A family guide to a flu-proof fall
Fall into healthy habits and help protect yourself and your family this season.
Flu season is sneaky, and it loves the places you can’t avoid. Classrooms, grocery stores, and offices are perfect places for viruses to spread, especially in fall when we’re spending more time indoors.
But you don’t have to let it crash your fall fun. This is the season for cozy moments with loved ones, settling into the school year, and enjoying the vibrant Canadian colours we’re famous for. Whether you’re running meetings, chasing kids, or enjoying a crisp outdoor run, here’s how to give your family’s immune system a head start this season.
The Copycat Cleaner
Here’s a fun (and a little gross) fact: your computer keyboard can be dirtier than the average toilet seat!
Studies show keyboards often have more bacteria than bathroom door handles. And it’s not just your desk, flu germs love hopping onto kids’ toys too. On hard surfaces like plastic toys, the virus can survive 24–48 hours, and even soft items like blankets or stuffed animals can hold germs for a few hours. When little hands touch these surfaces and then their mouth, nose, or eyes, germs can spread fast.
Hand hygiene is your best defence. Washing your hands with soap and water for 20 seconds works, but research from the Canadian Pediatric Society shows alcohol-based gels (60–90% alcohol) can be effective especially when soap and water are not readily available. Rub for 20 seconds until dry, and you’re good to go. Kids copy adults, so make it a habit, after touching doorknobs, phones, blankets, toys, and also before you eat, wash your hands or reach for hand sanitizer.
Turn Fall Flavours into Flu Fighters
Thanksgiving foods aren’t just tasty, they can boost immunity too. Vitamin C-rich foods like squash, berries, red peppers, potatoes, and leafy greens help white blood cells fight infection. Apple picking is another fall favourite, make sure to bring plenty home!
Apples are packed with fibre, which keeps your gut healthy. Since 70 per cent of your immune system lives in the gut, fibre helps your body fight off bugs naturally.
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Cranberries aren’t just for the holiday table, they’re full of antioxidants, can reduce stress, and give your immune system a boost. Less stress and more immunity? That’s a recipe for a healthy, happy fall.
Boost Your Mood, Boost Your Immunity
Staying active in the fall, including low impact activities, is great for your health. Stress lowers white blood cell production, so getting some sun and fresh air, even 20 minutes, can reduce cortisol and improve overall well-being. Take a family walk and turn it into a scavenger hunt for colourful leaves, pinecones, or acorns.
Fresh air indoors matters too. Open windows, improve ventilation, or use air filters to reduce germs in the air and lower the chance of spreading respiratory viruses. With a mix of outdoor fun and clean air, your family can enjoy a healthy, happy fall.
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Preparing for fall is really about preparing for fun. You don’t want the flu sneaking in to ruin weekend plans. With a few simple precautions, your family can focus on pumpkin patches, crisp walks, and cozy moments you can cherish. So start small: take a brisk walk, pack some apples for a snack, or make handwashing a fun habit with the kids. Little steps add up to a healthier, happier fall.