While you can’t stop kids from being exposed to germs, there’s plenty you can do to manage your family’s risks from colds, the flu and other respiratory viruses. Follow these tips from the American Academy of Pediatrics and the CDC to keep everyone in the family healthy this winter:
DON’T SKIMP ON SLEEP
Getting sufficient sleep keeps everyone’s immune system (including yours!) functioning well. Kids need more sleep than you think: Preschoolers need about 10 to 13 hours, grade-schoolers about 9 to 12 hours, and teens about 8 to 10 hours. A predictable bedtime and nightly ritual (including shutting off phones and devices about an hour before bed) can help everyone get the right amount of sleep.
GET MOVING
It’s tempting to stay indoors as the temperatures dip, but active play can help kids feel better both physically and mentally by providing benefits such as improving sleep and reducing stress. Make sure kids get at least an hour of movement per day through activities such as sports, playing catch together, shooting hoops after dinner or a taking a family walk on weekends. (Tip: Activity is good for you, too).
STAY UP-TO-DATE ON VACCINES
It’s still not too late to get an annual flu shot because flu season runs throughout the winter. Ask your pediatrician about other vaccines your child may need, such as respiratory syncytial virus (RSV), which has seen a resurgence in recent seasons. RSV is the most common cause of hospitalization in kids younger than a year old, so make sure the littlest kids are protected. Your pediatrician also can advise about updating COVID vaccines for all ages.
REMIND THEM TO WASH THEIR HANDS
Yes, it seems like you’re nagging, but this is one time it’s okay to repeat yourself. Remind kids to wash their hands with soap and water before meals, after using the bathroom and when they come home from school or practice. Tell them to sing “Happy Birthday” twice through so they have enough time to scrub between their fingers and the tops and bottoms of their hands.
MANAGE SYMPTOMS
While you can’t help your kid get over illnesses faster, you can help them feel better with supportive care if they do come down with the sniffles. First, make sure kids get plenty of rest and fluids. Then, manage symptoms with over-the-counter medications, such as acetaminophen for fever and body aches or saline spray to loosen and thin secretions. Antihistamines can relieve drippiness, but avoid using cough meds or decongestants, which are not effective. Call your pediatrician with questions or if your child’s symptoms last longer than a week or seem to be worsening. And trust your gut: you know your child best.
—Arricca Elin SanSone is a New York-based health and lifestyle writer.