Tips for Surviving Cold and Flu Season with Kids

If your children attend school or daycare, chances are you have already encountered a virus or two. Here are some tips to help keep your family healthy this cold and flu season.

Tips for Surviving Cold and Flu Season with Kids

Use Proper Hand Hygiene

Handwashing is one of the easiest and most effective ways to prevent the spread of almost all germs. Effective handwashing requires scrubbing with soap and warm water for a least 20 seconds. Make sure to get in between fingers and under fingernails. It is important to wash properly and often – after using the bathroom or changing a diaper, before meals, after playtime, anytime hands are visibly dirty, or with any contact with known germs. Hand sanitizer is a great option for on the go but doesn’t substitute for regular hand washing with soap and water. As you teach your children the importance of keeping hands clean, be sure to make the process fun. You can create your own handwashing song or let them pick out soap at the store.

Practice Sneezing and Coughing Etiquette

Sneezing and coughing cause germs to spread quickly to a large surface area. Ensure you are doing your part to help control the spread of germs by using proper etiquette. The optimal way to cover your mouth and nose when sneezing or coughing is to use the crease of your elbow. While not ideal, using your hands is a much better option than sneezing or coughing uncovered, just be sure to wash your hands afterward! With some practice, and by modeling and narrating this behavior, you can teach even young children to do the same. Use of a mask is a good option that offers an additional protective barrier; this is especially helpful to those with decreased immunity.

Focus on Hydration and Nutrition

Eating a balanced diet and staying hydrated during this season can help. When your child gets sick it is important to encourage fluid intake. Water is the best option for hydration, but electrolyte beverages can be beneficial, especially if your child is struggling to drink. Homemade or store-bought broth can provide both hydration and comfort as well. If your child is breastfed you may notice the desire for increased frequency, this is both for comfort and hydration. This can also be true for formula- and bottle-fed babies. You can make your own popsicles using breastmilk or formula in a mesh feeder. Remember to wash water bottles and cups regularly and try to avoid sharing cups, straws, and utensils. As a mom, this is easier said than done, but keeping yourself healthy will better equip you to take care of sick family members.

Prioritize Sleep and Rest

It can be easy to get caught up on all the activities going on this time of year and often that can come at the sacrifice of naps or nighttime sleep for our littles. We all know just how quickly things can go south when sleep schedules are interrupted. Loss of sleep can contribute to a lowered immune system, leaving room for all kinds of viruses to move on in and wreak havoc. Sticking to your regular sleep and nap schedules is imperative during this time of year to ensure we are giving our bodies the time they need to rest and recuperate each day. If you do get sick, listen to your body and rest when you need to!

Practice Situational Awareness

Pay attention to local news sources and community health agencies for reports of increased illnesses. Information is often shared on social media but can also be found on televised newscasts and websites. Schools and daycares typically inform parents of outbreaks of illness as they occur. Do your best to be aware of illness. You may want ask family or friends if they are feeling under the weather before finalizing plans. Canceling plans may be disappointing, but will save everyone the headache of scrambling last minute when someone gets sick. Unfortunately, a lot of viruses are sneaky, often passing from person to person before symptoms start to show. Use your best judgement to decide when to keep your child (or yourself) home to prevent illness.

Stay Home + Plan for Sick Days

If you notice your child doesn’t seem to be acting like themselves or are starting to develop symptoms of illness, consider keeping your child home from school or daycare. Letting them have a day to rest may help them heal faster while helping to prevent the spread of illness to their peers. It is a good idea to have a plan in place for sick days to ensure a responsible adult can take care of your sick child. You may discuss alternating sick days with your spouse or another trusted adult.

Have Supplies on Hand

There is nothing worse than not having what you need when you or your family gets sick in the middle of the night. Help combat this by keeping a small stock of self-stable items on hand. Paper goods such as toilet paper and tissues do not expire so these are items you can prep for months in advance. Use caution when stocking up on sanitizing wipes, sprays, and hand sanitizer, as these typically lose potency after 1-2 years. Pay close attention to the expiration dates on over-the-counter medications. Your pediatrician should have a weight-based dosing chart as well as a list of over-the-counter medications that are safe for each age. Make sure you have age-appropriate formulations for all members of your household. Other good items to have on hand include ginger ale or sprite, crackers, prepared or powdered electrolytes, popsicles, and good ole’ chicken noodle soup.

Keep it Clean!

Some viruses can live on surfaces for long periods of time, these include common cold viruses, influenza, RSV, COVID-19, norovirus, and others. Make it a part of your routine to wipe down common surfaces in your home such as counters, faucets, toilet flush handles, drawer pulls, door handles, remotes, cell phones and tablets, etc. Be mindful of high touch surfaces in public spaces.  Shopping cart handles can harbor a lot of germs, a quick wipe down is an easy way to combat this. Focus on the areas you or your children will have direct contact with. Most stores provide wipes near the entrance. It’s not a bad idea to keep a few sanitizing wipes in your bag. Use a shopping cart cover is another option. Don’t forget about restaurant tables and shared surfaces at entertainment venues as well.

Fresh Air, Sunshine and Exercise

Exposure to fresh air and regular exercise can boost your immune system. Taking a walk outside or playing at a local park can accomplish both at the same time. In Kansas, it is hard to predict when and how often we will have nice weather – take advantage of the opportunities as they are available. This is also a healthy habit to start with your family and a way to spend quality time together.

Consult the Professionals

There is a lot to be said about mother’s intuition. You know your child best. When something seems concerning or abnormal, consult the professionals. Be familiar with the hours and services provided by your Pediatrician or Primary Care Provider, some may offer extended or weekend hours. Most practices have online portals with secure messaging capability, some may also have a nurse advice line for afterhours guidelines. Your insurance company may offer a nurse advice line as well. Websites such as the CDC or WHO may have helpful information for specific symptoms or illnesses. Most viral illnesses are treated by addressing each symptom. It can often be difficult to differentiate between a viral illness and something more serious that requires medical attention. Listen to your mother’s intuition, if you are concerned, get seen.