The holiday calendar fills up just as the days get shorter. School celebrations, family dinners and late nights can crowd out regular meals, outdoor play and sleep. A thoughtful cold and flu season routine starts by making room for those everyday needs.
As a parent, I want our family to enjoy the season and care well for the bodies God has entrusted to us. At Salt & Light Wellness, that means paying attention to the whole person and building habits we can actually keep. These eight ideas offer a practical place to begin.
1 Leave room for nourishing food
Enjoy the holiday cookie, then make sure the next meal still has something nourishing on the plate. Protein, vegetables, fruit and whole grains provide nutrients the immune system needs. Keep satisfying snacks within reach, and choose an occasion for treats instead of leaving sweets out for all day grazing. [1]
2 Keep play on the calendar
A chilly afternoon calls for a backup plan. Jiu jitsu, gymnastics, dance or active games at home can keep children moving when outdoor plans change. Children ages 6 to 17 need at least 60 minutes of moderate to vigorous activity daily; preschoolers ages 3 to 5 need active play throughout the day. [2]
Indoor movement at Mission Jiu Jitsu.
3 Make time for salt therapy
Halotherapy disperses fine, dry salt particles into the air. A 15 minute Salt & Light salt room visit offers a quiet break in a busy week. Research into respiratory uses is limited, and cold or flu prevention has not been established. Families dealing with asthma should discuss inhaled salt with their clinician before booking. [3, 4]
The Salt & Light Halotherapy experience.
4 Protect bedtime
Sleep deserves a place on the family calendar. In one study of 164 adults exposed to a cold virus, sleeping five to six hours was associated with roughly four times the odds of developing a cold compared with sleeping more than seven. Most adults need seven to nine hours; children ages 6 to 12 need nine to 12, and teens need eight to 10. Work backward from the morning alarm and give everyone time to settle. [5, 6]
5 Remember sunshine and vitamin D
Take a family walk while there is still daylight. Vitamin D supports normal immune function, and UVB light allows the skin to produce it, although production varies with the season and the individual. Salmon, egg yolks and fortified milk contribute vitamin D too. Use sun protection, and ask your clinician whether food or an age appropriate supplement is the best way to meet your family's needs. [7]
6 Keep water and warm soups in the rotation
Put water bottles where everyone can find them. Drinking enough water helps keep airway mucus thinner and easier to clear. A pot of soup with vegetables and a protein source adds fluid and makes a nourishing meal easy to serve. Let children's portions cool to a comfortable temperature. [8, 9]
7 Pay attention to shared air
Respiratory virus particles accumulate more easily in crowded indoor spaces with poor airflow. Open windows when weather and outdoor air quality allow, and consider a HEPA air cleaner sized for the room. When conditions are pleasant, taking a gathering outside is another way to improve the air everyone shares. [10]
8 Bring more variety to the table
Try plain yogurt with live cultures, kefir or a little sauerkraut alongside familiar foods. In a small adult study, a diet rich in fermented foods increased gut microbial diversity and reduced several inflammatory markers. The study did not measure cold prevention. Include fiber rich foods such as beans, oats, vegetables and fruit as part of a varied diet. [11]
A sauna bonus for time to unwind
For adults who enjoy heat, infrared sauna offers time to sit quietly and relax. Research showing that infrared heat raises core temperature does not establish that it prevents or treats infections. Keep sessions comfortable, hydrate and skip the sauna when feverish or acutely ill. Ask a pediatrician before considering sauna use for a child. [12]
Time to unwind in an infrared sauna at Salt & Light Wellness.
Choose one change your household can make this week. Set an earlier bedtime, plan tomorrow's active play or put a pot of soup on the stove. Keep the everyday protections in place too, including handwashing, staying home when sick and discussing recommended immunizations with your clinician. [13]
Brian De Mint is CEO of Salt & Light Wellness. Explore the Temecula Promenade and Wine Country studios at saltlightwellness.com.
Sources
1. CDC. Support Your Immune Health
2. CDC. Child Activity An Overview
3. Barber et al 2022. Halotherapy for Chronic Respiratory Disorders
4. Asthma and Allergy Foundation of America. Is Salt Therapy Safe and Effective for Asthma
5. Prather et al 2015. Behaviorally Assessed Sleep and Susceptibility to the Common Cold
6. NIH National Heart Lung and Blood Institute. How Much Sleep Is Enough
7. NIH Office of Dietary Supplements. Vitamin D Fact Sheet for Consumers
8. American Lung Association. Mucus
9. NHS. Common cold
10. CDC. Taking Steps for Cleaner Air for Respiratory Virus Prevention
11. Wastyk et al 2021. Gut microbiota targeted diets modulate human immune status
12. Jenkins et al 2026. Far infrared sauna exposure at 65 degrees Celsius elevates core temperature
13. CDC. Preventing Respiratory Illnesses
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