As we transition into the colder months, we tend to see an uptick in colds and the flu. Jonathan Palmer, Pediatric Nurse Practitioner at San Juan Health Partners Pediatrics, shares some expert advice on how families can help prevent the spread of illness and bolster their immune systems.
1. Handwashing: Your First Line of Defense
Handwashing is one of the simplest yet most effective ways to prevent the spread of illness. It's a straightforward action, but it goes a long way in reducing the risk of transferring germs. Additionally, try not to touch your face too often, as this can introduce pathogens from your hands into your body. And remember to remind your children not to share drinks with classmates. Viruses spread quickly in schools, and these small habits can help keep illnesses at bay.
2. Boost Your Immune System with Hydration, Diet, and Sleep
While hand hygiene is key, Palmer emphasizes that hydration, nutrition, and sleep play significant roles in supporting the immune system. A balanced diet full of fruits, vegetables, and whole grains can fuel the body to fight off illness. Sleep is particularly important for kids—ideally, they should be getting more than six or seven hours each night. “Our immune system does a lot of its work while we're asleep,” Palmer explained, and lack of rest weakens the body’s ability to defend itself.
3. Give Natural Remedies a Try
When colds do strike, there are plenty of natural remedies to help ease symptoms. Palmer recommends local honey for coughs and allergies—its natural antimicrobial properties are a soothing and effective treatment. Honey, lemon teas, saline nasal sprays, and steamy showers can all help reduce discomfort during a cold. If your child’s symptoms linger for more than a few days or worsen, it’s important to seek medical advice.
4. When to See a Provider
It’s easy for parents to worry and rush to the doctor the moment their child gets sick. However, the body often needs time to naturally fight off an infection. There are red flags to watch for. If your child’s condition worsens—such as a new fever, ear pain, or a persistent cough—it’s time to make an appointment. "We love getting those babies in to check them out, because they can’t tell us what’s wrong," Palmer said. “Parents can't really look in the ears or listen to the lungs, and that's what we're there for.”
5. Vaccines: Protecting Your Community
Pediatric providers are also there to vaccinate children as a critical tool in preventing more severe illness. Palmer stresses the importance of vaccinating in the fall—ideally between September and November—to ensure optimal protection through cold and flu season. Even if the flu vaccine doesn’t prevent illness entirely, it can make symptoms much milder. Plus, vaccinating helps protect vulnerable individuals, like babies who can’t get the flu vaccine until they’re six months old, or elderly family members. It’s not just about individual protection, but about community health.
6. Patience Is Key
In today’s fast-paced world, it’s easy to want quick fixes. But Palmer reminds us that recovery often takes time. “We can buy a few days, if not a week, by following basic at-home remedies like hydration and sleep,” he said. If symptoms persist or worsen, that’s when a healthcare provider’s expertise is needed.
Cold and flu season is always a challenge. By focusing on simple strategies like proper hygiene, a healthy diet, good sleep, and natural remedies, families can help their immune systems stay strong and resilient. And, of course, don’t forget about the flu shot—it’s an essential part of protecting both your family and the broader community.