While everyone can get affected by illness during the colder months, cold and flu season can be particularly troublesome for young families. After all, it seems that once one person gets sick, it’s only a matter of time before the whole family is feeling ill.
Fortunately, there are many things you can do to stay well and keep up with all your obligations. In this article, we’ll go over simple, natural, and effective strategies to help keep you and your family well throughout the cold and flu season. From healthy daily habits to targeted nutritional supplements, you’ll find the best ways to stay healthy, energized, and strong during the time of year when it’s needed most.
Causes of Cold and Flu Season
Many people refer to the winter months as cold and flu season. But why do we actually get an increased number of illnesses during this time?
Well, it comes down to a few reasons. For one, the colder weather and drier air create a more hospitable environment for viruses.
In addition, many people often spend more time indoors, which increases exposure to germs. And of course, much of this indoor time is spent around a lot of people too, such as at parties or family gatherings.
And last, but certainly not least, our body’s immune function typically goes down during the winter months. In part, this is due to decreased vitamin D from lack of sunlight. Stress, poor sleep, and unhealthy eating habits can all further decrease immune strength and function.
Consequences
Colds and flus can have many consequences, such as absences from school and work, disruption to daily routines, and increased stress. This can create quite a drain, especially for busy parents who have to juggle work, taking care of the kids, planning for holidays, and so many other things during this busy time of year.
Simple, Practical Strategies for the Cold and Flu Season
Getting sick during the winter months almost seems inevitable, but it doesn’t have to be that way! While there is an increased risk of illness during the colder months, there are many things you can do to support you and your family’s immune health and overall wellness. And that starts with your daily habits.
Daily Habits
Practicing healthy habits on a daily basis can go a long way in supporting your immune health. Try to incorporate the following tips not only during the cold and flu season, but year round, so you have a better chance of staying well and feeling your best:
- Eat a nutrient-rich, healthful diet: A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats provides your body with numerous nutrients to support immunity and overall well-being. Here are some key foods that are particularly high in immune-supportive nutrients:
- Salmon for omega-3 fatty acids and vitamin D
- Oranges, broccoli, and bell peppers for vitamin C
- Lean beef, oysters, and pumpkin seeds for zinc
- Carrots and sweet potatoes for vitamin A and beta-carotene
- Practice hand hygiene: It sounds simple, but many people forget to wash their hands on a regular basis! Wash your hands with soap and warm water for about 20 seconds. This is particularly important after being around others or out in public spaces, before eating, and after coughing or sneezing. Make sure your little ones keep up with this habit!
- Incorporate regular exercise: Regular exercise supports a healthy immune system along with so many other benefits. You don’t have to go crazy, just do what works for you! Just 30 minutes of moderate activity, five times per week is a great goal.
- Take time to de-stress: Long-term stress can decrease immunity and increase inflammation. To combat this, incorporate daily stress management, such as through meditation, yoga, deep breathing, laughter, or whatever works for you.
- Prioritize sleep: We know it can be hard to get adequate sleep each and every night, especially if you have a family to take care of amidst other obligations. But do your best to get 7-9 hours of sleep per night.
Vitamins and Supplements for Immune Support
In addition to daily habits, there are a variety of vitamins and supplements that support your immune system. The following supplements may help ward off colds and the flu, while supporting your overall immunity:
- Vitamin C: Daily supplementation can reduce the duration and severity of colds.
- Zinc: Supplementing with this mineral within 24 hours of getting sick can help lessen overall illness duration.
- Vitamin D: Taking this all-important vitamin can reduce the risk of getting the common cold, especially if you’re deficient.
- Echinacea and Elderberry: Both of these popular herbs support the body’s natural immune defense mechanisms. Plus, elderberries are rich in vitamin C.
- Probiotics: Probiotics support your gut health, which in turn can help with immunity via the gut-immune axis. They may not always be beneficial, though.
- Antioxidants: In general, antioxidants help calm inflammation and promote a healthy immune system. Examples include quercetin and beta-carotene.
Together, these daily habits and targeted supplementation may act as cold and flu medicine alternatives in their own right, or they can be a nice addition on top of the medicine you may be taking already.
Immune Support Supplements
Finding a high-quality immune support supplement isn’t always easy. That’s why we’ve listed three high-quality choices below to get you started on the right path:
- NutriDyn Immune Support: NutriDyn offers a huge variety of properly tested wellness formulas. Their Immune Support formula combines vitamin D, vitamin C, and zinc with medicinal mushrooms and other natural ingredients for top-tier immune support.
- Metagenics Immune Defense Pack: Metagenics has been producing high-quality supplements for over 40 years. Their Immune Defense Pack is filled with vitamin D3, vitamin C, quercetin, and other powerhouse nutrients for immunity and wellness.
- Quicksilver Scientific Immune Charge + Shots Box: The Immune Charge+ Shots Box from Quicksilver Scientific is formulated with vitamin A, vitamin D, elderberry, and other natural compounds for immune health, all in a convenient shot bottle.
There are many other immune support supplements that may be beneficial too, depending on your needs. Check a comprehensive listing of high-quality immunity products.
Natural Alternatives to Cold and Flu Medicine for Kids
If you’re a health-conscious parent, the search for a healthy cold and flu medicine for kids can be a daunting, seemingly impossible process. Many formulas out there contain dyes, artificial ingredients, and excessive sugar. But fortunately, healthier cold and flu medicine alternatives do exist! Listed below are three high-quality formulas you can be confident in giving your kids:
- Garden of Life Kids Immune Gummy: These convenient, sugar-free gummies from Garden of Life Kids: This supplement contains vitamin C, zinc, and vitamin D. A great trio to support your child’s immune system.
- Nordic Naturals Vitamin D3 Kids Gummies: Nordic Naturals is one of the leaders in omega-3s and other wellness formulas. Their Vitamin D3 Kids Gummies contain 400 IU of vitamin D3 in each gummy, with only 2 g of sugar and zero artificial colors or flavors.
- NutriDyn Kids Chewable Multi: This convenient chewable multivitamin from NutriDyn comes packed with a full line-up of vitamins and minerals, along with citrus bioflavonoids and veggie and herb extracts.
Always talk with your doctor before giving your child any supplement.
FAQs
Are there any effective cold and flu medicine alternatives?
Yes. Common cold and flu medicine alternatives that may be effective include vitamin C, vitamin D, zinc, elderberry, and echinacea. Honey, warm broth, ginger, and other foods may also help with symptoms.
What is the best cold and flu medicine for kids?
The best cold and flu medicine for kids depends on many factors, such as their age, the type of illness, and overall goals. It’s best to start with supportive strategies, like the diet and lifestyle tips mentioned above. Certain medicines, such as acetaminophen and ibuprofen, may help with pain or fever, as well as cough medicines specifically designed for children. Non-medicine alternatives include honey (instead of cough syrup), cool-mist humidifiers, nasal aspirators, and other options. Talk with your doctor to determine the best way to treat your child’s cold or flu.
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* These statements have not been evaluated by the Food and Drug Administration. The products mentioned are not intended to diagnose, treat, cure, or prevent any disease.
