Winter wellness checklist: 10 proven tips to keep your family healthy this season

As temperatures fall, colds, flu and viruses tend to emerge everywhere - from school halls and offices to taxis and even our living rooms.

And nothing disrupts family life quite like endless sniffles, sick days, and sleepless nights.

But here’s the good news: with a few mindful habits, winter can become less about coughs and more about comfort, connection and even joy.

Here’s your easy-to-follow winter wellness checklist, inspired by expert advice and real-life tips that work for South African families.

1. Get your flu shot - it really matters: Flu isn’t just a stronger version of the common cold. According to the World Health Organisation (WHO), seasonal influenza can lead to severe complications, especially for children, the elderly, and anyone with chronic conditions.

Annual flu vaccines can lower your chances of getting the flu, and if you do get sick, it’s often milder. Make it a family routine – it protects not just you, but those around you.

2. Wash hands like it matters - because it does: Our hands pick up germs from everywhere - shopping trolleys, school bags, door handles.

The National Institute for Communicable Diseases (NICD) reminds us that frequent handwashing with soap and water is one of the simplest yet most effective ways to stop viruses from spreading.

When soap isn’t around, keep a hand sanitiser in your bag or car. And yes, remind the kids (again) not to touch their eyes, nose or mouth.

3. Power up your immune system from the inside: Colourful plates aren’t just pretty - they help keep your immune system strong. Nutrition experts suggest a mix of fruits, veggies and lean proteins every day.

Vitamin D, found in eggs, fatty fish and fortified cereals, is especially important in winter when there’s less sunshine.

And keep those water bottles close, even mild dehydration can make you feel tired. If you’re unsure about supplements, check in with a healthcare provider.

4. Keep moving - even if it’s chilly: It’s tempting to stay curled up under a blanket, but getting outside (even for 20 minutes) can lift your mood and boost your immune system.

Studies from Harvard Medical School show that regular exercise helps white blood cells circulate more efficiently, making them better at fighting off illness.

Walk around your local park, kick a ball with the kids, or just stretch on the patio. If getting outside isn’t possible, crack open a window for some fresh air.

5. Prioritise mental health and togetherness: Winter’s darker days can bring on the blues, also known as Seasonal Affective Disorder (SAD). Psychologists suggest small steps like morning light exposure, connecting with friends, and planning family movie nights or board games to keep spirits high.

The South African Depression and Anxiety Group (SADAG) also offers support lines if the mood dips more than expected.

6. Cover sneezes (and make it fun): Kids are more likely to remember health habits when they’re fun. Teach them to sneeze or cough into a tissue or their elbow, and don’t shy away from making it silly with an exaggerated “achoo!”

This helps stop germs from spreading and keeps school days healthier.

7. Clean high-touch spots regularly: Germs love door handles, TV remotes, and light switches. A quick daily wipe-down with disinfectant can make a surprising difference. Get the kids involved, turn it into a five-minute evening routine with music to keep it fun.

8. Eat smarter, not stricter: Forget “clean your plate” battles. Dietitians say letting kids decide when they’re full teaches healthy habits that last.

Use healthier oils like olive or canola when cooking, bake instead of frying, and swap sugary snacks for fruit, nuts or yoghurt. For parents, reading nutrition labels can help pick foods with less salt and sugar.

9. Sleep: your secret winter weapon: Adequate sleep is essential for a healthy immune system. The National Sleep Foundation recommends seven to nine hours for adults and even more for kids and teens.

Try to keep bedrooms cool, dark and quiet, and build a relaxing routine; think reading instead of late-night scrolling.

10. Find the little joys: Winter doesn’t have to be all about medicine and tissues. Embrace what makes the season cosy: warm soup, soft blankets, shared stories and slower evenings together.

As family psychologist Dr Sheryl Ziegler says, “Small moments of connection often matter more than big plans.”