As the colder months approach, so does the dreaded cold and flu season. For moms, keeping the family healthy during this time can feel like a never-ending challenge. If you're like me, you know just how important it is to stay on top of it, especially since my daughter was born with a congenital heart defect. For our family, staying healthy is more than just avoiding the sniffles; it’s about protecting her heart and overall well-being.
Did you know that 1 in 110 babies are born with a congenital heart defect? That’s part of the reason why my business exists—to raise awareness and offer support to families navigating similar journeys. But let’s talk about how we can all work to stay healthier this season! And please, share your tips and tricks in the comments!
It might sound simple, but frequent handwashing is one of the best defenses against the spread of cold and flu germs. Teach your kids to wash their hands for at least 20 seconds (singing a song like "Happy Birthday" twice can help them remember). Keep hand sanitizer in your bag for those on-the-go moments when soap and water aren’t available.
Drinking water is essential for staying healthy and keeping our immune systems strong. Make sure your kids are drinking plenty of fluids throughout the day. I love using fun water bottles to encourage my kids to drink more. If plain water isn't their thing, try infusing it with fruits like strawberries or lemon to make it more appealing.
Encourage your kids to eat a variety of fruits and vegetables, especially those rich in Vitamin C, like oranges and bell peppers. Probiotic-rich foods like yogurt can also support a healthy immune system. Smoothies are a great way to sneak in extra nutrients—my go-to is a spinach and berry smoothie that my kids love!
Sleep is crucial for immune health, especially for growing kids. Make sure your family is getting enough rest each night. Set a consistent bedtime routine that helps everyone wind down—whether it’s reading a story together, drinking warm tea (decaf for the kids, of course!), or listening to calming music.
Germs can live on surfaces for hours, so it’s essential to keep high-touch areas like doorknobs, light switches, and phones clean. Use disinfecting wipes or a homemade cleaner to give these spots a quick wipe-down each day.
Exercise is a great way to keep the immune system strong. Encourage your kids to stay active, whether it's playing outside when the weather permits or having fun indoors with yoga, dance parties, or obstacle courses. Staying active can also boost mood and energy, which is helpful during those gloomy, winter days.
With my daughter having a congenital heart defect, cold and flu season is an extra layer of concern for us. Respiratory illnesses can be tougher on kids with heart conditions, which is why it’s so important for us to take these steps to stay healthy. And it’s not just about her—it’s about keeping our whole family healthy so we don’t spread germs that could impact her.
Don’t forget, moms—your health is just as important! Taking care of your kids means taking care of yourself too. Make sure you’re staying hydrated, getting enough sleep, and practicing self-care. You’ve got this!
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Amber Bowie
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