As both a pediatrician and a father, I know the impact of small, everyday habits in keeping families healthy year-round. Every day, I see children come through our practice struggling with common illnesses that may be prevented with simple, consistent practices. My wife (also a physician) and I do our best to incorporate healthy habits that boost our immunity year-round. From proper hand-washing techniques to thoughtful nutrition choices, here’s what we do to prevent illness and support overall wellness in our family.
Emphasizing proper handwashing is one of the simplest ways we protect against germs. At home, we teach our kids to wash thoroughly for at least 20 seconds (singing “Happy Birthday” twice) before meals, after using the restroom, playing outside, or handling pets.
We prioritize balanced nutrition to support immunity, focusing on fruits, vegetables, lean proteins, and whole grains. Involving our kids in meal planning and cooking makes healthy eating a family effort. Foods we emphasize for immune health include vitamin C-rich citrus, leafy greens, yogurt for probiotics, vitamin E-rich nuts, and protein sources like lean meats.
Sleep is crucial for immunity, so we follow a consistent bedtime routine, even on weekends. Our kids aim for 10-12 hours of sleep, while us adults try for 7-8. To support restful sleep, we limit screen time, dim lights before bed, and include a warm bath and reading in our routine. This helps the kids relax and strengthens our defenses against illness.
We encourage physical activity and time outdoors to support immunity. Fresh air can reduce indoor germ exposure. Our family enjoys walks, gardening, and games in the park. Staying active not only boosts circulation, helping immune cells work efficiently, but also strengthens our bodies and minds—building healthy habits that can last a lifetime. Plus, it’s a fun way to spend time as a family.
We practice good respiratory hygiene by teaching our kids to cover coughs and sneezes with a tissue or elbow. We keep tissues nearby and regularly clean high-touch surfaces with disinfectant wipes to minimize germs.
We focus on positive routines, quality time, and relaxation to help manage stress levels. Stress can weaken immunity. I’ve seen children come in with illnesses triggered by stress or exhaustion. In our family, we prioritize quality time, when we can to keep it in check. We focus on positive routines, quality time, and relaxation to help manage stress levels. Spending time outdoors, playing board games, and reading together are ways we unwind and create a calm, supportive environment that promotes both mental and physical health.
Hydration is essential for health, helping flush out toxins and support immunity. At home, we keep water bottles handy and encourage water over sugary drinks. Adding fruit slices can make hydration fun for kids. During flu season or illness, staying hydrated with water or herbal teas helps soothe sore throats and speeds recovery.
Routine check-ups and vaccinations are vital, even when kids are healthy. Regular well visits allow us to monitor growth, address concerns early, and keep vaccinations current. For our family, these visits are essential preventive care, giving us peace of mind and ensuring strong, healthy growth. Staying updated on vaccines, including flu shots, is a non-negotiable part of maintaining both personal and community health.
Leading by example is one of the most effective ways to teach children about healthy habits. When children see us washing our hands, eating nutritious meals, getting plenty of rest, and being active, they’re more likely to follow suit. My wife and I try to make these health-focused routines enjoyable for our children, reinforcing that staying healthy is something we do together.
I know firsthand how challenging it can be to keep up with these routines when parenting is already demanding enough. Between work, school, activities, and everything in between, fitting in time to encourage healthy habits is not always easy. But even on the busiest days, we try to keep these small practices top of mind, knowing that every effort we make can add up over time. We don’t always have to be perfect—just consistent. These simple habits not only support our children’s health but also create a foundation of wellness they’ll carry forward. After all, every step we take today helps build a healthier future for our kids.
About the author: Dr. Kishore Gadikota
Dr. Gadikota is a board-certified pediatrician with more than 15 years of experience caring for patients from birth through adolescence. He practices at West Plano Village Pediatrics and is accepting new pediatric patients. To learn more or book an appointment with Dr. Gadikota, click here.
