Staying Healthy During Cold & Flu Season in the Upper Valley
Helpful Tips from Upper Valley Pediatrics
As the temperatures drop and winter settles into the Upper Valley, cold and flu season is officially upon us! Between school, daycare, sports, and holiday gatherings, children are exposed to more germs, making this time of year especially challenging for families.
At Upper Valley Pediatrics, we know how difficult it can be when your little ones aren’t feeling their best. While it’s nearly impossible to avoid every seasonal illness, there are several simple steps families can take to help keep everyone healthier this winter.
🧼 1. Make Handwashing a Healthy Habit
One of the easiest and most effective ways to prevent the spread of germs is frequent handwashing.
Encourage your children to wash their hands:
- Before eating or preparing food
- After using the bathroom
- After coughing, sneezing, or blowing their nose
- After returning home from school, daycare, or public places
- After being around someone who is sick
Teach children to wash their hands with soap and water for at least 20 seconds. Singing the “Happy Birthday” song twice can help younger children remember how long to scrub!
When soap and water aren’t available, hand sanitizer containing at least 60% alcohol is a helpful alternative with adult supervision.
💉 2. Stay Up to Date on Vaccinations
Vaccinations are an important part of protecting your family during respiratory illness season.
The flu vaccine helps reduce the risk of influenza and its complications. Because influenza viruses change over time, annual vaccination is recommended for everyone 6 months and older, with rare exceptions.
At our Bradford clinic, we offer convenient nurse-only appointments for flu and COVID-19 vaccinations, providing families with greater flexibility to fit vaccinations into their busy schedules. We can also administer these vaccines to parents and other adults up to age 64, making it easier for the whole family to stay protected this cold and flu season!
Not sure if your child is up to date? Our team at Upper Valley Pediatrics is happy to review your child’s immunization record and help you determine what protection may be recommended.
😴 3. Prioritize Sleep and Healthy Routines
Sleep plays an important role in supporting a healthy immune system. Busy school schedules, extracurricular activities, and holiday excitement can sometimes make it difficult for children to get the rest they need.
Recommended sleep amounts vary by age:
- Ages 1–2: 11–14 hours per day, including naps
- Ages 3–5: 10–13 hours per day, including naps
- Ages 6–12: 9–12 hours per night
- Ages 13–18: 8–10 hours per night
Try to maintain consistent bedtimes, limit screen time before bed, and encourage relaxing evening routines.
🥦 4. Fuel Their Bodies with Nutritious Foods
A balanced diet helps support children’s overall health and immune function.
Offer a variety of fruits, vegetables, whole grains, proteins, and healthy fats. Foods rich in vitamins and minerals, such as citrus fruits, berries, leafy greens, yogurt, and lean proteins, are great additions to everyday meals.
Don’t forget about hydration! Even when it’s cold outside, children need plenty of fluids throughout the day.
Parent Tip: Warm soups, smoothies, and water-rich fruits can be especially helpful when children aren’t feeling well.
🤧 5. Teach Healthy Coughing and Sneezing Habits
Young children may need frequent reminders about how to prevent the spread of germs.
Encourage them to:
- Cover coughs and sneezes with their elbow or a tissue.
- Throw used tissues directly into the trash.
- Wash their hands after coughing, sneezing, or blowing their nose.
- Avoid sharing water bottles, utensils, and other personal items.
Regularly cleaning frequently touched surfaces, such as doorknobs, light switches, and shared toys, can also help reduce the spread of certain germs.
🏠 6. Know When to Keep Your Child Home
We understand that keeping children home from school or daycare can be challenging for working families. However, allowing children time to rest and recover helps protect classmates, teachers, and other community members.
As a general guideline, children with respiratory symptoms should stay home until their symptoms have been improving for at least 24 hours and they have been fever-free for at least 24 hours without fever-reducing medication.
Additional precautions, such as improved ventilation, hand hygiene, and wearing a well-fitting mask when appropriate, can help reduce the spread of illness over the following five days.
Schools and childcare programs may have additional requirements, particularly for vomiting, diarrhea, or specific infections.
🩺 7. Know When to Call Your Pediatrician
Most common colds are caused by viruses and improve with time, rest, and supportive care. Antibiotics do not treat viral infections such as the common cold or influenza.
However, some symptoms may indicate that your child needs to be evaluated by a medical provider.
Contact Upper Valley Pediatrics if your child experiences:
- A fever lasting more than three days
- Symptoms that improve and then suddenly worsen
- Persistent ear pain or worsening sore throat
- A cough that continues to worsen or isn’t improving
- Signs of dehydration, such as decreased urination or difficulty drinking
- Symptoms that are concerning or unusual for your child
Any fever of 100.4°F (38°C) or higher in an infant younger than 3 months requires prompt medical evaluation.
Seek emergency medical attention for severe difficulty breathing, blue or gray lips, inability to awaken or respond normally, or other life-threatening symptoms.
❤️ 8. Remember: Getting Sick Sometimes Is Normal!
Even with excellent hygiene and healthy habits, children will still get sick from time to time, especially during their early school and daycare years.
Young children can experience multiple respiratory illnesses each year as their immune systems encounter new viruses. This doesn’t necessarily mean that something is wrong with their immune system.
The goal isn’t to prevent every sniffle or sneeze. It’s to build healthy habits, reduce the spread of illness, and recognize when your child may need additional medical care.
We’re Here for Your Family This Cold & Flu Season!
At Upper Valley Pediatrics, we’re committed to keeping children and families throughout the Upper Valley healthy all year long.
Whether your child needs a seasonal flu vaccine, a routine wellness visit, or an evaluation for an illness, our team is here to help.
With convenient locations in Bradford, Vermont, and West Lebanon, New Hampshire, we’re proud to care for families throughout our Vermont and New Hampshire communities.
Have questions or concerns about your child’s health? Contact Upper Valley Pediatrics to schedule an appointment.
Wishing all our Upper Valley families a happy, healthy, and safe winter season!
The Upper Valley Pediatrics Team
This article is intended for general educational purposes and should not replace individualized medical advice from your child’s healthcare provider.