Between school, play-dates, sports, activities and just being out and about, taking extra care during cold and flu season is key. Small habits can help support a child’s immune system and can give their body the best chance to stay strong and recover quickly if they do catch a bug.
Nutritious Foods for a Stronger Immune System
A balanced diet rich in a variety of fruits, vegetables, lean proteins, and whole grains provides important nutrients that help the immune system function at its best. Foods high in vitamin C, like oranges, bell peppers, and strawberries, along with zinc-rich options like lean meats and nuts, may help support immune health. If mealtime can be a challenge, incorporating fruits and vegetables into snacks, such as apple slices with nut butter or a smoothie, can be an easy way to add extra nutrients.
The Importance of Rest and Hydration
Sleep is the best way to restore and recover energy. Children need plenty of rest to support their immune system and plays a key role in keeping kids healthy, as sleep helps the body repair and defend against illness. Depending on their age, children need about 9-12 hours of sleep per night. While bedtime routines aren’t always easy, creating a calm evening with quiet activities like reading or listening to soft music can help children wind down for the night. Staying hydrated is just as important. Keeping a water bottle nearby makes it easier for kids to drink enough fluids throughout the day, which helps their body function properly.
Building Healthy Habits
Regular handwashing, covering coughs and sneezes, and avoiding close contact with those who are feeling unwell can reduce the spread of germs. Encouraging these habits in a positive way such as singing a short song while washing hands or keeping tissues easily accessible can help make them part of your child’s daily routine.
Keeping Kids Active and Engaged
Exercise can strengthen immune defenses because it improves circulation, allowing immune cells to move through the body. Outdoor play and regular movement are great ways to keep kids active, which can improve overall well-being. Fresh air, even in cooler weather, can provide a healthy break and support both physical and mental wellness. Whether it’s playing outside, dancing in the living room, or enjoying a favorite hobby, staying engaged and active can help children feel their best.
Flu Vaccines Are Available
For families looking for additional protection during flu season, flu vaccines are available at Mahaska Health. Vaccination is one way to help reduce the risk of severe illness and complications from the flu. If you have questions about whether a flu shot is right for your child, our trusted healthcare providers are happy to talk with you.
Small habits can support your child’s health and well-being, even if there can be no guarantee of avoiding colds and flu throughout the year. Our Pediatric Specialists at Mahaska Health are dedicated to providing compassionate care customized to your child’s unique needs. To schedule an appointment with pediatrician Dr. Holly Van de Voort or one of our Family Medicine Providers, call 641.672.3360.
