You don’t have to change everything at once. Pick one new healthy habit and build from there.
January 16, 2026
Contributed by: Rachel Nguyen, DO / Pediatrics
By focusing on a few key routines and simple prevention strategies, you can help your little ones, and yourself, stay well through the winter months.
Healthy New Year: A Parent’s Guide to Keeping the Family Well
The holiday decorations are packed away, the calendar has flipped, and “New Year, New You” messaging is everywhere. But for parents, the start of the year often brings a less exciting reality, peak cold and flu season. Between classroom germs and the return to busy schedules, keeping your family healthy can feel like a full-time job.
The good news? You don’t need a radical overhaul to protect your household. By focusing on a few key routines and simple prevention strategies, you can help your little ones, and yourself, stay well through the winter months. And with over 16 MetroHealth locations offering Children’s Health services, it’s never been easier to find care where is most convenient for you.
Here are some tips from Rachel Nguyen, DO for a healthy start to the new year.
“Flu season can feel stressful for families, but there’s a lot you can do to help protect your child. Simple steps like flu vaccination, regular handwashing, and keeping kids home when they’re sick can really reduce the spread. If your child does come down with the flu, most cases can be managed with supportive care—extra rest, plenty of fluids, and medicine to ease fever or aches so they stay comfortable. With your care and a little time, most children recover well and are soon back to feeling like themselves.”
Master the 20-Second Scrub
We all know handwashing is the single most effective way to prevent the spread of germs. To make it a habit that sticks:
- The “Happy Birthday” Rule: Have your child sing “Happy Birthday” or the “ABC’s” twice through while scrubbing. This ensures they hit that magic 20-second mark.
- Target the Germ Zones: Remind them to scrub between fingers, under fingernails, and the backs of their hands—places where viruses love to hide.
- Strategic Timing: Make handwashing a non-negotiable part of the routine the moment you walk through the front door, before every meal, and after using shared electronics or toys.
Build a Base for Immunity
A strong immune system is your family’s best defense. While no supplement can magically cure a cold, consistent lifestyle habits provide the foundation your body needs to fight back.
- Prioritize Sleep: Growing bodies need rest to repair. Stick to a consistent bedtime, even on weekends, to ensure your children’s immune systems are firing on all cylinders.
- Hydrate Often: Winter air is dry, which can dry out the mucous membranes in the nose and throat, making it easier for viruses to settle in. Keep water bottles handy and encourage sipping throughout the day.
- Eat the Rainbow: Use the new year as a chance to reintroduce color to the plate. Foods rich in Vitamin C (like bell peppers and citrus) and zinc (like beans and seeds) are great for immune health.
Don’t Wait for Symptoms: Schedule Your Well-Checks
The best time to see a doctor isn’t always when someone is sick. Starting the year with a pediatric well-check ensures your family is up to date on essential immunizations, including the flu shot. These visits are also a great time to discuss any concerns about your child’s growth, nutrition, or even mental health as they transition back to the school routine.
Clean the High-Touch Hidden Spots
You likely wipe down the kitchen counters, but germs often linger on the items we touch most frequently. Once a day, do a quick sweep of your home’s high-touch surfaces:
- Doorknobs and light switches
- Remote controls and tablets
- Faucets and toilet handles
- Backpacks and lunchboxes
Know When to Stay Home
It’s tempting to push through a little sniffle to avoid missing school or work, but rest is often the fastest way to recovery. If your child has a fever, a persistent cough, or is acting unusually tired, keeping them home protects their classmates and gives their body the energy it needs to get better faster.
Start Small
You don’t have to change everything at once. Pick one new healthy habit, like a 5-minute family walk after dinner or a new handwashing song and build from there. Here’s to a happy, healthy, and sniffle-free new year!
Need to schedule a check-up? MetroHealth’s Children’s Health Team is here to help your family stay well. To schedule an appointment, call 216-778-2222 or use MyChart to book online.
