ENT Tips: Keeping Kids Healthy During Cold and Flu Season

As late fall sets in and the cold and flu season begins, kids are settled into the busy hallways of school, reunited with friends and diving into new lessons. While being back at school is exciting for everyone, it also means that germs, bacteria, and viruses are making their return.

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Young children are particularly vulnerable to colds and flu, which can spread quickly in crowded classrooms. With the close contact and shared spaces, schools become the perfect breeding ground for these illnesses.

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While it’s natural to feel concerned about sending your child to school during this time, the good news is that with the right health precautions, you can help your child stay healthy and strong throughout the rest of the school year, no matter what the changing season brings.

How to Keep Kids Healthy in School During Cold and Flu Season

Boost Their Gut Health

A strong gut microbiome is essential for a healthy immune system, as a significant portion of immune activity occurs in the gut. Encourage your child to eat foods rich in probiotics, like yogurt, kefir, sauerkraut, or kimchi. These fermented foods contain beneficial bacteria that help balance the gut flora and improve digestion, which can support their body's ability to fight off infections. Prebiotic foods like bananas, garlic, and oats also help nourish good bacteria, further strengthening their immune defenses.

Optimize Indoor Air Quality

In cooler months, when homes are sealed shut to keep warmth in, indoor air quality can suffer, and allergens or germs can linger longer. To improve air quality, consider using air purifiers in rooms where your child spends a lot of time, especially in their bedroom or playroom. These devices can help remove dust, pollen, and other irritants. Additionally, regularly change the filters in your HVAC system and, when possible, open windows for fresh air. Keeping humidity levels in check (not too dry or too damp) can also reduce the chances of respiratory irritation.

Ensure Proper Hydration

Keeping your child properly hydrated is crucial for supporting their immune system, especially during cold and flu season. Water helps maintain moisture in mucous membranes, which act as a barrier to viruses and bacteria. Ensure your child is drinking plenty of water throughout the day, even if they don’t always feel thirsty. In addition to water, hydrating foods like fruits (especially those with high water content like watermelon or oranges) can also be beneficial. Avoid sugary drinks, as they can impair the immune system and lead to dehydration.

Teach Good Respiratory Hygiene

Teaching your child to cover their mouth and nose when they cough or sneeze is one of the most effective ways to prevent the spread of germs. Encourage them to use a tissue to catch the germs, and if one isn’t available, they should use the inside of their elbow, not their hands. Make sure they know to dispose of tissues immediately and wash their hands afterward. Additionally, teach them not to touch their face frequently, especially their eyes, nose, and mouth, as germs can easily enter through these areas.

Establish a Regular Sleep Schedule

Quality sleep is one of the most important factors in maintaining a robust immune system. During cold and flu season, it’s crucial that children get enough rest to support their body’s natural defense mechanisms. Establishing a consistent bedtime routine helps set a healthy sleep pattern. School-age children typically need between 9 to 14 hours of sleep per night, depending on their age. Avoid screen time at least an hour before bed and ensure their sleeping environment is calm and comfortable, which can help them fall asleep more easily and stay asleep longer.

Kids Are Back to School but So Are Colds and Flu So Keep Them Healthy

As kids settle into school this late fall in the D.C. area to learn and reconnect with friends, so do the germs, bacteria, and viruses that cause colds and flu. Your child can't fully enjoy their school year or focus on their lessons if they're feeling sick. Keeping your child in optimal health is your top priority this season, ensuring they stay active, engaged, and ready to learn—no matter what the season brings.

For more information on this year’s cold and flu season, contact Capitol Breathe Free today and schedule an appointment with one of our experts.