How to Keep Your Kids Healthy this Winter

When the colder months move in, so does cold and flu season, and as a parent, it can feel like a never-ending battle to keep your kids healthy.

How to Keep Your Kids Healthy this Winter
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Winter is a time when germs seem to thrive, especially with kids in school, daycares, or after-school activities, where they’re more likely to come into contact with the common cold or flu virus.

Thankfully, there are several proactive steps you can take to boost your child’s immune system, ensure they stay nourished, and manage flu season effectively.

Let’s dive into how to keep your kids healthy this winter.

How to Keep Your Kids Healthy this Winter

Boost Immunity with Nutrient-Rich Foods

One of the best ways to help your child stay healthy during the winter months is by ensuring they have a strong immune system. A balanced, nutrient-dense diet can do wonders in fighting off germs.

Key nutrients to focus on:

  • Vitamin C: This vitamin is famous for its immune-boosting properties. Citrus fruits like oranges, grapefruits, and tangerines are easy, kid-friendly snacks. You can also add strawberries, bell peppers, and broccoli to their meals.
  • Vitamin D: During the winter, we get less sunlight, which can affect Vitamin D levels. Vitamin D is important for a strong immune system. Include fortified milk, eggs, and fatty fish like salmon in their diet, or talk to your pediatrician about supplementation if needed.
  • Zinc: Zinc helps fight off infections and plays a key role in maintaining immune function. Foods like beans, nuts, whole grains, and dairy products are great sources of zinc.
  • Probiotics: Gut health plays a crucial role in immunity. Incorporate probiotic-rich foods like yogurt, kefir, and fermented foods like sauerkraut to support a healthy gut microbiome.

Healthy Meal Ideas:

  • Smoothies packed with vitamin C (like citrus, berries, and spinach) and a scoop of protein powder.
  • Whole grain toast with avocado and scrambled eggs (rich in zinc and Vitamin D).
  • Chicken soup with garlic and ginger, both known for their immune-supporting properties.

Be sure to check out some recipes on Atlanta Mom too!


Encourage Proper Handwashing

How to Keep Your Kids Healthy this Winter
Photo from Adobe Stock Photos

Handwashing is one of the most effective ways to prevent the spread of cold and flu viruses. Encourage your kids to wash their hands frequently, especially after coming home from school, touching public surfaces, or before eating.

Tips for Good Hand Hygiene:

  • Teach your kids to wash their hands for at least 20 seconds (about the time it takes to sing “Happy Birthday” twice).
  • Make handwashing fun by using colorful soap or a favorite character-themed hand soap.
  • Carry hand sanitizer in your bag or their school backpacks for times when soap and water aren’t available.

Get Enough Sleep

Sleep is essential for overall health and plays a huge role in immune function. When kids don’t get enough rest, their bodies are less efficient at fighting off illness.

Tips for Better Sleep:

  • Establish a consistent bedtime routine that helps your child wind down. This might include reading a book, a warm bath, or listening to soft music.
  • Aim for age-appropriate sleep: preschoolers need about 10-12 hours, elementary kids need 9-11 hours, and teens should get around 8-10 hours per night.

A rested body is a more resilient body, so make sure your child’s sleep schedule is a priority during the winter months.


Stay Hydrated

Ginger tea
Photo from Adobe Stock Photo

Drinking plenty of water is vital, especially in winter when the dry air can dehydrate us more quickly than we realize. Proper hydration supports the immune system, helps flush out toxins, and keeps the body functioning optimally.

Tips for Staying Hydrated:

  • Make water easily accessible—consider giving your child a fun water bottle they can carry around.
  • Offer warm, hydrating drinks like herbal teas or homemade broths.
  • Include hydrating fruits and vegetables in their meals, such as cucumbers, watermelon, and oranges.

Manage Flu Season at School

School can be a hotbed for germs, but there are steps you can take to reduce your child’s risk of getting sick.

Tips for Navigating Flu Season in School:

  • Flu Shots: Ensure your child gets their annual flu shot. The flu vaccine is one of the best defenses against serious illness. Consult your pediatrician to find out if your child is eligible for other vaccines that may be beneficial.
  • Teach Good Hygiene: In addition to handwashing, teach your child to cover their mouth and nose with a tissue (or their elbow) when coughing or sneezing to reduce the spread of germs.
  • Boost Immune Function: Along with good nutrition, encourage your child to take care of their mental health, too. Stress and lack of relaxation can impact the immune system, so make sure they have downtime for fun activities, hobbies, and play.
  • Stay Home If Sick: It’s tempting to send your kids to school even if they’re under the weather, especially with busy schedules, but keeping them home when they’re sick helps prevent the spread of germs to others. Encourage them to rest and recover fully.
  • Sanitize School Items: Items like backpacks, lunch boxes, and water bottles can be breeding grounds for germs. Wipe them down with disinfecting wipes regularly to keep bacteria at bay.

Practice Mindfulness and Stress Management

Believe it or not, stress can weaken the immune system.

And let’s face it—winter, with all the hustle of holidays, school breaks, and weather challenges, can add stress to both parents and kids.

Create a calm, supportive environment at home to help your child manage any anxiety or stress they might feel.

Stress-Relief Ideas:

  • Encourage deep breathing or yoga with your child to relax and reduce stress.
  • Limit screen time and ensure there’s time for physical play, which helps reduce stress and boost immunity.
  • Spend quality time with your child doing an activity they love—whether it’s baking, building something together, or taking a walk outside (if the weather allows!).

Keep Active During the Winter Months

How to Keep Your Kids Healthy this Winter
Photo from Adobe Stock Photo

Even though the weather might be chilly, it’s still important to stay physically active. Regular exercise can help keep the immune system strong and boost mood.

Ideas for Winter Activities:

  • Go ice skating at one of Atlanta’s many rinks.
  • Take family walks in a nearby park to enjoy nature and get some fresh air (bundle up to stay warm!).
  • Set up an indoor obstacle course or a dance party to get their energy out if staying inside.

Stay Proactive and Stay Healthy

The winter months in Atlanta can bring unpredictable weather, but that doesn’t have to mean illness for your family.

By focusing on nutrition, hygiene, sleep, and physical activity, you can help your kids build a robust immune system to stay healthy all season long.

Remember to be proactive with flu shots and hygiene practices, and stay calm if your little ones do get sick—it happens to the best of us!

Winter may come with its challenges, but with a little preparation, you and your family can enjoy the season together with health and happiness.

Feel free to share these tips with other parents in your community, and remember: keeping your kids healthy is all about consistent habits and staying proactive.

Stay safe, stay warm, stay healthy!

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Nina Ferentinos
Five years ago Nina moved from Toronto to the great state of Georgia with her husband, her two daughters, and son. They found a beautiful house and supportive community in Sandy Springs and have been residents since. Nina is originally from Germany, specifically Wolfsburg, which is the town where the Volkswagen factory has its Headquarters. All her relatives still live in Germany and she visits them often. Her European accent is hard to hide but also makes her memorable. In 2020 Nina created her own Photography Business (IG: @NinaFerentinosPhotography) which specializes in Family, Newborn, and Branding photography. Her goal is to create beautiful images for families to remember and help business owners to elevate their brand. When Nina is not working on her business or spending time with her family, she enjoys cooking, reading, crafting, and sometimes a bit of gardening. Traveling around the world and learning about new cultures has always been a great pleasure for Nina’s family. She and her husband believe that exploring new places broadens everyone’s horizon.

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