6 Simple Steps to a Healthier Winter Season

While winter brings snowy days, cozy nights, and cheerful gatherings, it also means your child may need some extra immune support to stay healthy. 

But you may find it's a struggle to help your child stay healthy during the winter months. Read on to learn 6 practical, preventative steps to help them stay healthy all winter long. 

Step # 1: Support immune health with balanced nutrition 

Think of your kid’s immune system as a protective superpower! Give them an extra boost by fueling your child with nutrient-rich foods. 

Fruits, veggies, lean proteins, and whole grains are foods with immune supporting properties. These foods contain micronutrients (vitamins and minerals), antioxidants, and pre/probiotics needed to maintain immune health. 

Try adding these foods to your family meals to give everyone some extra support:

• Seeds and nuts

• Fermented foods, such as yogurt, apple cider vinegar, and pickles

• Berries

• Dark leafy greens

Keep healthy, vitamin-rich snacks on hand. Fresh fruit is always a good option, especially vitamin C-packed citrus fruits like mandarins that kids can peel on their own. 

Try making your own trail mix with dried berries and almonds. Add some oats and a natural sweetener to the mix to make granola. Ask your child to help—they’ll have fun and enjoy eating their homemade, healthy creation.

Step # 2: Prioritize sleep

Poor sleep can lower your child’s immune defenses. Studies show sleep and immune health go hand-in-hand. Restful sleep is key to supporting a healthy immune system. 

Not only is high-quality sleep important, so is getting enough. As parents, we’re used to getting by on the bare minimum some nights, but skimping on sleep isn’t healthy for our children (or us). And they may need more than you think! Here’s how much sleep children need, depending on their age:

• Toddlers (1-2 years): 11-14 hours, including naps

• Preschoolers (3-5 years): 10-13 hours (including naps)

• Gradeschoolers (6-12 years): 9-12 hours

• Teens: 8-10 hours

So take steps to support healthy sleep habits, including a dialed in bedtime routine. Consider these tips to help your kid get the zzz’s they need:

• Be active and get sunlight during the day, even if it's cold outside

• Turn off the screens and dim lights about an hour before bedtime

• Create a cool, quiet sleep environment

Talk to your child’s pediatricians about any sleep related concerns. 

Step # 3: Add a daily vitamin for extra support 

Zinc, vitamin C, and vitamin D are key immune players. Power up your child's defense team with eggs, dairy, whole grains, citrus fruits, berries, and nuts.

If your kid is a picky eater or has days when they just don’t have a taste for the good stuff you offer, bridge the nutritional gap with a daily multivitamin or a daily immune supplement for added vitamin C, elderberries and more.

Step 4: Practice good hygiene together

Handwashing is one of the simplest ways to support a healthy immune system. Make handwashing a regular habit by helping your kid do it consistently when it matters most:

• Before eating and cooking

• After using the bathroom

• When you get home from being out and about

Discourage your kid from touching their face or putting hands in their mouth. This might be tough for young toddlers because they often use their mouth to explore their world. Have fun by singing a silly song or playing a clapping game to distract them if they try to put things in their mouth.

Step 5: Clean high-touch surfaces and air in your home

Clean living spaces promote a healthy home environment. Pay extra attention to high-touch surfaces when cleaning during the winter months. Scrubbing those doorknobs, counters, appliance handles, remotes, and toys will help the whole family stay healthy and keep your child feeling their best. 

Every now and then, winter surprises us with warmer temperatures. Make the most of these days and open up the doors and windows! Let the stale winter air out, and the fresh crisp air in. Make sure to swap out your HVAC filters every 3 months to improve indoor airflow. Consider using a portable high-efficiency particulate air (HEPA) cleaner.

Step 6: Keep Kids Active 

Physical activity is another immune supporter! Staying active not only supports immune health, but can also boost your kid's mental health as the winter doldrums set in. 

Snow and cold temperatures may make it tough for your kids to stay active. But get creative to get your kids moving! Set up an indoor obstacle course. Or have your kid curate a playlist for a family dance party. Your local park district may even offer special indoor (or outdoor) activities during the winter months. 

Give these easy daily habits a try to help your family enjoy a healthier, happier winter season.