Tips for Your Family During Cold & Flu Season

In Michigan, the transition from summer to fall means it’s the start of cold and flu season. Fever, cough, sore throat, runny or stuffy nose, body aches, headaches, chills and fatigue—we all know the symptoms well.

When it comes to supporting our immune system, it’s important to keep things simple. Rebekah Spencer, holistic health practitioner and owner of Rebekah’s Health & Nutrition, has four tips for families to recover faster and stay well longer during cold and flu season.

1. Start with the basics.

First and foremost, make sure your children and family members wash their hands often. It’s a small habit with a big impact to prevent the spread of germs. Remember to wash hands before, during, and after preparing food; before and after treating a cut or wound; after using the toilet, after blowing your nose, coughing, or sneezing; after touching the garbage; and after touching an animal.

Hydration is also important for children during cold and flu season. Experts from the American Academy of Pediatrics (AAP) developed a quick guide for how much water children should drink daily based on age:

5 to 8 years old: 16 – 40 fluid ounces

9 to 13 years old: 22 – 61 fluid ounces

14 to 18 years old: 29 – 88 fluid ounces

Some other basics to keep in mind are making sure children get enough sleep and move their bodies. When it comes to sleep, here’s a good reference from the American Pediatrics which includes overnight sleep and naps:

Newborns (0-3 months): 14 – 17 hours

Infants (4-12 months): 12 – 16 hours

Toddlers (1-2 years): 11 – 14 hours

Preschoolers (3-5 years): 10 – 13 hours

School-age (6-12 years): 9 – 12 hours

Teens (13-18 years): 8-10 hours

Keep balance in mind and make the routine fun. We don’t need perfection, we need consistency.

2. Real food first.

Make sure children eat as much real food as possible. These are foods that don’t come with a long ingredient list. Fruits, vegetables, quality protein, healthy fats, and whole foods give your children’s body the nutrients it needs to function well.

Here are a few examples of vitamins found in everyday foods:

Vitamin A is found in carrots, sweet potato, spinach, and kale and helps with vision and skin health, as well as the growth of new cells.

Vitamin C is found in oranges, red bell peppers, kiwi, strawberry, and broccoli and provides antioxidants and supports iron absorption.

Vitamin D is found in salmon, fortified milk, mushrooms, and egg yolks and supports calcium absorption and immune function.

Vitamin E is found in almonds, sunflower seeds, hazelnuts, and avocado and helps with immune function and blood health.

Vitamin K is found in kale, spinach, broccoli, and cabbage and supports both blood and bone health.

Make sure to limit processed foods and sugar which can suppress immunity, including drinks like soda pop or anything with caffeine and other stimulants.

3. Fill the nutritional gaps.

We all live busy lives and it can be difficult to stick to health routines—no one eats perfectly every day. This is where supplementation can help fill in the gaps.

The best options for families to consider are Vitamin D, Vitamin C, and Zinc. These core nutrients keep the immune system primed and responsive, helping children fight infections like cold and flu, have healthy skin, teeth, and bones, and even heal wounds.

Adding a probiotic to your children’s routine can also be beneficial. A healthy gut is the foundation of immunity, and probiotics help with digestion, aid in growth and development, and treat infections.

4. Build resilience, not perfection.

The goal is not for our children to never get sick. Remember that our immune systems are designed to respond and adapt. What we want is a body that is well supported and able to bounce back quickly. Good nutrition, proper rest, hydration, movement, and foundational nutrients can all help support building resilience.

At the end of the day, children’s wellness does not have to be overwhelming. Start with the basics, focus on real food, fill in the nutritional gaps when needed, and give your children’s body the tools it needs to do what it was designed to do.

With care,
Rebekah Lynn Spencer

Holistic Health Practitioner | NES Health Practitioner | Health Coach
Owner, Rebekah’s Health & Nutrition