A guide to help keep kids healthy during cold and flu season

As we transition into the fall and winter months, it’s time to shift our immune systems into defense mode against colds and other viruses that run rampant. Children and their fresh immune systems are particularly at risk.

“Kids are especially vulnerable. Their immune systems are still developing as they encounter viruses brand new to their bodies,” says Shannon Dillon, MD, pediatric physician with Riley Children’s Health. “This means they’re likely to get sick more often than adults. Kids are exposed to a wide variety of germs, especially around peers who are also adjusting to new environments.”

Caregivers can follow these practical, expert-backed tips to help keep their families healthy this viral season.

Know what’s going around and how it spreads

Common, seasonal viruses including the flu, RSV, COVID-19 and colds travel easily during fall and winter conditions.

“We see an increase in indoor crowding and closer proximity during these months,” says Imtiaz Ahmad, MD, physician with IU Health Urgent Care. “Indoor air pollution and dry heat are good environments for viruses to flourish.”

Conditions both indoors and outdoors naturally help viruses survive and weaken the body’s natural defenses.

“Cold air holds less moisture, and indoor heating dries it out even more,” says Dillon. “This can dry out the mucous membranes in the nose and throat, making it easier for viruses to enter the body.”

Strengthen your child’s immune system

Getting enough sleep, maintaining balanced nutrition and staying hydrated are the building blocks of a strong immune system.

“Sleep is when the body repairs and strengthens its defenses,” says Dillon. “Most young children need 10–14 hours of sleep per day, depending on age. In addition to helping your children get enough sleep, you should also offer a variety of fruits and vegetables rich in vitamins A, C and E. Include foods with zinc (like beans, nuts, and whole grains) and probiotics (like yogurt) to support gut health. A vitamin D supplement may be helpful during the darker months, too. Less time in the winter sunlight means lower vitamin D levels, which plays a role in immune function. And, water helps flush toxins and keeps mucous membranes moist, which is key for trapping germs.”

Vaccinations against these common, contagious illnesses like flu and RSV are also important tools in preventing or reducing the severity of illness. Physical activity and fresh air can also help keep the immune system strong.

“Regular movement boosts circulation and immune cell activity, so it's important to stay active in the winter months despite the cold,” says Dillon. “Even indoor play counts, but remember that fresh air is important, you just have to bundle up appropriately.”

Practice good hygiene habits

Contact with germs is greatly reduced when we can routinely clean high-touch surfaces.

“Regularly disinfect surfaces, door knobs, tables, etc. with high contact/touch,” says Ahmad.

When you can’t control how clean the surrounding surfaces are, quick access to hand sanitizer can help reduce germs on hands between hand washes.

“Encourage regular handwashing with soap and water, especially before meals and after using the bathroom,” says Dillon.

If a child can’t stay home when they’re ill, encourage them to wear a mask to reduce spreading their germs and practice proper etiquette when experience symptoms.

“Teach kids to sneeze or cough into their elbow and avoid touching their face,” says Dillon.

Educating children on simple practices like not sharing drinks or utensils can help them stay well, too.

Support from IU Health when illness strikes

Children decrease their chances of catching a bug when you help them learn and follow these best practices with your support. But, even when we follow the safest precautions, illness can still happen. Mitigating your child’s symptoms early can help them recover quickly.

On-Demand Virtual Visits, available daily from 8 am – 8 pm, offer a convenient way for Indiana residents 2 years or older to connect with a provider from a smart device or computer with no appointment needed. Be prepared for cold and flu season and download the mobile app ahead of time for an even smoother user experience.

Urgent Care walk-in clinics are available day and night, over the weekend and during holidays to adults and children 3 months or older.