As the crisp fall air settles in, it’s the perfect season for family fun. However, colder temperatures often bring along colds and flu. Keep your family healthy this fall with simple tips, so the fun doesn’t have to stop!
Boost Your Immunity Early
A strong immune system is the best way to fend off colds. Here’s how you can help the entire family stay healthy:
Stay Hydrated1
Even in cooler weather, drinking water is key to keeping the immune system functioning. Drinking water can help improve your energy, aid digestion, keep your kidneys flush of toxins, improve skin tone, and help with weight control.
Eat Immune-Boosting Foods
Incorporate foods rich in Vitamin C (oranges, bell peppers) and zinc (pumpkin seeds, spinach). Our recent blog detailed how seasonal pumpkin treats (yes—even Pumpkin Spice Lattes!) can make a positive impact.
Get Enough Sleep2
Sleep is critical for restoring and boosting immunity, but the amount we need depends on factors like age. Here’s a guide to help you know how much sleep you and your family should be getting:
| Infants (4 -12 Months) | 12-16 Hours, Including Naps |
| 1-2 Years | 11-14 Hours, Including Naps |
| 3-5 Years | 10-13 Hours, Including naps |
| 6-12 Years | 9-12 Hours |
| 13-18 Years | 8-10 Hours |
| Adults | 7+ Hours |
Healthy Habits to Keep Germs at Bay
Good hygiene is your family’s first line of defense against colds and flu. Make these habits part of your daily routine:
Wash Hands Often
Teach kids to wash their hands for at least 20 seconds (singing the ABCs or Baby Shark can help make it fun!).
Cover Coughs and Sneezes
Show kids how to cough or sneeze into their elbow to prevent spreading germs. If someone in the family is sick, consider wearing a mask to help prevent spread.
Use Hand Sanitizer on the Go
Keep a small bottle handy for outings to the pumpkin patch or fall festivals. Keep reading for more fall activity ideas!
Fun Fall Activities to Stay Active
Staying active helps maintain a strong immune system. Here are age-appropriate activities to keep your family moving this fall:
Toddlers & Preschoolers
Pumpkin Patch Visits: Let them run around while picking pumpkins or navigating a small corn maze with you in tow.
Leaf Collecting Walks: Turn a simple walk into a treasure hunt by collecting colorful fall leaves.
Elementary School Kids
Apple Picking: Encourage kids to reach, climb, and pick apples. It’s a fun way to spend time outdoors and get some light exercise. Plus, you can use the apples you collect for a healthy game-day snack.
Family Nature Hikes: Explore local trails and challenge kids to find different types of wildlife or plant species. Just be sure to keep a close eye on the little ones!
Teens
Hayrides & Corn Mazes: These activities offer a blend of relaxation and excitement, perfect for teenagers. Check your local church or other venues for free or low-cost options.
Fall Sports: Engage in a family-friendly game of flag football or soccer in the backyard.
Dress for the Weather
Before you leave the house, make sure everyone is dressed appropriately for cooler days. Layers allow kids to stay comfortable as temperatures shift throughout the day. Don’t forget:
- Hats
- Gloves
- Waterproof Footwear (to avoid getting too muddy in the pumpkin patch!)
Consider a Family-Wide Supplement Routine
Talk to a Magnolia pharmacist about the best vitamins or supplements to help support your family’s immune systems. Some recommendations include:
Vitamin D: Shorter days mean less sunshine, so a supplement may be a good option.
Probiotics: A healthy gut supports overall immunity.
Elderberry Syrup: Known for its immune-boosting properties, elderberry is a family-friendly option during cold and flu season.
Embrace Fall Fun—Without the Sniffles
With a few simple precautions and healthy habits, you can enjoy all that fall has to offer without worrying about getting the family sick. From getting enough sleep to pumpkin patches, staying committed to your family’s health will keep your immune systems strong all season long.
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