Flu, RSV, and cold season are here — and while we can’t prevent every illness, there are simple, evidence-informed ways to support your child’s immune system and help their body recover more efficiently.
Below are some of my favorite gentle, practical tips to support your littles during sickness season, especially when symptoms show up at night.
1. Try a Plant-Based Chest Rub
Non-synthetic, plant-based chest rubs can be very helpful for easing cough and congestion, particularly at bedtime. Look for products with ingredients like eucalyptus, clove, lavender, or thieves.
You can apply the rub to your child’s chest or to the bottoms of their feet. If using on the feet, put socks on afterward. Using a chest rub right before bed has been shown to improve sleep quality and reduce the perceived congestion in children — which can make a big difference for both kids and parents.
2. Use a Warm Bath to Support Relaxation
A warm bath can help relax your child’s nervous system, improve circulation, and loosen mucus. This can be especially helpful when your child is feeling uncomfortable or restless.
You can enhance bath time by adding:
- Epsom salts
- Raw apple cider vinegar
- Clay for gentle mineral support
- A couple of drops of eucalyptus, lavender, or thieves (kid-safe amounts only)
Even a short soak can help calm the body and prepare your child for rest.
3. Consider a Steam Tent for Congestion
If congestion is more significant, a steam tent can be very effective. You can create one using towels or blankets and run a humidifier inside the space.
Sit with your child for about 10–15 minutes, ideally with a chest rub already applied. This helps thin mucus and can make breathing feel easier — especially before bed.
4. Focus on Immune Foundations
When it comes to supplements, one of the most researched nutrients for immune health in children is Vitamin D. Vitamin D plays an important role in immune regulation. Getting outside is helpful, but many children may also benefit from a quality supplement during fall and winter.
Vitamin D can also be paired with elderberry, which is rich in antioxidants. Research supports elderberry’s role in helping reduce the duration and severity of some viral illnesses, particularly when used during high-exposure seasons or at the first sign of symptoms.
5. Don’t Underestimate the Basics
Some of the most powerful healing tools are often the simplest:
- Quality sleep
- Good hydration
- Protein-rich, whole foods
- A calm, regulated nervous system
- Regulated bodies heal better.
Trust Your Instincts
Always trust your instincts as a parent. If your child’s breathing, feeding, or energy levels are concerning, seek medical support.
Save this post for sickness season or share it with another parent who could use these tips.
Dr. Madeline Klesk
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