Winter Wellness: Real-World Ways to Help Keep the Germs at Bay

When the weather cools, the colds, sniffles, and tummy bugs seem to move in—and with kids, it can feel like one thing after another. While we can’t completely dodge every illness, we can help reduce how often and how severely sickness strikes.

At The Sick Sense, we focus on proactive, practical health strategies. No fear, just confidence-building tools to help you and your family navigate the season feeling prepared—not panicked.

1. Hand Hygiene That Sticks

Most viruses are passed from surfaces to hands to faces—especially in young kids. Encouraging proper handwashing with soap and water is one of the simplest and most effective ways to cut down the spread.

Make it a habit after the toilet, before eating, and after coughing or nose wiping. And don’t forget surfaces—light switches, doorknobs, and shared devices can carry germs that stick around longer than you think.

2. Keep Fluids Flowing

Hydration is a quiet hero in winter health. Our mucus (yep, the snot!) acts as the first line of defence against respiratory viruses—but only when it’s well-hydrated.

Offer water regularly, serve up warm broths, herbal teas, or even icy poles for sore throats. If your child resists drinking, try fun cups, silly straws or themed drink bottles. And for a bit of extra encouragement, our Hydration Check-In Chart can help make drinking water feel like a game. You might be surprised how effective a visual tracker can be!

3. Build Immunity from the Inside Out

Good nutrition is the groundwork for a strong immune response. You don’t need expensive powders—just a balanced variety of foods across the week.

Focus on fruits and vegetables rich in vitamins A and C, zinc, and selenium—found in foods like berries, leafy greens, sweet potatoes, lentils, eggs and lean meats. Think colour, crunch, and wholefoods over perfection. I get our weekly fruit and veg from Funky Food—a box full of perfectly “ugly” produce that would’ve otherwise gone to landfill. I’m saving money, feeding the family, and cutting food waste. Triple win.

Use the code FUNKYSHIFT at checkout for a sneaky discount.

4. Create a Healthy Home Environment

Viruses thrive in cold, damp spaces. Keep your home warm and well-ventilated to reduce the spread of bugs. Dehumidifiers can help in moisture-prone areas, and safe heating ensures your child isn’t using up energy just to stay warm.

When they’re warm and comfortable, their body can focus on fighting off infection—not surviving the cold.

5. Rest is a Remedy

Sleep isn’t just downtime—it’s when the body repairs and recharges. Little ones who aren't getting enough rest are more prone to infections and take longer to recover.

Stick to a consistent bedtime routine, limit screens before bed, and aim for quality over quantity. If your child’s sleep is constantly disrupted and they're often unwell, it might be a sign to look at their sleep habits more closely.

6. Fresh Air Still Counts

Don’t let the chill keep you locked inside. A dose of fresh air and sunshine (yes, even in winter) supports vitamin D levels and boosts overall wellbeing. Outdoor play also relieves stress and helps regulate mood—both of which play a role in immune health. This is not only great for your child but also you!

Rug up and aim for some time outside each day, whether it’s a walk to the park, bike ride, or a quick backyard play.

7. Be Smart About Sickness Spread

Respiratory bugs are often contagious in the first few days, and gastro can continue spreading as long as symptoms persist. If someone around your child is unwell, limiting close contact—even temporarily—can make a big difference.

It’s not always avoidable, but when you can prevent that initial exposure, you may avoid the whole household going down together.

8. Set the Standard: Health Literacy Starts at Home

One of the most powerful things you can do? Teach your children what it means to listen to their bodies. Model that it’s okay to stay home when you’re unwell. Show them what rest, hydration, and gentle recovery look like.

Let handwashing be a shared moment, not a rushed demand. Talk about why certain foods are helpful when we’re sick. As you care for them, take care of yourself too—children notice when their grown-ups honour rest, wellness, and self-care. That’s how health literacy begins.

The Sick Sense Approach

You don’t need to do everything perfectly. Just focus on what’s practical and repeatable. The goal isn’t to eliminate every germ—it’s to support your child’s body so it can respond, recover, and thrive through the season.

These small steps, done consistently, can shape a winter that’s calmer, healthier, and more in your control.