Winter brings colder temperatures, shorter days, and unique health challenges, particularly for medically complex children. Proper nutrition, hydration, and overall well-being during the colder months are essential to support growth, immunity, and energy levels. This guide offers practical and simple winter wellness tips for families to navigate the colder months with confidence, care, and connection.

Boosting Vitamin D Intake

Vitamin D is critical for bone health, immunity, and overall well-being, yet the reduced sunlight in winter can result in deficiencies. Medically complex children with limited sun exposure may be particularly vulnerable to sickness.

Tips to Ensure Adequate Vitamin D:

Dietary Sources: Incorporate Vitamin D-rich foods like fortified milk, cereals, orange juice, fatty fish (like salmon or tuna), and egg yolks into your child’s diet. If relying on formula, determine if it contains sufficient Vitamin D. If needed, consult a dietitian to explore safe supplementation.
Outdoor Time: Encourage short outdoor activities, even on cloudy days, for natural sunlight exposure. While less effective during winter, it can still support mood and health.
Light Therapy: Light therapy boxes can help combat mood-related effects of reduced sunlight, though they don’t replace the need for Vitamin D-rich nutrition.

Eating Seasonal Produce for Immune Support

Winter often coincides with cold and flu season, making immune-boosting nutrition more important than ever. Seasonal fruits and vegetables are rich in vitamins, antioxidants, and fiber to keep your medically complex child healthy.

Seasonal Produce to Add to Winter Meals:

Clementines: Packed with Vitamin C to strengthen the immune system, these small, easy-to-peel citrus fruits make the perfect on-the-go snack.
Butternut Squash: Naturally sweet and full of Vitamin A and dietary fiber, which supports blood sugar stability and overall digestion.
Sweet Potatoes: Like butternut squash, they are rich in Vitamin A and fiber while offering a comforting winter flavor.
Cauliflower: A versatile veggie high in Vitamins C and K, which support immunity and bone health.
Carrots: Often a favorite among kids, carrots are nutrient-dense, containing Vitamin A, Vitamin K, Vitamin C, potassium, fiber, iron, and calcium.

“For tips on how to incorporate these seasonal ingredients into complete meals, check out our blog: 'How to Build Healthy Meals for Children.”

Staying Hydrated in Winter

Hydration is as vital in winter as in summer, yet colder weather can suppress feelings of thirst. Dehydration can lead to fatigue, poor circulation, and digestive issues, making it crucial to monitor fluid intake.

Hydration Tips for Winter Wellness:

Don’t wait for thirst; encourage consistent fluid intake throughout the day.
Offer warm beverages like low-sugar apple cider, low-sodium broths, herbal teas, or warm water with lemon and honey.
For tube-fed children, adjust water flushes or formula consistency as needed.
Monitor hydration signs, such as urine color (pale yellow is ideal) and skin elasticity.
Teach older children to recognize thirst signals and keep water bottles nearby.
Encourage drinking water during and after physical activities, even when it’s cold.

Encouraging Physical Activity Despite the Cold

Regular physical activity supports physical health, mental well-being, and energy levels. However, winter weather can make it harder to stay active, especially for children with mobility challenges. The American Heart Association recommends 60 minutes of physical activity daily, but it can be broken into smaller, manageable sessions throughout the day.

Ideas for Winter Movement:

Outdoor Play: Dress warmly and spend 15-20 minutes outside in the fresh air. Activities like building a snowman, playing in the snow, playing on the playground, or taking scenic winter walks can be fun and great for mental health.
Indoor Fun: Create an indoor obstacle course, have a dance party, or play games that involve movement.
Adaptive Activities: Gentle stretches, therapy bands, and adaptive yoga can support children with mobility concerns.
Sensory Play: Use textured objects, therapy balls, or indoor scavenger hunts to keep children active.
Virtual Programs: Explore virtual exercise classes tailored for children with special needs that can be done inside and outside.
Prioritizing Quality Sleep

The longer nights of winter provide an opportunity to focus on healthy, consistent sleep routines. Quality sleep is essential for physical growth, immune function, and emotional health, particularly during cold and flu season.

Tips for Better Sleep:

Establish a calming bedtime routine with warm baths, soothing music, and dim lighting.
Keep the bedroom cool, quiet, and dark. Ensure medical equipment like feeding pumps or oxygen machines operate quietly to prevent sleep disruptions.
Weighted blankets or cozy pajamas can provide extra comfort and warmth.
Turn off screens at least 2 hours before bedtime. Replace screen time with reading bedtime stories or engaging in calming playtime.

Meeting Caloric Needs in Colder Weather

Colder temperatures can increase the body’s energy demands as it works to stay warm. Ensuring your child meets their unique caloric needs is essential for maintaining energy and overall health.

Tips for Meeting Caloric Needs:

Oral Eaters: Offer fortified snacks, hearty soups, or nutrient-dense meals to boost energy.
Tube-Fed Children: Work with a dietitian to adjust caloric density or explore additions to formulas, such as oils or powdered supplements, if appropriate.
Frequent Meals: Smaller, more frequent meals or snacks can help ensure consistent calorie intake.

Supporting Mental Well-Being and Social Interaction

The shorter days and cold weather can limit opportunities for social interaction, which may impact a child’s emotional health. Creating intentional opportunities for connection and engagement is key.

Ways to Boost Social and Emotional Health:

Organize playdates or virtual meetups with friends.
Host family game nights or movie marathons for bonding and fun.
Explore winter activities like crafting, baking, or scavenger hunts to keep spirits high.
Spend time outdoors when possible—fresh air and sunlight can significantly boost mood.
While winter poses unique challenges, it also provides opportunities to prioritize health, nutrition, and connection for medically complex children. By focusing on Vitamin D intake, immune-boosting nutrition, hydration, physical activity, sleep, and emotional well-being, families can ensure their children thrive during the colder months.

Work closely with your healthcare team to tailor these strategies to your child’s individual needs, and embrace winter as a season of comfort, growth, and well-being.

Winter Wellness for Medically Complex Children