Obvious And Not-So-Obvious Tips For A Healthier Cold Season

It’s that time of the year again: cold season. Children have, on average, 6 to 10 colds per year, and those sniffles can last for 1 to 2 weeks. So on the upper end, that can be 20 weeks of the year… or more than a third.

As a parent, it can be debilitating too. Missed school days and events, broken sleep, worries about passing it along to friends, siblings, caretakers, grandparents, or the most likely victim: you.

There’s a part of cold season that can’t really be avoided. Our children are still developing their immune systems and are more susceptible to catching viruses, and if they’re at school or daycare, there are frankly just a lot of germs.

But not all hope is lost. Here are a few obvious (but often overlooked) and not-so-obvious tips for keeping your kids healthy as much as possible.

1. Breakfast
Call me cliché, but I am a firm believer that breakfast is the most important meal of the day. It’s the first chance of the day to get real nutrients in. Here’s what I look for from an immune health perspective:

• Protein. Antibodies and immune cells are built from it. Eggs, Greek yogurt, and cottage cheese are easy starts.

• Zinc. Immune cells need it to develop and do their job. Eggs, yogurt, pumpkin seeds, and leftover beef or beans all contribute.

• Vitamin C. It supports immune cell function and works as an antioxidant. Kiwi, strawberries, and oranges are easy wins.

• Antioxidants from color. Berries and other deeply colored fruit bring polyphenols, plant compounds that help protect cells from oxidative stress.

I like to have some sort of egg (pancakes, a scramble, French toast) along with berries. It covers it all.

2. Hiya Kids Immune Sticks
I love this mix when the germs are germing. Here’s what’s in each stick and why:

• Vitamin C: One of the best-studied nutrients for immune function. Immune cells hold it at much higher levels than the blood does and use it up when they’re working hard. It also acts as an antioxidant.

• Beta glucans: A type of fiber that helps activate immune cells, supporting the body’s natural immune response.

• Elderberry: A deeply pigmented berry rich in anthocyanins, antioxidant compounds that give it its dark purple color.

The stick format is fun (my kids love it), and like all Hiya products, there’s no added sugar.

3. Relentless Hand Washing
This is the most obvious of the bunch, but as a mother I find it the most challenging. I have one child who loves to wash her hands and another who complains at every suggestion. It’s never fun to be a nag, but it’s also not fun to be sick.

4. Saline Nasal Spray
Like a neti pot, but for kids. Saline spray thins mucus, and research shows that it can help colds pass faster. I wish I had started this when my kids were babies so they would be used to it. I try to do it daily when cold season is really kicking up.

5. Sleep
Obviously. Rest is so important for keeping our immune system in fighting shape. Children ages 3 to 5 need 10 to 13 hours of sleep (including naps), and children 6 to 12 need 9 to 12. We swear by Hiya’s Bedtime Essentials in our house. It’s a melatonin-free chewable with magnesium, L-theanine, and chamomile, and it’s become part of our wind-down routine.

And once you’ve pulled every trick out of your hat, sometimes a cold still wins. When it does, you just have to hope it’s mild and passes quickly. Good luck out there!