By Dr. Meg Arlt

Cold and flu season is a normal part of family life. While it’s natural to want to avoid illness altogether, acute infections play an important role in training and strengthening a child’s immune system.

Supporting immunity doesn’t mean preventing every illness. It means helping the body mount an appropriate response, recover fully, and reduce the cycle of repeat illness within the household.

Below are gentle, effective ways to support your family through the cold and flu season.

Gentle Ways to Support Your Child Naturally Through Cold & Flu Season

Foundational Health for Illness Prevention in Children

Consume nutrient-dense foods
Reduce stress and allow for downtime
Spend time outside daily, even in cooler weather
Consider elderberry syrup taken daily during cold & flu season

The Importance of Rest & Sleep During Illness

Allow naps and early bedtimes
Limit extra activities while sick
Keep evenings calm and screen-free
Prioritize skin-to-skin contact, especially for babies and young children

Hydration Support for Sick Children

Offer water frequently
If breastfeeding, nurse on demand
Warm fluids such as bone broth or age-appropriate herbal teas
Popsicles made from very diluted juice or herbal tea can help reluctant drinkers

Nourishing Foods That Support Immune Health

Homemade soups and stews
Soft fruits like pears or applesauce
Well-cooked vegetables
Avoid sugar, which suppresses the immune system
Avoid dairy, which can increase mucus production

Immune-Supportive Nutrients for Children

Nutrients are preferably obtained through diet, though supplementation may be appropriate based on age and need. This is best guided by a provider.

Vitamin D - safe sun exposure is best
Zinc - abundant in pumpkin seeds, eggs, and meat
Vitamin C - found in berries, citrus, kiwi, peppers

Using Steam for Cold & Flu Relief

Use of humidifiers can be helpful in dry climates and with heater use
Warm showers can provide gentle steam for relief of cough and congestion
Consider adding several drops of essential oils for added benefit – eucalyptus, peppermint, tea tree, thyme

Saline Nasal Spray for Congestion Relief

Helps clear nasal passages
Safe and effective for all ages
May reduce the risk of secondary infections

Warming Socks Treatment for Early Illness Support

This hydrotherapy technique can help to prevent illness when used at the first signs. It can also help to reduce the severity and duration of symptoms once sick. To start, ensure feet are warm. If not, soak in bathtub for several minutes. Run a pair of cotton socks under cold water, wring out until no longer dripping, then place on feet. Cover with a pair of thick, wool socks. Aim to keep socks on the entire night. The increase in circulation will dry the socks.

Don’t Fear Fevers

Fever is a natural and helpful part of your child’s immune response, which helps the body to fight off infection. With gentle care and attention, most fevers can be safely supported at home. The best approach is to keep your child comfortable, well-hydrated, and closely observed, rather than rushing to bring the temperature down. That said, it is advised to seek medical care if your child’s fever is high, persistent, or if they seem unusually lethargic.

When to Seek Additional Support

Recurrent infections
Poor recovery between illnesses
Chronic congestion, cough, or fatigue

How We Can Help Support Your Child’s Immune Health

In-office evaluation, including thorough physical exam, to determine appropriate course of treatment
Personalized prescription of herbs, homeopathics, nutrients, etc.
Close monitoring to ensure that symptoms are resolving

Cold and flu season can be challenging, but it’s also an opportunity to nurture your child’s natural resilience. With gentle, supportive care, their immune system can grow stronger and more responsive over time. If you’d like guidance tailored to your child or family, we’re here to help.

We see patients in our Bend office and virtually.

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