Do you struggle to start and maintain healthy habits for your kids in the winter? It’s not always easy to change things up when you’re in a routine, but sometimes it’s necessary if you want less sickness looming every year.
There are seasons where it may feel like your kids are constantly sick, but as their immune systems build up it should be less and less.
As a Chiropractor, mom, and part-time blogger dedicated to family health, I’m always looking for ways to keep our little ones healthy, especially during the winter months.
With the cold weather rolling in, it’s crucial to instill healthy habits that can boost their immune systems and help them enjoy the season without the burden of constant sniffles and coughs.
In this post, I’ll dive into why kids seem to get sick more often in winter, ways to reduce the number of sick days, and how to shorten illnesses when they do strike. Let’s get started!
Is It Good or Bad to Get Sick?
You might be wondering: is it good or bad for kids to get sick? The answer isn’t as straightforward as one might think.
While no parent enjoys seeing their child ill, mild sickness can play a beneficial role in building a strong immune system and in fact, can make them healthier in the future.
When kids are exposed to various germs, their bodies learn to fight them off, creating a more resilient immune response and thus a healthy child.
That said, frequent or severe illnesses can lead to missed school days, reduced social interactions, and increased stress for both kids and parents.
Ideally, we want to find a balance—exposing our children to enough germs to build immunity, while also implementing healthy habits to reduce the frequency and severity of sickness.
How Often Should We Expect Kids to Get Sick?
It’s common for parents to feel overwhelmed when their kids come down with a cold or flu, especially during the winter. Generally, young children can expect to get sick pretty frequently as their immune systems are still being built.
Honestly, it is hard to put a specific number on this because there can be so many factors at play. In general, children should only experience 2 to 4 illnesses every year.
Remember, these figures can vary based on several factors, including age, environment, and exposure to other children.
Also an important note about babies. Infants often exhibit mild cold symptoms such as a low-grade fever and runny nose when teething. This does not qualify as sickness unless it turns into something more involved.
While it may seem like an incessant cycle of coughs and sneezes, especially if you have multiple little ones, remember that this is often a normal part of growing up.
As children age and their immune systems strengthen, the frequency of these illnesses typically declines.
Why Kids Tend to Get Sick More Often in the Winter and How Do We Keep Them Healthy?
Too Much Time Spent Indoors
When we are inside too much, we naturally have less exposure to natural light.
Sunlight is a primary source of vitamin D, which plays a crucial role in immune function, so insufficient amounts of this vitamin can weaken the immune response, making us more susceptible to infections.
Indoor environments also often encourage inactivity. This lack of movement can lead to weight gain and associated health issues, which can weaken the immune system.
I know it may get pretty cold where you are, but ALL of you should be getting outside anyway! Do you ever notice that kids almost ALWAYS have recess at school, no matter the temperature outside?
When I was a kid, growing up in Northern Wisconsin, it would get bitter cold in the winter.
The rule was we were outside before school and for recess unless the temperature went below zero. Can you believe that?! I feel like we steer clear of the outdoors now when it hits 30 degrees.
While it may be more comfortable for us to stay indoors in the cold weather, our bodies and our immune systems crave temperature change, fresh air, and movement in the outdoors. Bundle up and get outside!
Indoor spaces can also accumulate dust, allergens, and pollutants, leading to respiratory issues, allergies, asthma, and ultimately putting additional strain on the immune system.
Breathing fresh air, outside, helps to combat this as well as having your ducts cleaned and air filters changed regularly.
We tend to favor comfort foods that might not be as nutrient-dense.
What happens when it gets cold? You start craving all the cold weather foods, most of which have very little nutrient content.
This shift in diet can strongly affect our children’s overall health and immunity, making it even more important to focus on their nutrition during this time.
While managing your child’s nutrition can feel like an uphill battle, my advice is to take baby steps.
It can be tempting to go all or nothing as you go down the rabbit hole of good versus bad food, don’t do that.
Change one little thing at a time. Take the time to teach them, and yourself, why you’re eating what you’re eating and how it will nourish your body. Remember, it’s a process and it doesn’t happen overnight, start small.
Ways to Instill Healthy Habits in Our Kids That Keep Them Healthy All Winter Long
We all want our kids to have energy, feel good, and thrive. To do that we need healthy habits that we, as parents, can do and teach them.
While it is easy to say, do all of these things and you’re good! I know it’s a completely different thing to put it into action.
When you’re rushing out the door to school and everyone is fighting, someone suddenly needs to poop and the baby is coloring George’s homework, it is a lot.
Have grace with yourself. There will be days when they get the smoothie and supplements and days when they eat pancakes. It’s okay.
Here are some tried-and-true strategies that I’ve found helpful through the years.
Promote a Healthy Diet:
Focus on providing a balanced diet rich in fruits and vegetables. Foods high in vitamins C and D, such as citrus fruits, leafy greens, and fortified dairy, can boost their immune systems.
Getting kids to eat greens can be hard, we are currently in a season where they like very little.
Smoothies are a great option to pump in some vegetables and soups. I aim to have them eat vegetables with every meal, even breakfast.
I have an excellent Zuppa Soup recipe you can try that is packed with nutrients and very simple! It’s one of the only ways I can get my kids to eat kale.
And, I just got a new blender, it has been nothing short of life-changing. Everyone raves about the Vitamix, but I just couldn’t bring myself to spend upwards of $500 on a blender!
I saw this Ninja Kitchen System and it works amazingly well. We went from chewing most of our smoothies to drinking them and they taste so much better!
Stay Active:
Just because it’s cold outside doesn’t mean kids should be couch potatoes.
I know video games are a big thing today, but you can limit their time and shove them outside anyway.
Encourage outdoor play when weather permits and find fun indoor activities like dance-offs or obstacle courses to keep them moving.
Prioritize Sleep:
Ensure your kids are getting enough rest.
A regular sleep schedule helps keep their immune systems strong and allows their bodies to recover properly.
My older kids are 7, 8 and 10. We aim for them to get at least 10 hours of sleep per night.
Limit Sugar Intake:
While it’s tempting to indulge during the holiday season, excessive sugar can weaken the immune response. Opt for healthier treats and snacks instead.
My almond and peanut butter energy balls are a great option. They still have honey and some chocolate chips (which you can get sweetened with stevia), but overall much better than a candy bar.
We also typically do ‘no sugar’ times when I know they will be overloaded, for example, today which happens to be Halloween, as I’m writing this.
We’ve had no dessert or treats all week because I know they will indulge tonight and probably most of next week.
If you struggle with this one, try getting everyone in the house on board.
It is very hard to limit sugar intake when you constantly have candy and baked goods in the house.
I simply don’t buy them. Sounds too simple right? I’m not kidding though, out of sight out of mind.
If it’s in my house I will probably eat it, so I just don’t buy it.
Build Healthy Habits For Your Kids By Getting Outside More
Encouraging kids to participate in outdoor activities like walking, hiking, biking, and playing sports encourages physical activity, which is crucial for maintaining a healthy weight, building strength, and improving cardiovascular health.
Nature can have a very calming effect, and spending time outdoors can lower stress levels and reduce anxiety.
The sights, sounds, and smells of nature can help promote relaxation and calm the body down.
Exposure to natural light and greenery can also boost serotonin levels, leading to improved mood and decreased feelings of depression.
I often use this example with people. If your body is busy coping with too many things (i.e. extreme levels of stress, depression, or anxiety) it has trouble doing it all very well.
While the body is trying to heal your mind and nervous system, the immune system is getting put on the back burner, making it more susceptible to overload and sickness.
Anything we can do to clear the mind and help the body to function at its best, the better off our immune system will be.
My Go-To Supplements
As the seasons change and fall brings cooler weather, it’s a great time to consider natural supplements that can support your kids’ health.
While I am a doctor, I am not your doctor, so please consult accordingly. Here are some of the ones I’ve used year after year and have come to love.
1. Vitamin D
Why: With shorter days and less sunlight, kids may not get enough vitamin D, which is crucial for bone health and immune function.
What: Look for vitamin D3 supplements, which are more effective than D2. This is also great paired with vitamin K. I personally like this liquid Vitamin D.
I follow the dosage recommendations on the bottle. If you are in a cloudy winter state like Michigan, chances are your levels drop in the winter.
2. Elderberry Syrup
Why: Elderberry is known for its immune-boosting properties and may help reduce the duration and severity of colds and flu.
What: Available in syrup or gummy form, elderberry can be a tasty addition to your kids’ routine. While the gummies are easier, I stay away from them for multiple reasons.
They mimic candy, which just bugs me. I don’t think the body can digest it, either. They are also not the best for your kid’s teeth. The gummies often contain unnecessary ingredients, while the syrup is just elderberry.
To make it more enjoyable I sometimes mix it with orange juice in a small glass and they chug it.
My favorite is Earthley’s Elderberry for Kids. We’ve been using it for years and love it. I also get their DIY elderberry packet to make my own in case we all get sick.
3. Probiotics
Why: A healthy gut is essential for a strong immune system. Probiotics can help balance gut bacteria and support overall digestive health.
Source: For optimal benefits, choose a child-friendly probiotic with multiple strains. Mary Ruth’s Kids Probiotic is very good.
When looking always double-check the ingredients. Stay away from anything that has seed oils (soybean, canola, sunflower, etc), added sugars, food dyes or natural flavors.
All of those are fillers that don’t need to be there.
4. Omega-3 Fatty Acids
Why: Omega-3s are important for brain health, cognitive function, and reducing inflammation. They can also support immune health.
Source: Look for fish oil or algae-based omega-3 supplements designed for kids. Earthley has a Cod Liver Oil liquid and a Cod Liver Oil softgel.
6. Vitamin C
Why: This antioxidant is well-known for its immune-supporting properties. It helps protect against oxidative stress and supports overall health.
Source: Earthley has a Vitamin C Powder as well as a Vitamin C Liquid. Both are awesome and easy to give to kids.
8. Garlic
Why: Garlic has natural antimicrobial and immune-boosting properties. It can help fend off colds and infections.
Source: Garlic supplements or age-appropriate garlic gummies can be a great option. I personally do not do this, it feels like a lot and too much of a fight with the kids, but more power to you if you can make it work!
I do cook with garlic often though, so I suppose they can also get it that way.
Conclusion
When considering natural supplements for your kids this fall, it’s always a good idea to consult with your pediatrician to ensure that the supplements are appropriate for their age, health needs, and any existing conditions.
Incorporating these natural supplements can help bolster their immune systems, keep them healthy, and support their overall well-being as the colder months approach.
Remember, while getting sick is a part of growing up, with a little effort and preparation, we can make this winter a season of health and joy for the whole family. Let’s embrace these cold months and turn them into an opportunity for growth and resilience as we make healthy habits for our kids.
