As cooler weather arrives in Portland, so do the sniffles, coughs, and runny noses. Fall and winter are prime times for colds and flu, especially among children. But with a few simple habits, families can make this season a healthy one.
At South Tabor Family Physicians (STFP), we care for children at every stage of growth—from first check-ups to teenage years—and we want parents to feel confident about keeping their kids healthy through the cold-and-flu season.
Why Colds and Flu Spread More in Fall and Winter
Viruses that cause colds and flu spread more easily when the air is cold and dry, and when kids spend more time indoors in close contact. School classrooms, daycare centers, and even family gatherings can make it easier for germs to move from one child to another. The good news? Most of these illnesses are mild, and there’s plenty you can do to lower the risk.
Five Simple Ways to Help Your Kids Stay Healthy
- Encourage Good Hand Hygiene
Frequent handwashing is one of the most effective ways to stop the spread of germs. Teach children to:- Wash hands with warm water and soap for at least 20 seconds.
– Wash before eating, after coughing, and after playing with others.
– Use sanitizer when soap and water aren’t available. - Keep Immunizations Up to Date
Flu vaccines are the best defense against serious illness. The CDC recommends that everyone 6 months and older get a flu shot each year. Vaccines not only protect your child but also help keep classmates, grandparents, and vulnerable family members safe.At STFP, our health care providers offer flu shots and other childhood immunizations conveniently on-site. - Focus on Sleep
Sleep is when children’s bodies grow and recover. Lack of rest can weaken the immune system, making kids more likely to catch a cold or the flu.- Preschoolers need 10–13 hours of sleep each night.
– School-age children need 9–12 hours.
– Teens need 8–10 hours. - Fuel Up with Good Nutrition
A balanced diet helps children stay strong all season long.- Offer colorful fruits and vegetables for vitamins C and A.
– Choose lean proteins like chicken, fish, eggs, or beans.
– Keep snacks simple—yogurt, nuts, or apple slices instead of processed sweets. - Know When to Keep Kids Home
It’s tough to miss school or activities, but keeping a sick child home protects everyone. Kids should stay home if they have a fever, vomiting, diarrhea, or a persistent cough. If symptoms linger or seem to worsen, it may be time for a check-in. We offer same-day appointments for urgent needs, so families don’t have to wait for answers.
How STFP Supports Family Health
At South Tabor Family Physicians, our providers focus on preventive care year-round. We understand that parents need fast, practical advice and care that fits real family life.
– Pediatric care: from infancy through adolescence.
– Preventive care and immunizations: including annual flu shots.
– On-site lab and X-ray: for quick results and peace of mind.
– Same-day appointments: because kids don’t always get sick on schedule.
We’re conveniently located right off I-205 and accepting new patients. Get to know our providers here.
Call 503-261-7200 to schedule your visit.
Helpful Resources
CDC – How to Protect Your Child from Flu
American Academy of Pediatrics – Keeping Kids Healthy During Cold and Flu Season
Colds and flu may be part of the season, but serious illness doesn’t have to be. By building strong daily habits—washing hands, getting good sleep, eating well, and staying current on vaccines—you can help your child stay healthy and active all year long.
At South Tabor Family Physicians, we’re proud to partner with Portland families to keep kids growing strong.
