How to Keep Your Kids Healthy (and Happy) This Cold & Flu Season

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We’ve all been there. It’s 2:00 in the morning, and your child wakes you up with the dreaded words: “Mom… I threw up.”

Suddenly, your peaceful night is gone, and you’re wondering how to keep the rest of the house from turning into a germ-filled disaster zone. Cold and flu season doesn’t mess around, but with a few smart strategies, you can protect your kids (and your sanity) this year.

Who has time to be sick these days? Here I’m sharing what works in our household so you can arm yourself for a smoother winter.

1. Hand Hygiene (It Really Matters)

Of course, this is basic, but so vital. I make sure the first thing my kids do when they come home from school is wash their hands thoroughly. It’s simple, but it drastically reduces the number of germs they bring into our home.

For extra protection, I keep a hypochlorous acid hand sanitizer on hand. Unlike regular sanitizers, it kills both COVID and norovirus, so it’s a reliable backup when soap and water aren’t nearby. Plus, it’s gentle on kids’ skin.

2. Keep the Air Moist (Humidity Helps!)

Did you know, dry winter air actually makes it easier for viruses to spread? It's true! It's also one of the reasons people tend to catch less colds and viruses during the summer months (when the humidity is higher).

To combat this in the winter, try using a humidifier in your kids’ bedrooms (especially if you don't have a whole house humidifier). Using a humidifier can:

• Keep nasal passages moist

• Reduce coughing and irritation

• Make it harder for viruses to thrive

We love using this small, Vicks humidifier with nightlight that runs through the night. This one requires no filters and I love the compact size. Another affordable option is the Vicks EasyCare Plus Top Fill Filter-Free Cool Mist Humidifier.

3. Support Their Immune System with Vitamins

Nutrition is the foundation of immune health, and sometimes food alone isn’t enough during winter. In our house, I rely on kid-friendly supplements that pack nutrients kids need:

• Olly Kids Multi + Probiotic: Ensures they get key vitamins and supports gut health, which is tied directly to immune function.

• Olly Kids Immunity with Elderberry, Acerola Cherry, and Zinc: Elderberry is well-studied for supporting the body’s immune response, and zinc helps shorten cold duration.

• Seeking Health Kids Chewable Multivitamin: If you're looking for kids vitamins that use folate instead of folic acid (especially for kids with the MTHFR gene variant), then check this brand out.

These are easy, tasty, and kids don’t mind taking them, which is a huge win for busy mornings.

4. Herbal & Natural Immune Boosters

Sometimes, a little extra support is helpful if a cold is looming. A few of my favorite kid-safe options:

• Andrographis: A gentle herb shown in studies to help reduce cold and flu symptoms.

• Citrus pectin: Helps support healthy gut function and can bind pathogens in the digestive system.

• Sambucol Cold and Flu Relief Tablets: A homeopathic option that kids often find palatable, which can be helpful at the first signs of illness.

• Joyspring Immune Drops: For kids that can't swallow pills or don't like the taste of tablets, try these liquid drops instead.

I take Andrographis and Citrus Pectin at the onset of cold symptoms, and it dramatically decreases the length of my illness, and sometimes stops it completely. For kids that can't swallow pills, the brands I recommended above come in capsules so you can open them and sprinkle the ingredients into your child's drink. These aren’t replacements for vaccines or medical care, but they can be part of a layered approach to immune support.

5. Containing the Spread of Stomach Viruses at Home

Let's face it, catching a stomach virus is the pits. No one wants to deal with that. To prepare, I keep a KN95 mask in my nightstand with gloves at all times. We also always have emesis bags on hand. They're compact and easy to keep on a child's nightstand or even in bed with them.

In the unfortunate even that one of my kids does catch a tummy bug, I also keep the following on hand:

• Bentonite clay: I use it when my kids are sick to help bind and safely move viruses through the gut (instead of through the mouth, a.k.a., vomit). This can help minimize/contain vomiting and prevent the spread of stomach viruses (which are inhaled through particles in the vomit). Always follow dosage instructions and monitor them closely.

• Zofran: For children who vomit, giving Zofran at the first sign of nausea can reduce vomiting, which helps contain germs, prevents dehydration, and keeps everyone else safer. It does require a prescription, so keep that in mind.

Together, these strategies make a huge difference in reducing virus spread at home and keeping parents sane.

6. Cozy Daily Habits That Make a Difference

• Encourage frequent hand washing, especially before meals and after play.

• Ensure kids get adequate sleep. Even an extra 30–60 minutes can dramatically improve immune function.

• Keep kids hydrated. Water, warm teas, or broths help maintain mucous membrane health.

• Encourage outdoor play when possible. Fresh air and sunshine are surprisingly helpful for immune health.

• Maintain a balanced diet rich in colorful fruits, vegetables, and healthy fats.

Think of these habits as your first line of defense, complementing supplements and natural boosters.

7. Bonus: Layered Approach = Success

Winter immune defense works best when multiple strategies are combined:

• Hand hygiene + hypochlorous sanitizer

• Vitamins + probiotics

• Herbal support

• Humidifier + hydration

• Sleep + nutritious meals

No single tactic is perfect, but together they dramatically reduce the likelihood and severity of illness.

Final Thoughts

Cold and flu season doesn’t have to mean chaos, lost sleep, and endless cleaning. With a few preventive strategies, routines, and targeted supplements, you can give your kids the tools to stay healthy, and give yourself a little peace of mind.

Every family is different, so find the rhythm that works for you. In our house, it’s a combination of hand washing, targeted supplements, herbal support, cozy habits, and a little science nerd magic. It’s simple, doable, and it actually works.

Here’s to a healthier, happier winter for you and your kids!

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