Sydney is officially getting our first taste of winter! And, of course, the colder weather brings with it an increased risk of illness.
As the weather cools down, we tend to spend more time indoors, routines shift, and—unfortunately—colds and flu start making their way through homes, schools, and childcare settings.
While it’s impossible to avoid every illness, there’s a lot you can do to support your child’s immune system and reduce the spread of germs at home. The key is focusing on small, consistent habits that build resilience over time.
Here’s how to prepare your family for the winter flu season (from OTs that follow the exact same advice).
1. Support Immunity Through Nutrition
Food plays a powerful role in helping your child’s body fight off illness. Rather than aiming for perfection, focus on variety and consistency.
Key nutrients to prioritise:
- Vitamin C – found in oranges, strawberries, kiwi fruit, capsicum
- Zinc – found in meat, eggs, legumes, seeds
- Iron – important for energy and immune function (found in red meat, spinach, fortified cereals)
- Probiotics – support gut health (yoghurt, kefir, fermented foods)
- Antimicrobials — like garlic, ginger and chilli
- These stimulate your immune fighting cells to block any viruses or bacteria, which are trying to invade healthy cells.
Wherever possible, increase these foods in your families diet throughout winter.
Practical tips for parents:
- Offer a rainbow of foods across the week rather than each day
- Try to include as many colours on the plate as possible. Turning it into a fun rainbow (or a picture) can also assist with trying new foods.
- Include protein + healthy fats at meals to support sustained energy
- Keep snacks simple: fruit + yoghurt, cheese + crackers, smoothies
- Think filling but healthy!
- If your child is a selective eater, focus on small exposures over time rather than pressure
2. Create Simple, Effective Cleaning Habits
Winter germs spread quickly—especially through shared surfaces and little hands.
Focus on high-impact areas:
- Door handles
- Light switches
- Tablets, phones, and remote controls
- Toys (especially shared or mouthed toys)
Helpful routines:
One of the most important things is the transition between school/community and home.
- Encourage handwashing when children get home, before eating, and after coughing/sneezing
- Cold water can be a deterrent — hand sanitiser is a good alternative.
- A quick daily wipe-down of high-touch surfaces
- Teach kids to cough into their elbow (not hands)
You don’t need to deep clean constantly—consistency matters more than intensity.
3. Prioritise Sleep and Rest
Sleep is one of the most underrated tools for immune health.
When children are tired, their bodies are less able to fight off illness and regulate emotions.
Support better sleep by:
- Keeping a consistent bedtime routine
- Limiting screens at least 1 hour before bed
- Creating a calm, predictable wind-down (bath, book, quiet play)
- It may be beneficial to create a visual schedule for bedtimes to support routine and predictability
If your child becomes unwell, don’t be afraid to slow things down—rest is productive.
4. Support Regulation and Reduce Stress
You might not immediately link stress with illness, but a dysregulated or overwhelmed body can impact immune health and overall function.
During winter, routines can feel disrupted — less outdoor time, more indoor energy, and sometimes more emotional ups and downs. A regulated body is better equipped to stay well.
Try incorporating:
- Heavy work activities (pushing, pulling, climbing, carrying)
- Daily outdoor time, even if it’s just a short walk (walking in the rain can be really fun with the right clothing and shoes)
- Calm-down strategies like deep pressure, quiet corners, or breathing exercises
If you’re looking for ideas for heavy work or you’re not sure what calm-down strategies suit your child’s sensory and regulation needs, you may want to sign up to MY OT Toolkit. Our latest resource releases including everything you need to know about proprioception and heavy work, templates for a calm down toolbox and instructions on building a calm corner (which can be very useful during periods of disruption and dysregulation).
5. Don’t Forget Hydration
It’s easy to drink less water in winter, but hydration is essential for overall health (not just immunity).
Offer:
- Water regularly throughout the day
- Warm options like soups or herbal teas
- Hydrating foods like fruit
6. Have a “Sick Day Plan” Ready
When illness hits, it helps to be prepared rather than scrambling. If you’re child struggling with plans changing or disrupted routines, this is especially important.
You may want to cnsider:
- A small sick-day kit (thermometer, tissues, fluids, comfort items)
- You may need to introduce these to your child before they get sick
- Easy, low-effort meals in the freezer
- A plan for rest and reduced expectations
For children, being unwell can feel unsettling — familiar comforts and predictability go a long way.
And just remember…
You don’t need to do everything perfectly to support your child’s immune health through winter.
Focus on what’s realistic for your family:
- A few nutrient-rich foods
- Simple hygiene habits
- Plenty of rest and connection
These small, everyday actions add up—and help your child build resilience not just for this winter, but beyond.
