Tips to Keep Your Family Healthy This Cold and Flu Season
As the weather cools and kids head indoors, viruses love to make their rounds. The fall and winter months often bring an uptick in common colds, influenza, RSV, and other respiratory infections. While a few sniffles are inevitable, there are simple, effective steps families can take to help keep everyone healthier this season.
1. Get Vaccinated Early
Flu and COVID 19 vaccines are the best way to prevent serious illness and hospitalizations. Immunity takes about two weeks to build, so getting vaccinated early, ideally by late October, provides the best protection before viruses peak. The influenza vaccine is recommended for everyone six months and older. If your child is under nine and receiving the flu shot for the first time, they will need two doses, spaced at least four weeks apart.
Many clinics, including Oregon Pediatrics, offer flu shots and updated COVID vaccines at the same visit for convenience and added protection.
2. Reinforce Healthy Habits
Good hygiene remains the simplest, most effective defense. Teach kids to:
Wash hands often especially before eating, after coughing, sneezing, or blowing their nose.
Cover coughs and sneezes with their elbow or a tissue, not their hands.
Avoid touching their face, which helps prevent germs from entering the eyes, nose, or mouth.
Regular reminders and modeling these behaviors go a long way, especially for younger children.
3. Keep Rest and Nutrition on Track
Sleep and balanced nutrition strengthen the immune system. Encourage consistent bedtimes and limit screen time before bed. A colorful diet rich in fruits, vegetables, lean proteins, and whole grains provides key vitamins like C, D, and zinc that help the body fight infections. Hydration also matters: water, soups, and warm teas can keep airways moist and reduce irritation.
4. Know When to Keep Kids Home
While mild sniffles are common, children with fevers, persistent coughs, vomiting, or worsening symptoms should stay home to recover and protect classmates. The general rule: your child should be fever free for 24 hours (without medication) before returning to school. If you are unsure whether your child should be seen, Oregon Pediatrics nurses can help you decide whether an appointment is needed.
5. Manage Illness Comfortably
If your child does catch a cold or the flu, supportive care makes a big difference. Use a humidifier for congestion, saline sprays for stuffy noses, and honey (for kids over one year old) to soothe coughs. Keep up with fluids and rest, and monitor for any signs of worsening illness such as breathing difficulties, persistent high fever, or dehydration.
6. Be Prepared for RSV
RSV (respiratory syncytial virus) tends to peak between November and February. For infants and certain high risk children, preventive options like Beyfortus are now available. Ask your pediatrician if your child qualifies.
The Bottom Line:
While no one can avoid every germ, these preventive steps can dramatically reduce your family’s risk of serious illness this season. Oregon Pediatrics is here to help with vaccines, same day sick visits, and guidance to keep your kids healthy all year long.