HEALTH, NUTRITION & DIET

Winter Wellness: 4 Proven Tips to Keep Your Kids Healthy This Season

Your kids are more likely to get sick during winter than any other season; here are four ways to reduce their risk.

Winter is here, and with it comes the onset of dry air, indoor activities, and a potential immune system weakening. The perfect storm, if you will, for cold and flu in the smallest members of your household. Perhaps you’ve taken steps in the past to help reduce your kid’s chances of getting sick – loaded them up on vitamin C, encouraged more frequent hand washing, and limited large gatherings. What if this year, however, you went beyond the obvious and took additional, evidenced-based tactics toward a better immune system to reduce the brewing of that cold and flu storm? Here are four ways to do it.

1. Optimize winter activity – studies show that regular physical activity is critical in supporting a healthy immune system and fighting infections (1). Regular moderate exercise has been linked to (2) reduced incidence of colds, for example, and this is seen in activity of any kind, whether walking, swimming, or jumping roping. You don’t need to run a marathon either; studies (3) show that just 20 minutes of physical activity daily can help reduce inflammation and strengthen the immune system. Instead of staying cozy indoors this winter, get the winter coat and boots and head outside. Kids can shovel the driveway, help take the dogs for a walk, snowshoe in the forest, or even host a sledding party (imagine those uphill treks). The key is to do something every day for at least 20 minutes or more. 
2. Embark on a sugar scavenger hunt – Are your kids still munching on leftover Halloween candy? This choice could impact their microbiome – and, ultimately, their immune system (4). A high-sugar diet is a primary culprit in reduced immune function (5) and diminished microbial diversity (6). Kidsmay not respond to a sugar-free plea but often respond to fun. Therefore, a sugar scavenger hunt may be a perfect way to find and replace high-sugar foods in the house. A considerable culprit you may not be recognizing is chocolate milk. Your scavenger hunt may reveal that the chocolate milk in your home could have up to 20 grams of sugar. Replacing this with a chocolate milk option that’s delicious and void of excess added sugar could significantly reduce sugar in your child’s diet. Moo’V™ Chocolate milk has only 8 grams of sugar and is packed with 23 grams of complete protein.

   

3. Upgrade your sleep environment – Adequate sleep is essential to a healthy immune system. A lack of sleep has been shown in studies (7) to negatively impact immune cells, while good quality sleep can help enhance immunity (8). Good sleep starts with a good environment. Sleep experts cite a dark room (to support melatonin), a supportive temperature (about 65 -68 degrees (9)), and a quiet space (with no noise or white noise). Your kid’s evening snack may also hinder good sleep. For example, foods high in fat or fiber too close to bed may cause gastric distress. Chocolate milk, however, can be a perfect sleep-inducing solution if it does not contain excess added sugar!
4. Help your kids find them. OM – We all have stress, including your kids. Whether it’s stress over a playground disagreement, a missed opportunity in sports, or stress from sibling fights. As far as your body is concerned, stress is stress – and the negative impact on the body and immune system is well-documented. Studies show that family stress can also profoundly impact your child’s immune system (10). That’s because family stress is often more likely to be long-term, which can accelerate the impact on immunity. Helping your child with easy ways to manage stress may help. For kids, this may include getting outside more, deep breathing, playing sports, setting routines, or even assisting your child in helping others, which can help reduce stress.

In addition to these tactics, a nutritious diet and reduced processed foods can also help support a healthy immune system. The key to kids is this: make it easy and fun and involve them in the process. After all, they don’t want to get sick either. 

References:

• Nieman DC, Wentz LM. The compelling link between physical activity and the body’s defense system. J Sport Health Sci. 2019;8(3):201-217

• Nieman DC, Henson DA, Austin MD, Sha W. Upper respiratory tract infection is reduced in physically fit and active adults. Br J Sports Med. 2011;45(12):987-992

•  Dimitrov S, Hulteng E, Hong S. Inflammation and exercise: Inhibition of monocytic intracellular TNF production by acute exercise via β2-adrenergic activation. Brain Behav Immun. 2017; 61:60-68

• Zheng D, Liwinski T, Elinav E. Interaction between microbiota and immunity in health and disease. Cell Res. 2020;30(6):492-506

• Jones N, Blagih J, Zani F, et al. Fructose reprogrammes glutamine-dependent oxidative metabolism to support LPS-induced inflammation. Nat Commun. 2021;12(1):1209

• Angarita-Díaz MDP, Fong C, Bedoya-Correa CM, Cabrera-Arango CL. Does high sugar intake alter the oral microbiota? A systematic review. Clin Exp Dent Res. 2022;8(6):1376-1390

• McAlpine CS, Kiss MG, Zuraikat FM, et al. Sleep exerts lasting effects on hematopoietic stem cell function and diversity. J Exp Med. 2022;219(11)

• Martínez-Albert E, Lutz ND, Hübener R, et al. Sleep promotes T-cell migration towards CCL19 via human growth hormone and prolactin signaling. Brain Behav Immun. 2024; 118:69-77

• Sleep Foundation, 2024

• Carlsson E, Frostell A, Ludvigsson J, Faresjö M. Psychological stress in children may alter the immune response. J Immunol. 2014;192(5):2071-2081