As temperatures drop, parents know to brace for a hectic world full of sniffles, sneezes and coughs. So what can they do now to help ensure that kids are stuffed nose- and sore throat-free?

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Health experts say the flu shot may be the best preventative measure (recent studies show that flu vaccination reduces the risk of flu illness by between 40-60 percent), but there are other needle-free ways parents can try to help boost kids' immunity and get them ready for the winter season.

Here, Dr. Taz Bhatia, author of Super Woman RX and board-certified pediatrician, offers five tips to prep kids for the cold and flu season.

Vitamin C

"Many times when a child first starts showing the symptoms of getting sick—like when they’re extra tired, irritable or having trouble sleeping, prior to the runny nose and cough—I’ll start supplementing with 500 mg of a chewable vitamin C for children ages five or older," says Dr. Taz. "Children ages 12 and older can take 1 gram. For healthy muscles, tissue and skin cells, this vitamin is crucial. It's also a well-known immune booster."

Bundle UP

Keeping the neck covered using a scarf or turtleneck protects the immune system, according to Dr. Taz. "Protecting 'wind invasion' or the immune system requires staying bundled and wary of extreme temperature changes."

Skimp on the Sugar

Sugar depletes the immune system, making the body more vulnerable to colds and flu, says Dr. Taz. Instead, offer children foods that are rich in vitamins and nutrients—fruits, vegetables and whole grains can help, not only during winter, but all-year round. Of course, when your children do come down with a cold or flu, it's important to keep them hydrated with plenty of extra fluids.

Astragalus

"Immune-boosting astragalus tincture is a mainstay in my medicine cabinet," says Dr. Taz. "During the winter months, my family gets a dropperful almost daily. I up it to three at the first sign of illness (discontinuing if there is a fever)."

Nutmeg for Immunity

"Nutmeg not only smell amazing, but also has it's own distinctive health benefits," says Dr. Taz.  Potassium, calcium, iron and manganese are among key minerals found in nutmeg, which help protect against the dreaded cold and flu season.