Cold and Flu season survival tips for the family are important to know this time of year. It seems like every year when the season changes from summer to fall cold season starts in my home. Now that my daughter is in school we get hit with colds several times during the school year.
This year I am determined to keep my family healthy. And cut down on the number of colds we have to fight. Being sick is never easy. Especially when you have young children.
In my house, it always starts the same way. My daughter will complain about a stuffy nose. Then at night, she can’t sleep because she doesn’t feel well and can’t breathe.
Before I know it the whole family has a cold and we are all miserable. Does this happen to your family as well?
If it does, here are some cold and flu season survival tips for the family. So you and your family can stay healthy this cold season.
9 Cold and Flu season survival tips for the family
Wash Hands
Make sure to wash your hands often. After school when we get home I make sure one of the first things my daughter does is to wash her hands. Whatever germs she may have touched at school will get washed away.
It’s a good idea for the whole family to wash their hands as soon as they walk in the home from any outing. Better to be safe than sorry.
Also, wash your hands for at least 20-30 seconds to make sure the germs get washed away. For kids to know if they have washed their hands long enough, they can sing the ABC song.
Eat well
It’s important to eat plenty of fruits and veggies to help boost the immune system. If your family fills up on processed foods they won’t be receiving the nutrition their body needs. It a good idea to eat foods high in antioxidants, zinc, fiber, vitamins A, C, and vitamin D.
Foods to Boost Immune System
These fruits and vegetables can help boost your immune system. Many of these fruits and vegetables are liked by kids. So hopefully you can get your kids to eat many of them.
- Citrus Fruit
- Sweet Potatoes
- Spinach
- Carrots
- Broccoli
- Cauliflower
Sleep
Getting plenty of sleep is also good for the body to help strengthen the immune system. Lack of sleep can make it harder for your body to fight off infections. Adults should get at least 7-8 hours of sleep and kids should sleep at least 10 hours.
Exercise
Exercise can help boost the immune system as well. Moderate exercise can help cut down the chance of catching a cold. Going for a 20-minute walk every day can help boost your immune system.
But since it is the wintertime you may not always be able to get out for a walk. So try to find indoor activities that can get the heart pumping.
An idea to try is to have a dance party with your family. Put some favorite music on and the start dancing. Your kids will love it and they won’t even know they are exercising.
Probiotics
Probiotics are live bacteria that help keep your gut healthy. A healthy gut could lead to a healthy immune system. So during the cold season make sure your family if getting plenty of probiotics in their system.
There are probiotic supplements you can take. Your family may already take a multivitamin everyday. So you can add probiotic supplements into your families routine.
Also, probiotics can be found naturally in fermented foods.
Foods that have Probiotics:
- Yogurt
- Kombucha
- Kefir
- Miso
- Kimchi
- Sauerkraut
- Pickles
Your kids probably already eat some of these foods. So try and have them eat these often.
Get Outdoors
Try to get your kids outdoors every day. I live in the Pacific Northwest and it rains a lot! So it can be hard to get outside at times.
But if buckets of rain are not coming down, we try to get outdoors. We can pull on the rain gear and go for a 20-minute walk. Getting outdoors and breathing in the fresh air can be beneficial.
Vitamin D can help boost your immune system. So try getting your daily dose from time spent outdoors.
Drink plenty of water
Drinking plenty of water is important. Because it helps eliminate toxins from our bodies. But, it may be harder to do in the wintertime because it’s colder and you’re not as thirsty.
Some ways I get my kids to drink more water is by having them drink tea. There are some many delicious flavors to choose from so it’s not hard to get them to drink it. Drinking tea also gets them to drink less juice which means less sugar.
Get flu shots
Flu shots are the best way to prevent the flu. Since we can’t always wash our hands and we can’t avoid sick people all the time. The flu shot offers more protection. It’s not guaranteed to keep you or your family from getting the flu but it can help.
I don’t like making my kids get extra shots. But the flu shot is worth it. If I can protect my kids from the flu than having them be uncomfortable for a second is worth it. I would rather have them be uncomfortable for a second. Then be miserable with the flu for days or weeks.
It’s also a good idea for parents to get the flu shot to protect their kids as well. Also, don’t be afraid of getting the flu from the flu shot. The flu shot is not a live virus so it can’t cause the flu.
Relax
Stress can take a lot out of your body and reduce your immune system. Which can make it easier for you to catch a cold. So make sure you and your family take a time out once in a while to chill and relax.
Keep Your Family Healthy This Cold Season
The best defense to preventing a cold or the flu is to have a healthy immune system. Ways to boost your immune system is to eat plenty of fruits and veggies.
Get enough sleep, exercise often, relax, and take probiotics. Other cold and flu season survival tips for the family are to drink plenty of water. Make sure to get outdoors, wash your hands often and get a flu shot.
How do you prevent your family from catching a cold or getting the flu? Let me know in the comments:)
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