Winter Wellness: Immune-Boosting Tips for Children's Health During Seasonal Changes

Winter is a wonderful season filled with cosy jumpers, hot cocoa and festive holidays. However, it is also time to stay vigilant about children’s health. Cold weather can bring sniffles, dry skin and sometimes can make children feel a bit tired.

These sudden changes in weather can make children more vulnerable to seasonal respiratory illnesses such as cough, cold, and flu, as well as viral infections like Hand, Foot, and Mouth Disease (HFMD). Many of these illnesses spread through contact, making them particularly prevalent among daycare and preschool children.

Focusing on strengthening children’s immune systems can help parents manage illnesses more effectively and reduce their frequency.

This guide provides winter wellness tips, featuring immune-boosting foods, healthy habits, and other ways to increase immunity naturally to help keep your child safe and well all season long

Maintaining a Clean Environment and Personal Hygiene

Winter air tends to be cold and dry, which can irritate the respiratory tract, causing inflammation and stripping away the protective mucus layer in the airways. Cold, dry air allows viruses and bacteria to remain suspended longer and penetrate more easily. Therefore, keeping the environment clean and well-ventilated is a crucial first step in preventing germs from spreading.

Good hygiene practices are essential in winter to prevent the spread of germs:

Regular Hand Washing: Teach children to wash their hands with soap, especially before eating, after using the bathroom and after playing.
Cough and Sneeze Etiquette: Encourage your child to cover their mouth with a tissue or their elbow when coughing or sneezing to prevent spreading germs.
Nail Hygiene: Keep your child’s nails short and clean to avoid the buildup of dirt and germs, which can lead to infections.

Keeping Children Active in Cold Weather

While it’s common to stay indoors during the cool winter months, here are a few important considerations:

In milder climates, outdoor play in the winter sun can be very beneficial, providing fresh air and essential sunlight. Activities like dancing, sports, and yoga help children stay active and energised, improving blood circulation and increasing white blood cell production to support immunity.
On cooler days, opt for indoor activities such as board games, dance sessions, or stretching exercises. These offer a fun way to stay active without having to go outside.
With reduced sunlight in winter, children’s vitamin D levels can decline, potentially weakening their immune systems and increasing their susceptibility to infections. Hence, going for a short walk and breathing in fresh air is beneficial for lung health and can help boost immunity.

Immune-Boosting Foods for Winter

Diet plays a vital role in building immunity, and winter brings an abundance of nutritious, seasonal produce packed with vitamins and minerals. Include these foods in your child’s daily diet to boost immunity in winters naturally, making them more resilient against seasonal illnesses:

Green Leafy Vegetables: Spinach, fenugreek (methi), mustard greens (sarson), and amaranth are rich in vitamins A, C, and E. These antioxidants support immune health, helping the body fight infections. Incorporate these vegetables into child-friendly dishes like parathas, dals, or soups.
Root Vegetables: Carrots, beetroots, and sweet potatoes are packed with beta-carotene, fibre, and other essential nutrients that boost immunity. Make them more appealing to children by using them in juices, soups, stews, or curries, or serve them as snacks.
Citrus Fruits: Oranges, lemons, and amla (Indian gooseberry) are rich in vitamin C, a powerful antioxidant that boosts the immune system and keeps the body hydrated. Amla, a revered Indian superfood, has been used in traditional remedies for generations. You can serve it as fresh juice, murabba (amla soaked in honey), or just sprinkle amla powder on food to boost immunity.
Probiotics for winter health: Gut health plays a significant role in immunity, and probiotics are essential for a healthy digestive system. Adding curd (dahi) and fermented foods like idli and dosa in your child’s diet can enhance gut health, making them more resilient to infections.
Ginger, Garlic, and Turmeric: Known for their antibacterial, antiviral, and anti-inflammatory properties, these spices are excellent for immunity. Turmeric milk (haldi doodh or Golden Milk) is a popular winter drink for added warmth and immune support. Adding garlic to soups and dals can also help boost immunity naturally.

Keeping Kids Hydrated in Winters

Apart from the power foods, staying hydrated is essential during cold weather. With less perspiration in winter, children may feel less thirsty; however, the body still loses water through the skin and urine.

Water: Water is the most effective way to keep kids hydrated. It aids in transporting oxygen and nutrients through the blood, which supports immunity. Offer water regularly throughout the day, as it also helps flush out harmful toxins from the body.
Juices and Soups: Warm vegetables enhanced with ingredients like ginger and garlic, are both nourishing and comforting in winter. Soups provide warmth and essential nutrients in a tasty way, making them popular with children. Fresh fruit and vegetable juices are also an excellent way to keep kids hydrated.

Note: Be mindful of your child’s allergies or food sensitivities when introducing any of these foods.

Additional Winter Health Tips

Health Check-ups and Vaccinations: Regular health check-ups and vaccinations play an important role in winter wellness. While the decision to vaccinate is entirely a family's choice, it is a good idea to consider it, as the flu vaccine can help protect children from the flu and other seasonal illnesses. Given that children in preschools and daycares are naturally more prone to colds and coughs, keeping their vaccinations up-to-date is a helpful step in safeguarding their health.
Adequate Rest and Sleep: Good sleep is essential for a strong immune system. During winter, the body needs extra rest to recover from the challenges of colder weather. Creating a consistent bedtime routine with quiet activities, as well as oil massages during periods of cold, ensures that your child stays warm and sleeps soundly, promoting overall health and develops resilience against illness.
Taking Care of Skin and Hair: Winter air is dry, which can make skin rough. Using a mild moisturiser or natural oils can keep children’s skin soft and healthy. Lips often become chapped in winter, so applying something natural such as a little butter helps keep them smooth and prevents dryness.

Ensuring children’s winter wellness involves a thoughtful balance of nutrition, activity, hygiene, and rest. By making small yet impactful adjustments to daily routines, parents can help strengthen their child’s immunity and support lasting health throughout the season. Indian winters provide an array of nourishing foods—from fresh greens to immune-boosting spices—that are easily incorporated into a child’s diet.

Simple winter wellness tips, like serving warm soups or encouraging regular handwashing, can make a big difference in immunity and overall well-being. With attentive care, children can embrace the winter season while staying healthy, strong, and resilient.