Winter brings shorter days, colder temperatures, and an increase in seasonal illnesses. As the weather changes, kids spend more time indoors with others, and heating systems circulate dry air, making it easier for germs to spread. While it’s impossible to completely avoid colds and the flu, parents can take proactive steps to reduce their child’s risk of getting sick and help them stay strong and healthy throughout the season.
A winter wellness check-in is a great way to make sure your child is practicing habits that support their immune system. From reinforcing good hygiene to prioritizing proper nutrition, here are ten essential ways to keep your child healthy this winter.
1. Teach Good Hand Hygiene
Handwashing is one of the simplest yet most effective ways to prevent illness. Germs spread easily in schools, daycare centers, and other places where children interact closely. Teaching your child to wash their hands properly and frequently can help prevent the spread of colds, flu, and other viruses.
The Centers for Disease Control and Prevention (CDC) recommends a five-step handwashing process:
- Wet hands with clean, running water and apply soap.
- Lather by rubbing hands together, making sure to wash the backs of hands, between fingers, and under nails.
- Scrub for at least 20 seconds—singing the "Happy Birthday" song twice can help kids time it right.
- Rinse hands well under clean water.
- Dry hands with a clean towel or air dry them.
Encourage children to wash their hands before eating, after coughing or sneezing, after using the bathroom, and after playing outside to keep germs at bay.
2. Remind Kids Not to Touch Their Faces
It’s a tough habit to break—even for adults—but keeping hands away from the face is another important way to prevent illness. Viruses and bacteria enter the body through the eyes, nose, and mouth, so teaching kids to avoid touching their faces can reduce their risk of getting sick.
If your child tends to rub their eyes or put their hands near their mouth, remind them to wash their hands first. Keeping tissues on hand for nose wiping and encouraging kids to use their elbow when sneezing or coughing can also help limit the spread of germs.
3. Stay Up to Date on Vaccinations
One of the most effective ways to protect your child during the winter months is keeping their vaccinations up to date. The CDC recommends the flu vaccine for everyone over six months old to help prevent serious complications from the flu. There are different types of flu vaccines, including flu shots and nasal spray options, so consult your child’s pediatrician to determine the best choice for them.
You can learn more about childhood vaccinations and their importance here: CDC Vaccination Guide.
4. Encourage the Use of a Reusable Water Bottle
Many schools encourage students to bring a school-approved water bottle instead of using water fountains. Shared water fountains can be a hotspot for germs, so having a personal water bottle helps limit exposure to bacteria while also encouraging proper hydration.
Drinking enough water is just as important in the winter as it is in the summer, so make sure your child stays hydrated throughout the day. Proper hydration supports their immune system, helps regulate body temperature, and keeps their skin from drying out in the colder months.
5. Educate Kids on Cough and Sneeze Etiquette
Teaching your child to cover their coughs and sneezes can help prevent the spread of germs. The best practice is to use a tissue to cover the mouth and nose and immediately dispose of it. If a tissue isn’t available, sneezing or coughing into their elbow is the next best option.
Be sure to remind kids to wash their hands afterward to further prevent the spread of bacteria and viruses.
6. Clean Frequently Touched Surfaces
Germs can linger on surfaces for hours or even days, so it’s important to regularly disinfect frequently touched objects in your home.
- Doorknobs and handles
- Light switches
- Remote controls and gaming controllers
- Tablets and smartphones
- Kitchen and bathroom counters
- Toys and school supplies
Using safe, child-friendly disinfectants can help keep these surfaces germ-free and reduce the chances of illness spreading through your household.
7. Press Pause on Sharing Certain Items
Teaching children to share is an essential life lesson, but during cold and flu season, some things are better off not shared.
Encourage your child to avoid sharing items like:
- Utensils, cups, and straws
- Water bottles
- Lip balm
- Hats, scarves, and gloves
Reducing the sharing of personal items can limit exposure to germs and help prevent illnesses from spreading between siblings, friends, and classmates.
8. Make Sure They Get Enough Sleep
A consistent sleep routine is essential for a healthy immune system. Kids who don’t get enough sleep are more susceptible to illness because sleep helps the body recover and fight off infections.
The American Academy of Pediatrics recommends:
- Preschoolers (3–5 years old): 10–13 hours of sleep per night
- School-aged children (6–12 years old): 9–12 hours per night
- Teens (13–18 years old): 8–10 hours per night
Making bedtime a priority can help your child’s body stay strong and ready to fight off winter germs.
9. Provide a Nutrient-Rich Diet
Good nutrition plays a crucial role in keeping kids healthy. A well-balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides essential vitamins and minerals that support their immune system.
Nutrient-packed foods to include in their diet:
- Vitamin C-rich foods: Oranges, bell peppers, strawberries, and kiwi
- Probiotic foods: Yogurt, kefir, and fermented foods to support gut health
- Protein sources: Eggs, chicken, fish, and beans for muscle growth and immune function
If you’re looking for additional nutritional support, Healthy Heights was designed by pediatricians to help support your child’s growth and provide peace of mind that they’re getting the nutrients they need - especially during the winter months.
10. Replace Toothbrushes Regularly
One often-overlooked source of germs is toothbrushes. Since bacteria can linger on toothbrush bristles, replacing them every few months is essential—and even more so after your child has been sick. Consider swapping out their toothbrush for a new one if they’ve had a cold or flu to prevent reinfection.
Final Thoughts
While winter can bring an increase in colds and flu, small, proactive steps can make a big difference in keeping your child healthy. Encouraging good hygiene, prioritizing sleep, maintaining a balanced diet, and supporting their immune system can all help reduce the risk of illness and keep your family feeling their best.
For extra nutritional support this season, Healthy Heights is here to help.