Staying Healthy During the Holidays: Protecting Your Family from Winter Viruses
The holiday season brings joy, connection, and travel—but also an increased risk of catching and spreading viruses like colds, flu, RSV, and COVID-19. With families gathering indoors and children sharing space and hugs with relatives, it’s the perfect environment for germs to circulate.
Here are evidence-based strategies to help your family stay healthy, plus guidance on what to keep in your medicine cabinet in case illness strikes.
Why prevention matters: What we learned from last flu season
The 2024–2025 flu season was one of the hardest-hitting in recent years. According to the CDC:
There were more than 47 million flu illnesses and over 610,000 hospitalizations nationwide.
An estimated 26,000 Americans died from influenza-related complications.
At least 200 children in the U.S. died from laboratory-confirmed influenza—the highest pediatric death toll ever recorded in a non-pandemic year.
Most hospitalized children (about 70%) had an underlying health condition such as asthma, neurologic disorders, or obesity.
These sobering numbers highlight how serious influenza can be—and why prevention, including vaccination, is so important as we enter the 2025–2026 flu season.
Reducing exposure risk during gatherings and travel
While you can’t avoid every germ, simple habits can go a long way toward keeping your family healthy this winter.
Before travel or gatherings
Get vaccinated. Everyone age 6 months and older should receive an annual flu shot. Also make sure your family is up to date on COVID-19 and other vaccines.
Screen for symptoms. If anyone in your group has fever, cough, sore throat, or fatigue, it’s safest to postpone their visit until they’re well.
Clean and disinfect. Wipe down shared surfaces like doorknobs, light switches, and phones before and after gatherings.
Pack a health kit. Include hand sanitizer, tissues, disinfecting wipes, masks, and basic medications (see list below).
During travel and gatherings
Maximize fresh air. Open windows or run an air purifier indoors when possible.
Wash hands often. Soap and water for 20 seconds is best; hand sanitizer works when you’re on the go.
Avoid sharing cups and utensils. Encourage kids to use their own water bottles and snacks.
Mask in crowded or poorly ventilated spaces such as airports or public transit.
Meet outdoors when weather allows—it’s much safer than enclosed spaces.
After gatherings
Watch for symptoms for about a week after travel or exposure.
Test early if anyone develops fever, cough, sore throat, or fatigue.
Stay home when sick to protect others, especially infants, older relatives, and anyone with chronic conditions.
Recognizing influenza symptoms
Flu can come on suddenly and feel much worse than a cold. Common symptoms include:
Fever and chills
Cough, sore throat, runny or stuffy nose
Headache, fatigue, and body aches
Sometimes nausea, vomiting, or diarrhea (especially in kids)
When to call your doctor
Contact your pediatrician promptly if your child:
Has trouble breathing or rapid breathing
Is not drinking fluids or has fewer wet diapers
Has persistent or very high fever
Is unusually sleepy, irritable, or confused
Seems to get worse after starting to improve
Has any underlying condition that makes flu complications more likely (such as asthma)
Early antiviral treatment (like oseltamivir/Tamiflu) may reduce the severity and duration of illness—especially if started within 48 hours.
What to keep on hand this winter
Having a few essentials ready before illness hits can save a stressful late-night pharmacy run.
Medications
Acetaminophen (Tylenol) and ibuprofen (Motrin or Advil) for fever or discomfort.
Age-appropriate dosing charts and measuring syringes or cups.
Pedialyte or another oral electrolyte solution for hydration—especially if your child has vomiting or diarrhea.
Supplements (optional, supportive)
Zinc may slightly shorten colds when started early; use age-appropriate doses (usually ≤10–20 mg/day).
Elderberry (Sambucus nigra) is popular for cold and flu season. Some studies suggest modest benefit, though evidence remains limited. Choose a reputable commercial preparation and avoid raw extracts, which can be toxic. If you’d like to make your own safely at home, here is an excellent tutorial by master herbalist and family physician Dr. Tieraona Low Dog.
Vitamin D may help support immune function, especially if your child’s levels are low. In colder winter months, studies show that between 60–80% of children have vitamin D levels below the optimal range (under 30 ng/mL), particularly in northern states like Utah where sunlight exposure is limited. You can easily find vitamin D3 available over the counter in gummy or capsule form. Children can take 1,000 units per day while teens and adults can take about 2,000 units per day – but always check with your child’s pediatrician for individualized dosing recommendations.
Other helpful items
Nasal saline spray or drops
Humidifier (cool-mist)
Thermometer
Tissues and hand sanitizer
Rapid flu or COVID-19 test kits if available
Flu vaccination: the best protection we have
The flu vaccine remains the single most effective tool to prevent severe illness, hospitalization, and death. Studies show it reduces the risk of flu-related medical visits by about two-thirds and cuts hospitalizations roughly in half among vaccinated children.
At Healing Arts Pediatrics and Bee Home Pediatrics, we are now offering the 2025–2026 flu vaccine for all patients ages 6 months and older—and we encourage parents to get vaccinated here as well. Protecting yourself helps protect your child, and vice versa.
Vaccination takes about two weeks to reach full effectiveness, so schedule soon to ensure your family is protected before peak flu activity later this winter.
Take-Home Message
Get vaccinated early—it’s your best defense against severe flu.
Layer your prevention—wash hands, improve ventilation, and stay home when sick.
Keep key supplies on hand so you’re prepared if illness strikes.
Monitor symptoms closely and seek care early if your child’s breathing, hydration, or alertness change.
With a few simple steps, your family can enjoy a healthier and more peaceful holiday season—full of connection, not congestion.
