Winter brings cosy moments, but unfortunately, it increases the risk of colds, flu, and other seasonal illnesses. Children are more susceptible to infections as temperatures drop due to spending more time indoors and having weaker immune systems in response to viruses. However, with the proper preventive measures, parents can safeguard their children’s health throughout the season.
Familiarise yourself with expert-backed strategies for boosting your child’s immunity, preventing seasonal illnesses, and keeping them healthy throughout winter.
Strengthening the immune system:
Prioritise a nutrient-dense diet
A strong immune system starts with proper nutrition. Provide children with:
- Vitamin C-rich foods like oranges, strawberries, and bell peppers. These can help enhance immune function.
- Vitamin D sources include fortified dairy products, eggs, and safe sun exposure, which can help reduce the risk of infection.
- Zinc-rich foods like beans, nuts, and lean meats can support immune cell production.
- Probiotic foods, such as yoghurt and fermented foods, help maintain a healthy gut microbiome, which plays a crucial role in immunity.
Ensure proper hydration
During colder months, children may drink less water than usual, which can lead to dehydration. Encourage water intake and offer warm herbal teas or diluted fruit juices to maintain hydration.
Encourage quality sleep
Lack of sleep weakens the immune system, making kids more prone to infections. Establish a consistent bedtime routine based on age-appropriate sleep needs:
- Toddlers (1–3 years): 11–14 hours.
- Preschoolers (3–5 years): 10–13 hours.
- School-aged children (6–12 years): 9–12 hours.
Preventing seasonal illnesses
Prioritise hand hygiene
Frequent handwashing significantly reduces the spread of germs. Teach children to:
- Wash hands for at least 20 seconds using soap and water.
- Use alcohol-based hand sanitisers when soap isn’t available.
- Avoid touching their face, especially their mouth, nose, and eyes.
Keep vaccinations up to date
Annual flu shots and routine childhood vaccinations provide crucial protection against severe illnesses. Consult a paediatrician to ensure your child’s immunisations are up to date.
Dress for the weather
Layering is key to keeping children warm without overheating. Ensure they wear:
- A moisture-wicking base layer to keep sweat away from the skin.
- An insulating middle layer, such as fleece or wool.
- A waterproof outer layer to protect against rain and snow.
Gloves, hats, and scarves help prevent heat loss, especially during outdoor activities.
Promoting a healthy lifestyle
Keep kids active
Cold weather shouldn’t mean an end to physical activity. Encourage indoor and outdoor movement through:
- Winter sports, such as netball, rugby, and hockey.
- Active play indoors, such as dance parties, yoga, or obstacle courses.
- Short outdoor walks when bundled up appropriately.
Limit screen time
Excessive screen time can disrupt sleep patterns and reduce physical activity. Set boundaries and encourage screen-free family activities like playing board games, reading, or engaging in crafts.
Manage stress levels.
Chronic stress weakens the immune system. Help children manage stress by:
- Encouraging open communication about their feelings.
- Engaging in relaxing activities, such as colouring or storytelling.
- Maintaining a predictable routine for security and stability.
Conclusion
Winter health doesn’t have to be a battle. By focusing on proper nutrition, hygiene, and healthy lifestyle habits, parents can help their children develop resilience against seasonal illnesses. Small daily habits, such as washing hands, staying hydrated, and getting enough sleep, can make a significant difference. With a proactive approach, families can enjoy a happy, healthy winter season together.
UPDATED MAY 2025
