Now that the kids are back in school and we’re starting to feel the first crisp mornings of autumn, many of you are also noticing the runny noses and coughs that tend to arrive with this season. With busy schedules, it’s important to keep both kids and ourselves as healthy as possible. Here are a few of my favorite naturopathic tips for making the transition into the cooler months.

HAND WASHING

This one may seem simple, but it makes a huge difference. Teaching kids to wash their hands regularly is one of the best ways to prevent colds and flu. Research shows that washing hands with soap and warm water for at least 20 seconds helps reduce the spread of respiratory infections in school-aged children. When handwashing isn’t possible, alcohol-based hand sanitizers are an effective backup.

NASAL RINSING

Daily nasal rinses can be a supportive tool during cold and flu season. Clinical studies suggest that regular saline nasal irrigation in children may help reduce the severity and duration of respiratory infections, as well as the number of days missed from school. Simple saline sprays or mists are easy to use, and another option is Xlear, a xylitol-based spray that helps keep nasal passages moist while flushing out viruses and bacteria. Personally, I like to use a quick spray in each nostril in the morning and again at bedtime.

PORTABLE NEBULIZER

Portable saline nebulizers can also be helpful when kids come down with an upper respiratory infection. Using sterile 0.9% saline in a nebulizer may soothe irritated airways and make breathing easier during mild colds or congestion. These small, handheld devices are widely available online, though keep in mind they don’t replace prescription or medical-grade nebulizer treatments if your child needs them.

ELDEBERRY, HONEY, and LEMON TEA

This simple remedy is a staple in my home. Elderberry has been studied for its immune-supportive effects, with
some trials showing it may help shorten the duration and severity of colds and flu-like symptoms. Honey has natural antimicrobial and soothing properties, especially for coughs, while lemon adds vitamin C and a refreshing boost. My family’s recipe is one tablespoon of elderberry syrup, ½ teaspoon of honey, and a squeeze of fresh lemon in a warm cup of water. Drinking this two to three times a day at the first sign of symptoms is both comforting and supportive.

• CAUTION! You should NOT give honey to kiddos under 1 years old. Because of risk of botulism, because kids immune systems are not well enough developed.

WARMING SOCKS (a Classic Naturopathic Remedy)

The name is misleading — the socks start out cold — but the effect is warming and circulation-boosting. This traditional naturopathic remedy, passed down to me from my Austrian grandmother and reinforced in naturopathic training, is often used to support the body’s natural healing response. To do it: soak a pair of thin cotton socks in cold water, wring them out, and put them on your feet. Cover with thick wool socks and hop into bed. As your body works to warm and dry the socks, circulation improves and the immune system gets a gentle nudge. While kids may resist at first, many come to love this remedy once they feel how much better it helps them rest.

* This post was originally printed in the Village Medicine Seattle’s Wellness Quarterly Magazine, 4Q25 Edition. Read and download the full publication

About The Author

Dr. Kristina Olson-Kuyper is a Naturopathic Physician and practitioner at Village Medicine Seattle. Kristina works closely with patients to educate, empower, and guide them toward lasting wellness. Her approach is rooted in compassionate listening, collaboration, and a deep respect for each person’s health journey. Learn more about Dr. Kristina