime routine, limit screentime before bed, and complete a calming activity like reading or listening to soft music. - Don’t share personal items. Remind your kids that sharing personal items is a quick way to share and spread germs. Tell them not to share water bottles, food, utensils, ChapStick, or ear buds with others.
- Stay active. Kids should get
60 minutes of activity every day for a wide range of health benefits, including boosting immune function. Incorporate short walks after dinner or on the weekends. Take trips to the playground or have them help with active chores around the house. Find activities such as dance, karate, and sports for your kids to play. Check out Fitness Fun for the Whole Family for some more great ideas. - Clean and disinfect high-touch areas. Think about the things that get touched all the time by multiple people in your home: doorknobs, light switches, remote controls, phones, faucets, toilet flush handles, and kitchen counters. These surfaces should be cleaned and disinfected regularly to prevent the spread of germs. Use disinfectant wipes or a spray to wipe them down. Regularly clean items that come home from school as well, like lunch boxes and water bottles.
- Model good habits. You can teach your children healthy habits by modeling them. For example, if your kids see you staying up really late on your phone or not washing your hands after coming home from work, what are they learning? On the flip side, if they see you begin your day with a healthy breakfast, limit your screen time, and walk after dinner, they’ll see healthy habits they can follow.
Resources
- TRICARE covers a wide range of health care services to keep you and your family healthy all year long, including mental health services, dental care, pharmacy services, and more.
- The CDC offers a Parent Information section for children from infancy through teenage years with helpful resources such as tips on screen time, vaccine schedules, and much more.
- The National Heart, Lung, and Blood Institute offers WeCan! Parent Tip Sheets, providing families with tips for eating healthy, getting active, and reducing screen time.
By making healthy habits part of your daily routine, you can help everyone in your family enjoy a healthier and happier season, no matter how busy it gets.