Winter in the Pacific Northwest brings short days and cozy vibes … and sniffles and germs from staying inside.

Luckily, there are natural ways to support your family’s health so everyone can thrive.

1. Food as medicine. Focus on nutrient-dense meals — think colorful fruits, leafy greens and omega-3 rich fish. Vitamin C, zinc and vitamin D are especially important this time of year.

2. Prioritize sleep. Everyone needs consistent, quality sleep to stay healthy. CDC data shows kids in grade school should aim for 9 to 12 hours a night, while adults can get by with 7 to 9 hours.

3. Don’t forget daily movement. Whether it’s a family hike, dance party or puddle-jumping session, staying active boosts circulation and supports health. The American Academy of Pediatrics recommends 60 minutes of daily exercise for kids. And make sure to dress your kiddos appropriately for outdoor activities. Older babies and young children should wear one more layer of clothing than adults would in the same conditions.

4. Wash hands and keep vaccinations up to date. Flu and Covid-19 shots are scientifically proven to boost immunity and provide an extra layer of protection.

With a little planning, your family can stay energized and healthy all winter long. You’ve got this, PNW parents!