By Dr. Lisa Goodman, DC, CCSP, CACCP
As winter rolls in, so do the seasonal sniffles. Colds become more common, and for
some, the flu or COVID can quickly follow. As parents, it's natural to feel concerned
about our kids catching these viruses—and perhaps even more so about the impact it
could have on the whole family. While we can't always avoid illness, there are proactive
steps we can take to stack the odds in our favor and keep our kids (and ourselves)
healthier throughout the cold and flu season. Here’s how to give your family the best
chance of staying well this winter.
Check In On Basic Hygiene
1. Wash Hands Frequently: Clean hands with soap and water to prevent germs
from reaching the eyes, nose, and mouth. Wash after coming home and before
meals. Avoid antibacterial soaps and sanitizers, as they may contain harmful
chemicals.
2. Cover Your Cough or Sneeze: Kids should cover their mouth and nose when
coughing or sneezing to minimize the spread of germs.
3. Use Tissues for Runny Noses: Encourage kids to blow their noses into tissues,
rather than sniffing, to help clear out germs and prevent prolonged illness.
Good Habits to Rest and Recover
1. Get Plenty of Sleep: Kids aged 3-10 need 9-13 hours of sleep each night to
support their immune system, with younger kids (like 4-year-olds) needing about
11 hours, and older kids (like 13-year-olds) around 10 hours.
2. Drink Plenty of Water: Encourage your kids to drink water or healthy
alternatives like decaffeinated tea before and after school to stay hydrated,
especially when they are active or thirsty.
3. Get Fresh Air and Exercise: Daily physical activity helps boost the immune
system by flushing fluids through the body and bringing fresh oxygen to the lungs
and sinuses.
4. Limit Sugar: The BIGGIE! During the holidays and beyond, limit refined sugars
and snacks while promoting healthy alternatives to reduce the risk of illness and
support overall health. Grapes are an amazing and fun snack.
Should You Supplement?
Absolutely, yes. There are 3 supplements that I highly recommend all kids take,
especially during the winter. These supplements are not available in the foods we eat
every day (or not in high enough quantities), are inexpensive and are essential to
maintaining health.
1. Probiotics: A healthy gut is key to a strong immune system. Since gut bacteria
play a major role in immune function, probiotics are a great supplement to help
prevent illness.
2. Vitamin D: In winter, with less sun exposure, many people are Vitamin D
deficient. Vitamin D is crucial for immune health, and the typical 400 IU per day is
often too low. Consult your doctor or chiropractor for proper dosing
recommendations.
3. Vitamin C: Essential for immune function, a delicious chewable Vitamin C is a
great way to start the morning for the whole family. We love the Ultra Potent C
from Metagenics
Chiropractic Adjustments
Chiropractic care is effective not only for pain relief but also for boosting the immune
system. Many people of all ages get adjusted at the first sign of a cold to prevent it from
worsening. In addition to boosting the immune system, did you know that chiropractic
adjustments are amazing for Ear Infections? Chiropractic adjustments can help resolve
and prevent ear infections, which often develop alongside colds. Adjustments help to
improve drainage quickly due to the interconnected pathways between the ears, nose,
and throat.
By taking proactive steps like maintaining good hygiene, getting plenty of rest, staying
hydrated, and supporting your child's health with the right supplements and chiropractic
care, you can help strengthen their immune system and reduce the risk of illness this
winter. With a little extra attention to these simple practices, you can keep your family
feeling their best through the colder months and beyond. Stay healthy, and don’t let the
season get the best of you!
Washington Park Chiropractic is the only practice in Denver, Colorado specializing in
Sports Chiropractic, Prenatal Chiropractic and Pediatric Chiropractic. Our Doctors are
expert certified and trained in Sports, Pediatrics and Prenatal Care including massage,
acupuncture, Webster Technique, Graston Technique, Laser, K-Laser, Kinesiology
Tape, RockTape and Normatec.
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