It’s that time again! Cold and flu season is upon us. But you don’t have to fall prey to the number of viruses that seem to be everywhere this season.

Here are 8 tips to ensure that you and your kids stay healthy and fit this season.

1. Get enough sleep.

Experts say children and teenagers need at least nine of hours of sleep a night to ensure good health. A tip to ensure kids are getting enough sleep – don’t allow TVs and computers in bedrooms.

2. Wash your hands.

One of the most common ways people catch a cold is by rubbing their nose or eyes after their hand has been contaminated with the cold virus. Teach your kids to wash their hands before they eat and after they use the bathroom. If there isn’t soap and water nearby, use a hand sanitizer.

3. Cover your mouth.

Remind your kids to cough and sneeze into a tissue and dispose it. Use your sleeve (not your hands) if a tissue is not available.

4. Stay away.

Avoid contact with people affected with cold and flu.  Keep children at home when they are sick so they can get better faster and avoid spreading germs to others.

5. Clean.

Clean hard surfaces frequently, including tables, desks, doorknobs, telephones, TV remotes and computer keyboards.

6. Start the day off right.

It’s true, eating a healthy breakfast gives your student a head start. Studies have shown that children who eat breakfast learn better, participate in class more often, behave better, and attend school more often. They even visit the school nurse less frequently.  Take a multi-vitamin and extra vitamin C and D.

7. Brown bag it.

Send your kid off to school with a packed lunch. Healthy lunches and nutritious snacks will keep kids focused energized throughout the day.

8. Keep active.

After school and on weekends, stay active. Take a walk in the park or enjoy a family bike ride.  When there is snow, enjoy a winter activity such as sledding, skating or skiing.

Others will say of course to get the flu shot — I’m on the fence about this one so I haven’t included it in my tips but something to obviously consider.

Stay healthy!