Staying Healthy During the Holidays: A Pediatrician’s Guide for Winter Wellness
Smart, simple ways to protect your child’s health during the busiest — and germiest — time of year.
The holidays are a time for celebration, travel, and family traditions — but they’re also peak season for colds, flu, RSV, and stomach bugs. Between packed schedules, disrupted routines, and extra exposure to germs, it’s no surprise that many families find themselves navigating illness during December.
The good news? A few simple, proactive steps can go a long way in keeping your family healthy throughout the holiday season.
Why Kids Get Sick More Often During the Holidays
Holiday gatherings, travel, school events, and indoor play increase close contact with others — which makes it easier for viruses to spread. Add in less sleep and a stressed immune system and the stage is set for a pretty miserable time.
Common winter illnesses we see in pediatric clinics this time of year include:
- Colds and upper respiratory infections
- Influenza (flu)
- RSV and bronchiolitis
- Stomach viruses (norovirus and rotavirus )
- Ear and sinus infections following colds
6 Practical Tips to Keep Kids Healthy This Holiday Season
#1: Prioritize Sleep (Even When Schedules Are Busy)
Sleep is one of the most powerful immune boosters for children. Try to keep bedtimes and nap schedules as consistent as possible — even during school breaks and travel days. Overtired kids are more likely to get sick and take longer to recover.
Tip: If routines slip, aim for earlier bedtimes the next night to reset.
#2: Hand Hygiene Still Matters — A Lot
Handwashing remains one of the best ways to prevent illness. Encourage kids to wash their hands:
- Before eating
- After using the bathroom
- After playing with other children
- After coughing, sneezing, or wiping their nose
- For younger kids, make it fun by singing a 20-second song while washing.
#3: Support Immunity with Nutrition & Hydration
Balanced meals help support immune health — even during cookie season. Focus on:
- Fruits and vegetables rich in vitamins A and C
- Protein to support healing and growth
- Plenty of fluids to prevent dehydration
- It’s okay to enjoy holiday treats in moderation — just balance them with nutrient-dense foods and water.
#4: Don’t Skip Vaccines
December is still an important time for seasonal vaccines. The flu vaccine remains one of the best ways to reduce the risk of severe illness, complications, and missed holiday plans. The RSV antibody shot is also available for infants less than 9 months of age.
If your child is due for vaccines or you’re unsure what they need, check in with your pediatrician.
#5: Travel Smart During Cold & Flu Season
When traveling:
- Pack hand sanitizer and wipes
- Avoid sharing cups and utensils
- Encourage mask use in crowded indoor spaces if your child is high-risk or immunocompromised
- Keep medications, thermometers, and fever reducers on hand
- If your child becomes sick while traveling, having a plan in place can reduce stress.
- If your child is due for vaccines or you’re unsure what they need, check in with your pediatrician.
#6: Know When to Call Your Pediatrician
Not every sniffle needs a visit, but some symptoms should prompt a call:
- High or persistent fever
- Trouble breathing or wheezing
- Dehydration (few wet diapers, dry mouth, no tears)
- Lethargy or worsening symptoms
- Ear pain or severe sore throat
A Healthier, Happier Holiday Season
Illness happens — especially during winter — but preparation, prevention, and early support make a big difference. If your child does get sick, remember that your pediatric care team is here to help you navigate symptoms, treatment, and recovery with confidence.
From all of us, we wish you a joyful, healthy holiday season filled with moments that matter most!