Keeping kids healthy through the colder months

Now that the cooler weather has arrived, it’s time to think about wellness strategies to keep your family healthy this season.

As the cooler months hit the UAE, families face the unique challenge of keeping their children healthy during winter. While the mild temperatures are a relief from the scorching summer heat, they also come with the onset of seasonal illnesses like colds and flu. However, with a bit of planning and some easy strategies, you can help your children stay healthy, active and well throughout the winter season. Let’s take a closer look.

Immunity

A strong immune system is at the heart of your child’s health, especially during the winter months. One of the most effective ways to enhance their natural immunity is through a balanced diet rich in vitamins and nutrients. Whether it’s solely from food or aided with supplementation, it’s very important to make sure that you’re giving your child the vitamins that they need to ward off the bugs and viruses that come out in force during this part of the year. Multivitamins are also available, making the supplementation process more straightforward – but it’s always better to get as much as you can through food. Here are some of the most important vitamins and minerals to focus on throughout winter:

• Vitamin A
• Vitamin C
• Vitamin D
• Omega-3
• Zinc

Vitamin A

This important vitamin is great for your child in three main ways. It boosts their immune system, it aids their skin health and it’s good for their eyesight, all things that they need during the cooler months. Foods that have a lot of Vitamin A include fish, eggs, dairy, carrots and leafy green vegetables such as broccoli and spinach.

Vitamin C

One of the most well-known nutrients on the list, Vitamin C is central to good immunity, as well as staving off anaemia and helping wounds or irritated skin heal faster. Getting enough is easy if you encourage your family to enjoy a variety of brightly colourful fruits and vegetables. Citrus fruits like oranges and grapefruits are abundant and rich in vitamin C, while seasonal produce such as pomegranates, dates and figs can be both tasty and nutritious.

Vitamin D

A super-vitamin, this nutrient plays an essential role in modulating your little one’s immune responses. While the abundant sunshine of the region makes it unlikely they will be deficient, it’s still good to add in some foods rich in Vitamin D anyway. These include oily fish, red meat, eggs and fortified cereals.

Omega-3

Not only does omega-3 help your child’s immune system and growth, it can also help prevent anxiety and depression, which can sometimes be worse during winter. Omega-3s are most easily found in oily fish, such as mackerel or sardines, nuts, seeds and avocados.

Zinc

Getting enough zinc is very important for your little one’s health and fortitude. It works best when they’re also receiving enough Vitamin C and is very powerful at keeping harmful bugs and viruses at bay. Fortified cereals, along with meat, fish and milk are the main food sources to include for zinc.

Hydration

Even in winter, staying hydrated is essential, especially in the dry climate of the UAE. Kids often forget to drink enough water when the temperatures drop, so it’s best to remind them, encouraging your children to drink water regularly throughout the day. To make it fun, consider allowing your little ones to decorate their water bottles or infuse their water with tasty flavours like lemon or mint. Warm beverages, such as herbal teas or warm milk, are also comforting alternatives during chilly evenings.

Keep up the exercise

Happily, the winter months in the region are milder, and with a cooler breeze comes more outdoor activities! Regular exercise is vital for maintaining kids’ physical health and boosting their mood, and it plays a huge role in keeping them well.

Outdoor activities on the weekend, such as cycling, exploring parks, or enjoying water sports at the beach, makes for great family time with lots of health benefits. The UAE offers numerous family-friendly outdoor locations, like Al Ain Oasis or Hatta, which can provide an excellent backdrop for fun physical activities. You could even look for community events that offer group sports or fitness classes, making exercise a social activity for the whole family.

Routine, routine, routine

Maintaining a consistent routine is especially important during winter when days can feel longer and more relaxed. A regular schedule for meals, homework and bedtime will create a stable foundation for your children’s mental and physical health. Work together as a family to set a routine that includes time for homework, chores, family activities and relaxation – having structured time for exercise and downtime can really help children manage their stress and improve their mood.

During the cooler evenings, consider introducing a ‘family night’ where you enjoy a movie, play games or do some crafts together. This not only keeps kids happy but it also gives you the chance to try a different type of family time during the winter months.

Sleep is the best medicine

Good sleep is essential for a healthy immune system and overall wellbeing. As the sun sets earlier, use this opportunity to establish a calming bedtime routine and aim for consistent bedtimes and wake-up times to help regulate your child’s internal clock.

It’s wise to work on creating a relaxing atmosphere in your little one’s bedroom with soft lighting, comfortable bedding and a quiet environment. Pair this soothing environment with daily screen-free time before bed to allow children to wind down with reading or other calming activities. This can really help improve sleep quality and make mornings much easier, as well as giving kids the proper rest they need to stay in good health through the colder end of the year.

Keep hands clean

In the wake of the pandemic, we all now know how good hygiene practices are particularly important in combating seasonal illnesses. So, make it a family habit to wash your hands regularly, especially before meals and after being in public spaces. To get children on board, turn handwashing into a fun activity by playing a song that lasts for at least 20 seconds – this makes the task feel less tedious for everyone. Also, it makes sense to pack some hand sanitiser in your child’s school bag, for times when soap and water aren’t available, or for when there are a lot of bugs going around the classroom.

The great outdoors

While it can be tempting to stay indoors when the temperatures drop, spending time outside has a huge influence on children’s health. Natural light boosts their mood and vitamin D levels, both of which are vital during the winter months, and it also keeps their circadian rhythm at its best, which also plays a role in good immune responses.

Family outings to parks or the beach, or trips to local attractions outside, such as desert safaris or Dubai Parks and Resorts, will allow your children to enjoy the pleasant winter weather while staying active in a way that feels like a treat!.

Be prepared

Despite your best efforts, some illnesses are inevitable during the winter months. It makes things easier to be prepared, by keeping a well-stocked first aid kit and having a thermometer on hand. If your child has allergies or asthma, take extra precautions during winter by keeping any potential triggers, such as dust or cold air, to a minimum.

With a little planning and teamwork, leaning on these strategies will help your family navigate the winter months with joy and vitality, ensuring that everyone remains strong and healthy through the season.

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