Welp, the winter is in full swing. Frigid temperatures, record-high snowfall in plenty of areas of the country and, you guessed it, way too many colds going around. Although we can’t blame the freezing weather for the uptick in illnesses, wintry conditions do contribute to coughs, sniffles and a slew of sick days. More hours spent indoors in close contact to others and their germs results in the spread of more respiratory viruses. However, there are ways to help kids stay healthy this winter. This research-backed guide offers strategies to help stay healthy this season.
Why Do Kids Get Colds More Often in Winter?
But first: The science behind why kids tend to get sick more frequently in the winter. When children are young, their immune systems are developing. They’re also often exposed to lots of new viruses at school, day care, and play dates, making them more susceptible to picking up colds throughout the year. But chilly winter temperatures have been shown to increase odds of catching colds and other respiratory illnesses during cooler months. A study conducted at Massachusetts Eye and Ear Hospital and Northeastern University discovered that a specific immune response inside the nose (which fights off infection-causing upper respiratory viruses) is inhibited by colder temperatures. As a result, it’s more likely that we’ll catch a cold or develop an infection when the thermometer nosedives. Add that to an increase in indoor activities as well as dry air and you get a rise in illnesses.
What Can You Do to Reduce Risk of Getting Colds?
Even though nature and science might not be on our side, there are some action steps parents and caregivers can take to help keep kids stay healthy in the winter.
Keep hands clean
There’s a reason we all hear a resounding “wash your hands” from health care providers all season. Viruses are easily spread when kids touch infected surfaces or other children, then touch their face. Frequent handwashing removes germs before they can make kids sick. Best practices? Use soap and warm water to wash hands at least 20 seconds before eating, after using the bathroom, after sneezing or coughing if possible, and whenever arriving home from being at school, day care, play dates or elsewhere. If soap and water aren’t readily available, an alcohol-based sanitizer can be an effective back-up.
Get the Flu Shot
Each year, the flu leads to up to 25,000 hospitalizations among children, notes the Center for Disease Control. The best way to protect children is the annual flu vaccine: The CDC recommends that children ages 6 months and older get the annual flu vaccine, which helps reduce your chances of catching the flu and decreases the severity of symptoms if you do.
Model Healthy Habits for Coughing and Sneezing
In addition to practicing smart handwashing, be sure to teach kids to cough or sneeze into a tissue or their elbow. Doing so helps stop small droplets and germs from spreading through the air or landing on surfaces others touch, notes experts at St. Louis Children’s Hospital. When you couple this behavior with handwashing, you’ll cut down on two major transmission pathways.
Support Sleep
Getting enough shut-eye is critical to staying healthy in the winter. In fact a study published in the journal Sleep found that people who slept 6 hours or less were 4 times more likely to develop a cold after being exposed to a virus that those who slept 7 hours or more. Making sure kids get the naps and night sleep they need will support a well functioning immune system. If you have an infant or toddler, you might need to help ease congestion. (Try these tips.)
Eat Nourishing Foods
Feeding kids a balanced diet packed with fruits, vegetables, lean proteins, and whole grains can help support the immune system, too. Focus on nutrient-dense choices that are filled with beta carotene (think sweet potatoes, spinach, carrots and mangos), vitamin C (berries, broccoli and citrus fruits), vitamin D (eggs, fish and fortified milk), zinc (beef, beans and tofu), probiotics (yogurt and kefir) and protein (chicken, lentils, milk, yogurt and eggs)
Stay Active
Regular exercise has been shown to boost immunity, and scientists have plenty of theories why. Physical activity causes changes in antibodies and white blood cells, which are the body’s immune system cells that fight disease. Exercise might help flush bacteria out of lungs, reducing your chance of getting a cold, virus or flu. Movement also causes a rise in body temperature (which could help prevent bacteria from growing and fight infection) and a decrease in the release of stress hormones, which are linked to a higher susceptibility to getting sick.
What Should You Do If Your Child Gets a Cold Anyway?
Even if you follow all the smart, immune system-boosting advice, colds and flu are still bound to happen. If they do, follow these get-well-soon strategies to help kids stay healthy:
- Give your kids plenty of fluids
- Be sure your children get the extra rest they need
- Consider a cool-mist humidifier to ease congestion
- Talk to your pediatrician about any use of cough and cold medicines, which are not recommended for some children.
Frequently Asked Questions
Can playing outside in cold weather make kids sick?
Nope. It’s not being outside that causes illness, even though cold temperatures might increase risk. It’s exposure to a virus and germs. Short stints outdoors time that reduce close contact indoors can actually keep your kids healthy.
How often do kids get colds?
In the winter? A lot. Babies, toddlers, and preschoolers typically experience 7 to 8 colds each year, especially during fall and winter months, and symptoms can last up to 14 days.
Are supplements like elderberry, vitamin C or zinc effective?
Although there is some evidence to support the use of supplements to shorten the duration of colds, these studies have been conducted on adults. Be sure to check with your pediatrician before giving your child any supplements.
Should my child get the flu shot?
The flu vaccine is recommended for any child who is 6 months or older, according to the CDC. As always check with your pediatrician if you have questions or concerns about the flu vaccine.
Stay-Well Recap
Helping kids stay healthy throughout the winter isn’t about trying to avoid every sniffle or cough. Instead, it’s about establishing smart habits that can help strengthen their little, developing immune systems while reducing exposure to viruses that could lead to illness. By the way, these habits work for adults, too! Incorporating them into your family’s behavior can help keep you all healthy and thriving, even when the temperatures are dwindling.
