It’s easier to catch the common cold and other types of illnesses during “sick season,” from October to May. These preventative measures can reduce your risk.
From the common cold to the flu and norovirus, illnesses seem inevitable once “sick season” strikes. Still, with a few preventive steps, parents can greatly reduce the risk of their family falling ill. “Sick season” typically spans from October of one year through May of the next and can be stressful for families and children. “During ‘sick season’ there is an increase in bacterial and viral illnesses and exposure to these is also increased,” says Master Clinician Jo Ann Robinson, MD of the Cleveland Clinic.
According to Dr. Robinson, age-appropriate vaccines can save lives and/or lessen the severity of some illnesses. The CDC also reports that one of the best ways to prevent infection is by staying up-to-date on necessary vaccines, but parents shouldn’t stop there. Many preventative measures can be taken after that important visit to the doctor’s office.
The Common Culprits of Sick Season
During sick season, the common cold and the flu are the most typical illnesses circulating among children. During the school year, when many kids are confined to classrooms they share toys and snacks with other children and become sick. Their immature immune systems also make them particularly susceptible to illness.
The CDC also that this sick season, “acute respiratory illness is causing people to seek healthcare at a high level, COVID-19 activity has increased, seasonal influenza activity remains elevated, and RSV activity is very high in many areas of the country, particularly in young children.”
Keep Clean
The first defense against sickness is cleanliness and good hygiene since respiratory droplets can spread germs, according to Dr. Robinson.
“Our immune system is exposed to germs year-round. The goal is to reduce exposures that may put your children at greater risk of illness and poor outcome,” explains Dr. Robinson.
She recommends a routine cleaning of the home weekly, focusing on visibly dirty and high-contact surfaces daily or as needed.
“Good hand hygiene is just as important,” says Dr. Robinson. Make it a habit to use proper handwashing techniques or hand sanitizer when appropriate, as our hands frequently come into contact with surfaces touched by others. Dr. Robinson adds, “Soap and water are always the best choice, especially before eating.”
Teaching children to practice good hygiene is also key. Even the littlest kids can learn good etiquette when it comes to sickness. “Teach them to cover their mouth and nose when coughing or sneezing,” advises Dr. Robinson. This helps reduce respiratory droplets released into the air. She also suggests, “If they can’t cover on time, turning their face away briefly can minimize the effects of close face-to-face contact.”
For runny noses, Dr. Robinson stresses the importance of using tissues—avoiding fingers, hands, or clothing—and disposing of them properly. “Wet tissues left on surfaces can harbor lingering germs, so always have a receptacle nearby for disposal,” she highlights.
Stay Active
Research shows that moderate-intensity exercise can reduce the likelihood of illness. Dr. Robinson suggests that families “spend some time outdoors having fun. It reduces stress (which boosts immune performance), gives you some exposure to sunlight (aiding in usable Vitamin D formation in the body), and it reduces germs that may be shared in indoor close-proximity spaces.”
Just 20 to 30 minutes of movement each day can make a big difference.
Stay Hydrated
Since viruses and colds can cause dehydration, water plays a key role in regulating bodily functions, creating mucus that will flush out toxins, and maintaining optimal energy levels.
Ensure your family drinks enough water daily and consumes warm fluids, like herbal teas or broths when they’re sick and need comfort and an immunity boost.
Make Sleep a Priority
Sleep is crucial because it is when the body repairs and restores itself mentally and physically, making it a key component of immune health. People who do not get enough high-quality sleep are more likely to catch the common cold and may take longer to recover. Establishing consistent sleep routines for everyone in your household is crucial.
Pro-tip: To improve sleep quality, limit screen time to an hour before bed and create a calming pre-sleep environment for children of all ages. Consider removing screens from bedrooms to minimize ambient light.
Eat Well
No health or preventive health regimen is complete without a well-balanced diet to provide the fuel and increased immunity support families need to fight off illness. Brooklyn-based dietician and nutritionist Maya Feller, MS, RD, CDN explains, “illnesses are caused by viruses and bacteria, so the food we give our kids can help shorten the duration or the severity, but is not curative by itself.”
If you’re looking to strengthen your child’s immune system, Feller emphasizes the importance of focusing on nutrient-dense foods to support their overall health. Here’s the breakdown:
Prioritize Fiber for Gut Health
“Fiber-rich foods like avocados, broccoli, artichokes, raspberries, and maracuja are key,” says Maya Feller. She explains that fiber plays a vital role in diversifying the “good” bacteria in the gut, which directly impacts immunity. While it’s common to prioritize vitamin C-rich foods, Feller recommends starting with fiber to support a healthy gut microbiome.
Boost Vitamin C Intake
Vitamin C, a powerful water-soluble antioxidant, supports wound healing, immune system function, and cardiovascular health, making it a crucial nutrient for growing children. “Incorporating foods like kiwis, strawberries, citrus fruits, Brussels sprouts, bell peppers, and even potatoes can significantly enhance immunity,” notes Feller.
Include Lean Proteins for Immune Response
Lean protein sources not only help with overall growth but also provide the building blocks necessary for a robust immune system. “Proteins like chicken, fish, beans, and nuts contain essential nutrients, including zinc, which is pivotal for immune responses,” says Feller.
When to Seek Medical Advice
Even with the best preventive measures, illness might still happen. If cold/flu symptoms worsen or a fever persists beyond a few days, consult your healthcare provider or pediatrician to ensure proper care.
By focusing on nutrition, exercise, hydration, and sleep, and implementing some preventive measures, you can give your family a stronger chance of keeping your family healthy and fending off “sick season.”
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