Healthy Habits for a Happy Fall: Tips for Every Family

If germs had a favorite season, it'd be fall and they RSVP early! Each fall, we brace ourselves for the wave of sniffles, coughs, and fevers that seem to follow our kids home. While getting sick is a natural part of life, there are simple, proactive steps we can take to help keep our homes healthier and our routines uninterrupted.

"Practicing healthy hand hygiene is one of the most effective ways to prevent illness," shares Dr. Adam Hansen, DO, a trusted family medicine physician. "Proper handwashing can prevent one in three diarrhea-related illnesses and one in five respiratory infections." Washing hands for at least 20 seconds with soap especially after school, playtime, or public outings can make a big difference. For younger children, singing the alphabet song while washing is a fun and effective way to build good habits.

Vaccination is another proven method to reduce the spread of illness. Most schools require up-to-date immunization records, so it's a good idea to check in with your pediatrician or family doctor to ensure everything is current.

However, we understand that some families may choose not to vaccinate. "Our goal is always to support families in making informed decisions," says Dr. Hansen. "Whether a family chooses vaccines or not, we're here to help them build strong, healthy routines that protect their children and communities."

For families who opt out of vaccines, here are some additional ways to stay healthy:

Boost immunity naturally with a nutrient-rich diet full of fruits, vegetables, whole grains, and lean proteins. In addition to healthy eating, certain vitamins and supplements can give your immune system an extra edge during cold and flu season: vitamin C, D, E, zinc, omega-3, fatty acids, probiotics, elderberry, quercetin, and garlic.

Practice good hygiene with frequent handwashing, covering coughs and sneezes, and regular cleaning of shared surfaces.

Stay home when sick to prevent spreading illness to others.

Create a wellness plan with your healthcare provider that includes regular checkups, sleep routines, and stress management.

"Eating a rainbow of colors is a simple way to ensure your body gets the vitamins and minerals it needs," Dr. Hansen explains. "A balanced diet strengthens the immune system and helps us fight off seasonal illnesses." Think colorful fruits and veggies, whole grains, and healthy fats. These foods not only support immunity but also help children grow and thrive.

Sleep is essential for both children and adults. Depending on age, children need between 8–12 hours of sleep each night. "Sleep is when the body repairs and recharges," says Dr. Hansen. "Lack of sleep can weaken the immune system and affect mood, learning, and overall health." Adults should aim for at least seven hours of sleep nightly to maintain optimal health.

One of the best ways to keep your family healthy is by scheduling annual wellness exams. These visits allow your provider to monitor growth, development, and overall health. They also offer a chance to catch concerns early whether it's allergies, asthma, or vision and hearing issues.

For adults, annual exams are just as important. They include screenings for chronic conditions, cancers, and other health risks. Whether you vaccinate or not, these visits are a cornerstone of preventive care.

Let's work together to keep our families healthy this fall. Schedule a consultation or annual exam with one of our compassionate providers by calling us at 970-774-6187. We're here to support your family's wellness journey, every step of the way.