An estimated 35 to 50 million Americans will come down with the flu this flu season, which typically lasts from November to March. And that’s just the flu. Millions more will also catch the common cold and pneumonia. So how do you protect your kids?

Here’s how to naturally prevent sickness and what to do if it’s too late.

Stop Sickness in its Tracks                                                                  •Get enough sleep! Adults should have at least seven to eight hours of sound sleep every night. And kids need at least ten. When your body is at rest, all your systems have a chance to recover and restore for the next day.

•Eat at least five servings of fruits and veggies daily. Why? They’re loaded with vitamins and minerals, which serve as co-factors for the different systems in our body. The more nutrients you get from natural sources, the better your body will work!

•Exercise. I know it’s cold out there, but keeping your body moving during the winter months will help keep your blood and lymphatic system moving as well. The lymphatic system carries our immune cells in vessels throughout the body. Without exercise, there are few ways to increase circulation. Go out and sled with your kids or take advantage of midday sun and go for a walk.

•Hydrotherapy helps. If you have access to a steam room or sauna, try and do a 15-20 minute session once a week. Afterwards jump in a cold shower. This a great way to get your blood and lymphatic system flowing.

•Wash your hands. Simple soap and water does the trick. No need for antibacterial soaps: our hands also have good bacteria on them that we need to stay healthy.

Oops! You’re Sick. Now What?
•Rest! Your body needs time to recover. Sometimes getting sick is your body’s way of telling you to slow down.

•Drink plenty of fluids. Water (plain or as an herbal tea) is one of the best ways to break down mucous, and it’s free. Try adding a pack of Emergen-C to get a little boost of Vitamin C and other electrolytes.
•For adults, try using certain natural remedies to help alleviate symptoms at the first sign of a cold. Boiron’s Oscillococcinum or Quick Defense by Gaia Herbs are both great. Products like these need to be taken frequently and in high doses to work. For kids, try Gaia Herbs Black Elderberry Syrups. They have a nighttime version to help children relax and sleep more soundly. All of these are available at your local health food store.

•Healing socks (my personal favorite). At night before bed, get a pair of white cotton socks and a pair of wool socks. Wring the cotton socks under cool water and put on feet. Place wool socks over them and go to bed. Don’t walk around the house in wet socks, make sure you go right to bed. While you are sleeping, the cool wet socks will help draw heat and congestion from the upper respiratory system down to your feet, gradually drying the socks. You’ll wake in the morning feeling less congested. Works great for both kids and adults!

– Dr. Keri Marshall MS, ND is a licensed Naturopathic Doctor who specializes in holistic pediatrics and women’s medicine