10/06/2025
Here’s how we’re actually going to support our kids this season:
As a pediatric NP, here’s the foundations that matter:
💤Quality sleep - our bodies do their best work at repairing, rebuilding, and building immune cells to fight infections.. All during sleep. Not to mention mood regulation and focus.. Consistent bedtime routines aren’t just about your sanity (though that matters too).
Sleep needs:
12 months (14-18 hrs)
3 years (11-14 hrs)
3-6 years (10-13 hrs)
7-12 years (9-11 hrs)
teens (8-10 hrs).
🥦Nutrient-dense foods - Focus on variety over supplements. Colorful fruits, vegetables, adequate protein. No single “superfood” is going to save you. But a well nourished body that has the nutrient stores/reserves to pull from when they do get sick, could mean a shorter illness time frame or less severity of illness.
🏃Regular movement - Age-appropriate physical activity supports immune function. Yes, even when it’s cold outside. 2+ hours of play/activity for toddlers and preschoolers. 60+ minutes of mod/vigorous for school age
😫Stress management - Chronic stress suppresses immunity. Maintain routines, provide emotional support, and remember that your nervous system regulation matters for theirs too.
🫧Washing hands with soap and water before eating, after the bathroom, and when visibly dirty. But skip over sanitizing –letting them play in dirt is fine, and you don’t need to disinfect your house daily. Some germ exposure actually helps build a healthy immune system.
🦠A healthy immune system doesn’t need “boosting” - it needs supporting through consistent, boring, foundational habits. There’s no magic supplement, essential oil, or tincture that prevents all illness.
Your kids are going to get sick this season. That’s normal. That’s their immune system learning. Focus on the foundations and the things you can control.
What’s your biggest cold and flu season struggle? Let me know below.
👋🏻Hi, I’m Cierra, a pediatric nurse practitioner and mom of 3. I’m here to help you feel confident raising healthy, resilient babies and kids!
