Keeping Yourself & Your Children Healthy During Cold & Flu Season
Natural Ways to Prevent and Treat Cold & Flu While Supporting Your Immune System
Cold and flu season is more common during the colder months, but these illnesses can strike at any time of year. Here are some tips for keeping yourself and your children healthy:
1. Avoid touching your face.
Unless you’ve just washed your hands, avoid touching your eyes, nose, mouth, or ears. Virus and bacteria particles can exist on your hands and clothing, but they cannot infect you unless they enter your body through these orifices. Washing your hands before eating—even for a quick snack—is especially important.
2. Teach proper hygiene habits.
Encourage children to cover sneezes and coughs with their elbows, aim away from others and food, and use tissues to wipe their noses. Remind them to avoid sucking on toys or fingers and biting nails. Containing the spread of germs is key to keeping everyone healthy.
3. Keep warm.
Viruses thrive in cooler temperatures, slightly below our normal body temperature—one reason colds are more common in chilly weather. Fevers are your body’s natural defense, helping to kill pathogens. The optimal temperature for fighting infections is around 103°F. If your child’s fever is lower, encourage warmth with blankets, a hot shower or bath, or a heating pad. Monitor fevers carefully—seek medical attention if temperatures exceed 104.5°F or other warning signs appear.
4. Rest early and often.
At the first sign of illness, prioritize rest. The immune system requires energy to fight infections, and taking a day off early can prevent a longer sickness later.
5. Reduce stress.
A suppressed immune system makes the body more vulnerable to viruses. Emotional stress, poor sleep, inadequate nutrition, lack of exercise, and physical stress (such as chronic illness or allergies) can all reduce immunity. While life demands cannot always be eliminated, managing your emotional response to stress is critical for preventing and fighting infections.
6. Know when to avoid antibiotics.
Most colds are viral. Taking antibiotics won’t help and can harm beneficial gut bacteria, which are essential for nutrient absorption and immune function. It may take up to two years to restore gut probiotics after a course of antibiotics, leaving the immune system more vulnerable. Always confirm with a doctor via lab testing before taking antibiotics.
7. Eat a nutrient-rich diet.
A healthy, balanced, plant-rich diet helps prevent colds. Vegetables should be included in every meal. During illness, focus on nutrient-dense foods like soups and broths—especially bone broth, which supports immunity and provides electrolytes. Stay hydrated with vegetable broth, coconut water, or electrolyte drinks. Avoid processed foods and excess sugar, which feed viruses and bacteria.
8. Supplement wisely.
Clinical trials support the benefits of vitamins A, C, D, methylated B12, zinc, multivitamins, and probiotics for preventing infections and aiding recovery. In winter, vitamin D is particularly important due to reduced sunlight exposure.
9. Consider immune-supportive herbs.
Astragalus, Echinacea, Elderberry, Goldenseal, and Licorice can reduce illness duration. These are best taken in liquid form—teas or glycerine-based tinctures are more palatable for children. Dosages can be taken every two hours for maximum effect.
10. Homeopathic options.
Oscillococcinum is a homeopathic remedy for flu symptoms. One study showed that twice as many people taking Oscillococcinum recovered within 48 hours compared to a placebo.
11. Focus on wellness, not just illness.
Remember that getting sick is a sign your immune system is working. Chronic absence of illness may indicate a suppressed immune system. Use positive language about healing—acknowledge your symptoms but also affirm recovery.
By combining hygiene, rest, nutrition, supplements, and mindful practices, you can support your health and your children’s health throughout cold and flu season.
