8 Tips to Help Prevent Winter Colds and Flu

No one enjoys spending the long winter months feeling sick, tired, and run down. But for many families with school-aged children, that’s often what the cold and flu season brings.

Keeping your family healthy shouldn’t feel like an impossible task. A little prevention can go a long way — especially if your goal is to avoid catching every virus that crosses your path.

The good news? Staying healthy doesn’t require luck. With the right preventative approach, you can confidently face any season. Follow these practical strategies from Old Fourth Ward Pediatrics to help your family stay healthy (and happy) all winter long.

1. Wash your hands thoroughly and frequently 

Cold and flu viruses can be airborne, but you’re more likely to pick them up from shared surfaces. To protect against these germs, wash your hands well before eating, after using the restroom, and as soon as you get home from public spaces.

2. Avoid touching your face with unclean hands 

Viruses are clever — they hitch a ride on unwashed hands and wait for you to rub your eyes or touch your nose. Be mindful of this after visiting high-traffic, germ-heavy areas like parks or stores. Wash or sanitize your hands before touching your face.

3. Get a seasonal flu shot 

The flu vaccine is the best defense against influenza for everyone in your household over six months old. While getting vaccinated by November ensures early protection, it’s never too late to get a flu shot. Our team at Old Fourth Ward Pediatrics offers flu shots all season long.

4. Disinfect high-touch surfaces 

Germs from outside make their way into your house on hands, clothing, and more. During cold and flu season, frequently clean doorknobs, countertops, faucet handles, and other high-touch areas. Don’t forget to launder shared hand towels often.

5. Prioritize sleep for the whole family 

Sleep is essential for a strong immune system. A well-rested body is better prepared to fight off illness. Adults need 7-8 hours of quality sleep a night, while children require 10-14 hours, depending on their age, including naps, if needed.

6. Eat nourishing, balanced meals 

Healthy eating supports growth and boosts your defenses against illness. A diet rich in fruits and vegetables — half your plate at every meal — is packed with antioxidants that strengthen your immune system.

7. Stay physically active and enjoy fresh air 

Regular exercise doesn’t just keep you fit — it actively reduces stress hormones and bolsters your immune system. Make outdoor family activities part of your routine to enjoy the benefits of exercise and fresh air, even during winter.

8. Manage stress and make time to relax 

Chronic stress depletes your immune system, making you more susceptible to illness. Reduce unnecessary stress, manage unavoidable pressures, and prioritize relaxing moments as a family.

We’re passionate about helping our young patients and their families stay healthy all year long. Call Old Fourth Ward Pediatrics in Atlanta, Georgia, or book an appointment online today to schedule your child’s next well-child exam or a same-day sick visit.