05/12/2023

Nurturing winter wellness: A guide for parents

We don't know about you, but the parents in our Barracudas team are feeling like there seems to be more winter illnesses doing the rounds this year.

Now the colder months really are upon us, there's an increased risk of illnesses. It's a key time for taking additional measures to help reduce the risk of coming down with the multiple bugs circulating around. 

We thought we'd share our top tips for winter bug busting. Afterall, prevention is better than cure!

Strengthening the immune system through nutrition

The immune system is the first line of defence. Proper nutrition plays a pivotal role in building immunity. A balanced diet is key to keeping well and here are some big helpers:

• Vitamin C-rich foods: Citrus fruits, strawberries kiwi, and peppers are excellent sources of vitamin C, which helps enhance immune function
• Vitamin D: Since sunlight exposure may be limited during winter, consider vitamin D supplements or include foods like fortified milk, oily fish, red meat and eggs in your child's diet
• Zinc-rich foods: Foods such as nuts, seeds, dairy products, and lean meats contain zinc, an essential mineral that supports immune function
• Probiotics: Incorporate yogurt and other fermented foods to promote a healthy gut microbiome, which is closely linked to immune health
• Hydration: Though it may be tempting to consume warm, comforting beverages, maintaining adequate water intake is crucial for overall health and immune function

Practicing good hygiene

Winter is notorious for the spread of various illnesses, including the flu and common cold. Implementing good hygiene practices is essential to prevent the transmission of viruses and bacteria (surely we're all dab hands at this now, but here's a reminder):

• Regular handwashing: Emphasize the importance of thorough handwashing with soap and water, especially before meals and after using the toilet. Consider providing a small hand sanitizer for on-the-go cleanliness
• Respiratory hygiene: Teach children to cover their mouths and noses with tissues or their elbows when coughing or sneezing to prevent the spread of respiratory droplets
• Sanitizing frequently-touched surfaces: Regularly disinfect doorknobs, light switches, and other frequently-touched surfaces to minimize the risk of germ transmission
• Proper tissue disposal: Discourage the habit of leaving used tissues lying around, and make sure these are thrown in the bin after use

Dressing for the weather

Keeping cosy is one of the great pleasures of winter. Keeping warm outside will give an extra layer of protection from illness too:

• Layering: Dress children in layers to trap heat and provide flexibility in adapting to changing temperatures
• Hats and gloves: A significant amount of body heat is lost through the head and hands, so ensure that children wear hats and gloves when venturing outdoors (easier said than done for some!)
• Insulated footwear: Keep children's feet warm and dry by investing in insulated, waterproof footwear
• Weather-appropriate outerwear: Choose outerwear that provides adequate protection against wind, rain, and snow to keep children dry and warm

Encouraging outdoor physical activity

We're all about keeping active! While the colder temperatures may make outdoor play less appealing, maintaining regular physical activity is essential for overall health and well-being:

• Winter sports: Introduce children to winter sports such as ice skating, skiing, or snowboarding, which not only provide exercise but also make the most of the season (if it's not snowing near you, try your local  indoor snow centre)
• Nature walks: Take advantage of clear winter days to go for nature walks. This can be a great way to enjoy the crisp air and get some exercise
• Indoor activities: On extremely cold days, explore indoor alternatives like swimming, indoor sports, or dance classes to ensure that children stay active
• Family fitness: Get involved in family-friendly physical activities to make exercise a fun and communal experience. This can include dance parties, yoga sessions, or home workout routines

Ensuring Adequate Sleep

Adequate sleep is vital for overall health, and it becomes even more critical during the winter months when the body needs extra energy to combat the cold:

• Consistent bedtime routine: Establish a consistent bedtime routine to signal to the body that it is time to wind down and prepare for sleep
• Create a comfortable sleep environment: Make sure that the bedroom is conducive to sleep by keeping it dark, quiet, and at a comfortable temperature
• Limit screen time before bed: Encourage children to avoid screens at least an hour before bedtime, as the blue light emitted from devices can interfere with the production of melatonin, a sleep-inducing hormone
• Adequate sleep duration: Depending on age, children generally require 9-12 hours of sleep per night to properly support their physical and mental well-being

Nurturing emotional well-being

Winter can bring about changes in mood and energy levels, making it important to pay attention to children's emotional well-being:

• Open communication: Create an open and supportive environment for children to express their feelings and concerns. Encourage regular conversations about their day
• Seasonal Affective Disorder (SAD) Awareness: Be aware of the possibility of Seasonal Affective Disorder, a type of depression that occurs seasonally, and consult a healthcare professional if you observe persistent changes in mood or behaviour
• Engage in creative activities: Encourage artistic expression through activities like drawing, painting, or crafting, providing an outlet for self-expression and stress relief
• Cultivate family bonding: Plan family activities and outings to strengthen familial bonds and create positive memories during the winter months

Safeguarding children's health during the winter requires a holistic approach that addresses nutrition, hygiene, clothing, physical activity, sleep, and emotional well-being. By implementing these winter health tips, parents can create a supportive environment that not only prevents illnesses but also fosters overall well-being, allowing children to thrive during the colder months. Each child is unique, and it may be necessary to tailor these tips to suit individual preferences and health needs. Ultimately, the key is to strike a balance that promotes a healthy and happy winter for the entire family.