Cold and flu season is just around the corner, and taking steps to prevent illness now can make all the difference. Preparing for cold and flu season can include one-time preventative measures and daily habits that protect you and your family. Regardless, being prepared is key. Here’s how you can get ready for the season and boost your immune defenses.
One-Time Preventative Measures
- Stock Your Medicine Cabinet
Make sure you have the essentials like fever reducers, cough syrups, and tissues on hand before illness strikes. It’s also a good idea to have a thermometer and saline sprays available for quick relief. This preparation saves you from running to the store when you or your family is already feeling unwell. - Get Your Flu Shot
The flu shot is an effective way to reduce the risk of catching the flu and helps protect others. Since the flu virus changes every year, getting vaccinated annually keeps immunity up-to-date. Many places offer flu shots, making it convenient to get protected early in the season. - Stay Home If You Feel Sick
If someone in your family is feeling under the weather, staying home can prevent spreading germs to others. Taking a day or two to rest helps with faster recovery and reduces the chances of complications. It’s better for your child and their peers to miss a day of school than to spread illness around.
Tackle sick days with confidence by reading Common Sick Day Mistakes (and How to Avoid Them)!
Daily Prevention Habits
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Frequent Handwashing
Washing hands regularly is one of the simplest yet most effective ways to prevent illness. It removes germs that can be picked up from everyday surfaces. Teaching children to wash their hands thoroughly is especially important during cold and flu season. -
Cover Coughs and Sneezes
Teach your kids to always cover their mouth and nose with a tissue or the inside of their elbow when coughing or sneezing. This helps prevent germs from spreading into the air and onto surfaces. Make sure they also wash their hands immediately after using tissues to avoid further contamination. -
Give Space to Others
If you notice someone coughing or sneezing frequently, try to maintain a reasonable distance. And teach your kids to do the same. This small action can help avoid airborne germs. When distancing isn’t possible, using a mask in crowded areas may provide an extra layer of protection.
Get ahead by knowing what you’re dealing with: Is it Allergies or a Cold?
Boosting Your Immune System Every Day
- Get Enough Sleep
Sleep is essential for a healthy immune system, allowing the body to repair and recharge. Adults should aim for 7-9 hours of rest per night, while children often need more. Good sleep habits ensure that your body is well-prepared to fight off infections.See below for an except from our Getting Sleep Schedules Back on Track blog that details the amount of sleep needed based on age group.
How much sleep should children and teens be getting each night?
Children and teens require a higher amount of sleep each night than the average adult.
Children of preschool age (3-5) should be getting between 10 and 13 hours of sleep.
School-aged children (6-13) should be getting 9-11 hours of sleep.
Teens and Pre-teens (14-17) should be getting 8-10 hours of sleep.
- Eat a Balanced Diet
A diet rich in fruits, vegetables, and lean proteins can strengthen the immune system. Vitamins and minerals from these foods support the body’s ability to fight illness. Try to incorporate foods like citrus fruits, leafy greens, and lean meats for added nutrition. -
Stay Active
Regular physical activity not only keeps you fit but also boosts immune function. Exercise improves circulation, helping immune cells move throughout the body more effectively. Aim for moderate exercise most days of the week to keep your body strong. -
Stay Hydrated
Drinking enough water supports the immune system by keeping the body functioning optimally. Hydration helps flush out toxins and keeps cells working properly. Make water a go-to drink throughout the day, especially during cold and flu season.
Wrapping Up – Preparing for Cold and Flu Season
By taking these simple steps, you can be well-prepared for cold and flu season. Whether it’s stocking up on essentials or making daily changes to strengthen your immune system, a little effort now can keep you and your family healthier in the months ahead.