As winter sets in, keeping the whole family healthy can feel like a full-time job. Between shorter days, colder temperatures, and the seemingly constant cycle of colds, it’s important to stay proactive with winter wellness. In fact, it is common for children to have up to 12 viral infections a year in the first few years of life, and it can seem like they are sick all the time.
While it may be impossible to completely shield your family from winter illnesses, there are plenty of ways to boost their defenses and maintain overall wellness. Below, we cover tips to help you and your family stay healthy and happy all season long—with product recommendations for each category.
Wellness
Boost immunity with nutrition
A nutritious diet helps fortify your family's immune systems. The UK government recommends that all children aged between 6 months and 5 years should be given a daily supplement containing vitamins A, C and D. Foods like leafy greens, berries, nuts, and fatty fish are rich in vitamins and healthy fats, supporting immunity and energy.
Edward Mather, registered nutritionist at Fuel Hub recommends that pregnant women incorporate citrus fruits like oranges and tangerines, which are high in vitamin C to help stimulate white blood cell production. Additionally, berries like blueberries and blackberries are high in antioxidants, which help protect the body from oxidative stress. Other beneficial foods include yogurt (for gut health), sweet potatoes (high in beta carotene), and nuts and seeds (healthy fats).
For mums and dads, try Nutribust Triple Immunity Gummies. These gummies offer a carefully formulated blend of Vitamin C (100mg), Vitamin D3 (20μg), and Zinc (7.5mg) plus Elderberry Extract (800mg). These nutrients individually support vital immune processes, with vitamins C and Zinc providing antioxidant protection against oxidative stress.
Prioritise sleep
Winter’s shorter days naturally encourage more rest—a great opportunity for the family to catch up on sleep. "Over-exhaustion can lower your immune system," says private health visitor Julia Headland. "Adequate rest and sleep are essential for maintaining a healthy immune system." Try creating a consistent bedtime routine to help everyone enjoy restful nights.
Edward adds ,“Sleep plays a massive role in a baby's immune system. Getting adequate sleep each night will support cognitive health, growth and development, and strengthen the immune system. Babies should aim for at least 12 hours per day. Pair this with a well-balanced diet that includes a range of fruits and vegetables, alongside healthy fats and enough protein will excel a baby’s immune health.”
www.next.co.uk
Babies rely on us to stay cosy because they don’t regulate their body temperature as well as older kids and adults. So making sure babies are warm should be a top priority. This 3.5 TOG baby sleeping bag featuring Peter Rabbit is designed to keep babies warm without the need for blankets, making it a good choice for colder months. The thick, padded design provides extra warmth, and the detachable sleeves offer versatility as temperatures vary, adapting the sleeping bag to milder conditions.
Review: "Really warm and super comfy. Removable sleeves so baby doesn’t get too hot. Perfect fit."
Stay on top of immunisations
Keeping your toddler's vaccinations up-to-date, including the flu vaccine, is crucial for combating seasonal illnesses. "If you have a compromised immune system or a long-term health condition such as asthma, consider talking to your GP about the possibility of having a flu jab," advises Julia. The flu vaccination is now available as a nasal spray for toddlers in some areas.
Stock up on medicines
Keep your medicine cabinet filled up with paracetamol, ibuprofen, cold remedies and decongestants, so if someone does fall ill then you can quickly start treating them. Just remember to always keep medicines locked away or out of reach from your kids.
If you’re breastfeeding a baby under three months, stick with breastmilk, as Dr Carrie Ruxton advises “Breastmilk contains all the nutrients and immune-boosting goodness your baby needs.” For babies older than three months, consider a daily multivitamin like Vitabiotics WellKid Baby Syrup or Haliborange Kids Omega-3 Syrup.
Once your baby is weaned, focus on foods rich in zinc, found in red meat and oily fish. Zinc is known to strengthen your immune system.
Keep a handle on hygiene
Probably the best way to help your toddler fight off germs is by teaching him the importance of hygiene. Edward advises, "Wash your hands frequently before handling your baby, especially after coming from outside. Clean surfaces, toys and pacifiers regularly."
Toddlers often pick toys up and put them straight into their mouths and in a toddler group situation where toys are readily shared, this may spread germs.
Buy a fun, child-friendly soap for your child to use before and after eating, and after going to the loo. Try and get him into a routine of washing his hands – make it part of his morning and evening routine. And when you’re out and about, carry an antibacterial hand wash or wipes with you.
Activities
Get outside
Don’t let chilly weather keep you indoors. Even a short daily walk provides fresh air, sunlight, and a mood boost, especially for new mums and babies. Time outdoors benefits mental health; research from the Mental Health Foundation shows that connecting with nature can lower depression and anxiety levels while boosting joy, calmness, and creativity.
“Lack of sunlight and short days can lead to a drop in mood,” Julia explains. Bundle up the family and enjoy winter activities like sledding or a brisk walk.
www.seraphine.com
For new mums, we recommend the Cozette Houndstooth Belted Puffer Maternity Coat. This versatile 3-in-1 winter coat is designed for pregnancy, baby-carrying, and beyond, featuring a zip-off kangaroo panel and a cosy faux-fur lining.
www.asos.com
The Women’s Longhorn Ridge™ Puffer Jacket is a perfect pick for mums with toddlers, designed to keep you cosy during family adventures, even in chilly and damp weather. It is made with 100% recycled insulation and advanced thermal-reflective lining for maximum warmth, this jacket also features a water- and stain-resistant finish to protect against splashes and drizzle. Keeping you warm chasing your toddler all day long.
www.columbiasportswear.co.uk
For dads, the Men's Landroamer™ Hooded Puffer Jacket provides cosy insulation for long-lasting warmth on chilly days.
Stay active indoors
Physical activity boosts immunity and mood, so if it’s too cold to exercise outdoors, try online exercise classes or indoor activities that get the family moving. Family-friendly yoga, dance parties, or simple stretching can help everyone stay active indoors.
Food and hydration
Stay hydrated
Hydration is crucial, especially with indoor heating, which can dry out skin and mucous membranes. Studies show that up to 75% of UK adults don’t meet daily hydration needs, which can lower energy and impact well-being. "Drink fruit teas and water as a substitute for copious amounts of tea and coffee," Julia suggests.
Simran Kanwar, Founder of Nutriburst adds, “Staying hydrated should be both effective and enjoyable. By infusing our hydration powders with a wide variety of essential nutrients and natural flavours, we're not just quenching thirst; we're nurturing every aspect of your health journey.”
Nutriburst Hydration Powder – Packed with vitamins and electrolytes, this easy-to-mix powder keeps everyone hydrated and energised. Just mix one sachet with water for a refreshing boost.
Eat immune-boosting foods
Warm foods like soups, stews, and teas provide comfort and nutrients during winter. Ed recommends going for "a rainbow of colors" in fruits and vegetables for a good mix of vitamins and antioxidants.
“Kids should have a balanced diet that includes all essential food groups for brain development," Ed explains. A colourful plate—think carrots, sweet potatoes, and avocados—indicates a variety of nutrients that support immunity. Carrots and sweet potatoes are packed with beta-carotene, while avocados offer healthy fats and antioxidants.
www.scandiborn.co.uk
If you are weaning on the go and want to keep your food warm and fresh during those chilly winter walks, get this Trixie Insulated Food Jar 350ml - Mr. Dino. With this handy travel companion, babies can enjoy a good meal on the go.Keep meals perfectly warm or cold with this cleverly insulated, double-walled stainless steel food jar. It’s easy to open, lightweight to carry, leakproof and durable.It's stainless steel, so it's totally food-safe, giving you perfect peace of mind. You can easily pair it with the Trixie Thermal Lunch Bag - Mr. Dino to have bread fresh on the go.
Top up your vitamin D this winter
"Vitamin D and calcium are essential for babies growth and development," says Ed. During winter, with less sunlight, Vitamin D deficiency risk rises, impacting calcium absorption needed for bone health. Foods rich in these nutrients include dairy and calcium-fortified foods.
Winter skincare and warm outfits
Invest in winter skincare for the family
Cold weather can dry and irritate skin. Regular moisturising and using a humidifier can counteract dry indoor air. Lip balms and gentle moisturisers protect sensitive skin, especially on toddlers’ cheeks and hands.
www.boots.com
We love the Mustela Nourishing Cream with Cold Cream. This cream is specially made to protect and hydrate your little one’s delicate skin during the chilly months. Packed with natural goodies like beeswax, which creates a barrier against the elements, and shea butter, known for its deep moisturising properties, it keeps your baby’s skin feeling soft and smooth. Plus, it’s dermatologically tested and gentle enough for everyday use, making it a perfect go-to for keeping those rosy cheeks and tiny hands happy and healthy all winter long!
www.boots.com
Keep Weleda Baby All Purpose Balm in your nappy bag as it comes in handy for chapped lips or cracked skin when out and about. Use it to calm minor rashes or redness, chafing or dryness – from dribble rash to sore noses.
Don’t forget SPF
Don’t forget SPF. Winter may seem like a time to set aside sun protection, but it's just as vital for you and your little ones as it is in summer. Did you know that up to 80% of harmful UV rays can reflect off snow? This means your little one can still be at risk for sunburn even on cloudy days.
Finding a gentle sunscreen that offers solid protection can feel like a challenge, but Green People Organic Children Sun Cream provides SPF50 protection while being kind to sensitive skin. It’s free from harsh chemicals, with a delicate lavender scent, and doesn’t leave that greasy, sticky feeling behind—perfect for active little explorers.
For parents, we love this mineral sunscreen face stick from Attitude to keep you protected from those harsh winter rays and lets you enjoy outdoor activities worry free. It's handy you can slip it even your tiniest bag so you've got no excuse for skipping SPF!
Dress in layers
Dressing in layers is an effective way to maintain warmth without overheating. "Instead of wearing just one thick jumper, try layering for insulation," Julia advises. For toddlers, comfortable layers allow easy temperature adjustment.
www.scandiborn.co.uk
We love this Wheat Baby Benni Thermo Jacket - Ink because not only is it comfy and practical pile-lined jacket, it’s also soft and lightweight material makes this jacket comfortable to move and play in. It can be used as an extra cosy layer underneath a raincoat or winter coat or wear on its own as a transitional jacket. This jacket is water repellent making it suitable for damp autumn and winter weather.
www.kathmandu.co.uk
For dads who are always on the go or just want to keep toasty while at home. We love this Kathmandu Men's Co-Z High Pile Jacket which offers cosy warmth for the colder months. Perfect for campfire hangs, early morning coffee runs, or simply snuggling up at home. Good for layering on top of a thicker winter coat.
Keep the heating moderate
As tempting as it may be, avoid turning the heat too high indoors, as it can dry out skin and impact comfort. "Try and keep the house temperature between 16 and 21°C," says Julia, and use draft excluders to retain warmth. For extra warmth at home, cosy dressing robes can make a difference.
www.daewooelectricals.com
Stay extra cosy this winter with the Daewoo Grey Oversized Heated Hoodie! Perfect for lazy couch days, chilly home office sessions, or even stepping outside for a bit, this hoodie gives you warmth at the touch of a button. It's made from super-soft fleece and it heats up in just five minutes—just plug into a USB power bank (not included) and set your perfect temp! Just the perfect winter essential!
chelseapeers.com
If you're looking for the cosiest way to keep warm and layer up this winter, the Chelsea Peers Fleece Stripe Dressing Gown in Green is a must-have! It’s super soft, comfy, and perfect for those chilly mornings or evenings at home. The classic striped design adds a touch of style, and with a tie belt and pockets, it’s as practical as it is snug. A perfect pick for relaxing with a warm drink or a good book!
www.my1styears.com
Make your little one’s winter mornings extra special with the My 1st Years Personalised Reindeer Robe. With a cute reindeer hood and your child's name stitched on it, this robe is as adorable as it is cosy. Made from soft, warm fleece, it's perfect for keeping your little one snug after a bath or on a chilly day. A fun and festive way to get them into the holiday spirit!
About the experts
Julia Headland is a private health visitor with over 13 years of experience as a Registered Nurse (RGN) and recently as a Registered Health Visitor (RHV). She holds a BSc (Hons) in Community Nursing Specialist Practice and is also a Registered Nurse Prescriber. Julia is passionate about providing practical, non-judgmental support and advice to new parents. In addition to her independent practice, she works part-time for the NHS and is a proud mom herself.
Edward Mather is a registered nutritionist at Fuel Hub. He is equally committed to empowering the public with crucial general knowledge on their health, including women, new mums, and their babies. He understands the unique nutritional needs during these life stages and provides personalised guidance to support them.
Dr Carrie Ruxton is a dietitian, academic and health writer who loves to make nutrition science accessible and fun for everyone. She’s passionate about getting more people to eat a healthy, balanced diet as part of their daily busy lives.
About the author
Anne Lora Scagliusi is a Senior Digital Writer at Mother & Baby. She is a Scotland-based journalist with over a decade of international writing experience, specialising in women’s health, maternal mental health, and wellness. Her work has been featured in Vanity Fair, Marie Claire, and Glamour and has appeared on several Vogue global editions. She is mum to a one-year-old bambino and lives between Italy and the UK.