The winter season brings chilly temperatures, holiday festivities, and, unfortunately, more opportunities for illness. As parents, it’s natural to want to keep your children as healthy as possible during these colder months, especially with the excitement of the holiday season and New Year right around the corner. A few proactive steps can make a big difference in keeping your family healthy, happy, and ready to start the new year on the right foot. Here’s a winter health checklist that every parent should consider before January arrives.
1. Update Vaccinations and Flu Shots
Stay on Top of Flu Vaccines: Winter is peak flu season, and the flu vaccine is one of the best ways to protect your family. If you haven’t done so already, make sure everyone in your household, especially children, receives their annual flu shot. This is especially important for young children, who are at higher risk of complications from the flu.
Stay on Top of COVID-19 Vaccines: This fall, the CDC recommends an updated dose of the COVID-19 vaccine for all those 6 months and older. If you haven’t done so already, make sure everyone in your household receives their updated COVID-19 shot.
Get your infant their RSV immunization: New as of 2023, an RSV antibody immunization can be given to babies and some young children during RSV season. This antibody provides immediate protection against Respiratory Syncytial Virus and lasts at least 5 months. RSV season typically runs from October through March.
Check Routine Vaccinations: Along with the flu and COVID-19 shots, take this time to double-check your child’s routine vaccination schedule. Winter break can be an ideal time to get any shots they may need without disrupting school or other activities.
2. Prioritize Good Hand Hygiene
With increased exposure to germs during holiday gatherings, school, and indoor activities, hand hygiene is more important than ever. Reinforce good handwashing habits with your kids—remind them to wash their hands with soap and water for at least 20 seconds, especially after playing outside, using the bathroom, and before eating. When soap and water aren’t available, hand sanitizer with at least 60% alcohol is a good backup. Good hand hygiene can reduce the chances of picking up colds, the flu, and other winter illnesses.
3. Stock Up on Health Essentials
Be prepared for minor illnesses by stocking up on essential items for winter health:
- Thermometer for checking fevers
- Children’s fever and pain relievers (such as acetaminophen or ibuprofen) for those unexpected fevers or aches
- Saline nasal spray and humidifier to help with congestion
- Hydration essentials like electrolyte drinks or popsicles to keep little ones hydrated if they’re feeling under the weather
Having these items on hand can help you manage symptoms early and avoid late-night pharmacy runs.
4. Dress for the Weather
Winter clothes aren’t just about staying comfortable—they’re essential for avoiding cold-weather illnesses and frostbite. Teach your child to layer up before going outside, starting with a base layer, followed by an insulating layer, and a waterproof outer layer if it’s snowy or wet. Don’t forget hats, gloves, scarves, and warm socks to keep extremities warm.
Find more tips on keeping your kiddos safe during winter sports here.
5. Emphasize Nutrition and Hydration
The colder months can lead to craving more comfort foods, but a balanced diet is essential for a strong immune system. Encourage your family to eat a variety of fruits, vegetables, whole grains, and lean proteins. Foods rich in vitamin C (like oranges, strawberries, and broccoli) and zinc (found in meats, nuts, and seeds) can help support immune health.
Additionally, remind your children to drink water, even if they don’t feel as thirsty as they might in warmer months. Proper hydration is key to helping the body fend off illness and recover quickly if they do get sick.
Check out tips on keeping your kids hydrated here.
6. Maintain a Consistent Sleep Routine
Sleep is one of the best ways to support your child’s immune system. While holiday events and travel can make it challenging to keep a consistent bedtime, try to maintain a regular sleep schedule as much as possible. Quality sleep helps the body repair and recharge, which is especially important for children’s growth and health.
7. Keep Active—Even When It’s Cold
It can be tempting to stay indoors when it’s cold outside, but regular physical activity is essential for your family’s health. Bundle up and go for a brisk walk, let the kids play outside in the snow, or find indoor activities like dance parties or yoga. Staying active can help boost mood, improve sleep, and strengthen the immune system.
8. Schedule Check-Ups and Screenings
If your child is due for an annual check-up, consider scheduling it before the New Year. This can give you peace of mind going into the next year and ensure that your child’s health is on track. An annual exam is an opportunity to catch up on growth milestones, discuss any health concerns, and address any developmental or behavioral changes you’ve noticed.
9. Prepare for Travel and Holiday Gatherings
If your family is traveling or attending gatherings, plan ahead for safe and healthy celebrations. Bring along hand sanitizer, remind kids to cover their coughs and sneezes, and avoid close contact with anyone who seems unwell. If traveling, make sure to pack any essential medications and check that you have the necessary health insurance information in case you need medical assistance on the road.
Traveling with an infant? Learn more about how to prepare.
10. Keep Your Mental Health in Check
The holiday season can be stressful, and the winter blues are common as the days get shorter and darker. Take care of your own mental health, and be mindful of any changes in your child’s mood. Family time, regular routines, and activities you enjoy together can go a long way in maintaining a positive mood for everyone in your household.
FAQ: Winter Health Tips
Q: Should I keep my child home from school if they just have a cold?
A: If your child only has mild cold symptoms, such as a runny nose or slight cough, they may be able to attend school. However, if they have a fever, persistent cough, or difficulty breathing, it’s best to keep them home to rest and prevent spreading illness to others. You can read more about when to keep your child home from school here.
Q: Is there any way to boost my child’s immune system during winter?
A: The best ways to support your child’s immune system include ensuring they get enough sleep, eat a balanced diet, stay hydrated, and wash their hands regularly. While there’s no magic “immune booster,” these healthy habits go a long way in keeping kids well.
Q: What should I do if my child gets a fever?
A: Fevers are a natural response to infection and often don’t require treatment unless they’re making your child uncomfortable. Make sure they’re staying hydrated, dress them in light clothing, and offer fever reducers like acetaminophen or ibuprofen if needed (after consulting with your doctor). If your child’s fever is very high, lasts more than a few days, or is accompanied by other concerning symptoms, contact your healthcare provider.
Q: Can my child still get sick even if they had a flu or COVID-19 shot?
A: Yes, the flu and COVID-19 shot reduces the risk of severe illness but does not provide complete protection against all strains of the flu or COVID-19. However, vaccinated children who do get the flu or COVID-19 generally experience milder symptoms and recover more quickly than those who are unvaccinated.
Stay Prepared and Enjoy the Season
Winter can be a wonderful time of year, filled with holiday fun, cozy days, and family bonding. By taking a few preventative measures, you can help protect your family’s health, keep illnesses at bay, and make the most of the season. From flu shots to handwashing, each step you take adds up to a healthier winter for everyone.
Remember, if you have any questions or concerns about your child’s health this winter, our team at Northwest Family Clinics is here to support you. Wishing you and your family a joyful, healthy holiday season!
Here are some additional articles you may like:
Staying Health Over the Holidays
Tis the Season, to Vaccinate
Preventing Illness Over the Holidays
Managing Stress and Anxiety Over the Holidays