How to take care of your health during winter

Winter’s sudden drop in temperature brings along winter illnesses, especially affecting the elderly, young children and those already suffering from long-term health conditions. The winter months increase colds, coughs, and flu incidents along with worsening health conditions such as arthritis, psoriasis, eczema, asthma and mental health. Statistics also show that more people tend to suffer from heart attacks in winter due to the cold weather. Here are some essential health tips on how to take care of your health during the colder months.

🍽️ Eat well

Overeating and craving comfort foods during the winter months is common. However, this does not mean you eat only calorie-rich foods and fatty foods. Eating a healthy balanced diet can help maintain a strong immune system.

• Eat fresh fruits: Boost your immunity by including fruits that contain antioxidants and immune-boosting vitamins such as vitamin C and phytonutrients including oranges, strawberries and blueberries, in your diet
• Increase fibre intake: Include more plant-based foods that include soluble fibre and help aid your digestion. Soups, stews, curries and casseroles are good options that can be packed with lots of vegetables
• Add more leafy greens: Dark leafy greens such as spinach, broccoli, kale, bok choy and mustard greens are high in vitamins A, C, and K and are a source of iron. They also act as antioxidants removing free radicals before they become harmful. Including these foods in your diet is extremely beneficial
• Add omega-3 fatty acids: These are the good fats found in foods like fish, nuts, and seeds of plants. They aid in reducing the body’s levels of joint pain and stiffness
• Add herbs and spices to food: Turmeric, ginger, garlic, and onions can help fight inflammation and boost your immune system

🏋️‍♂️ Keep active

During winter our energy levels can plummet due to dark, cold, wet, shorter days making it harder to find the motivation to work out. However, it’s important to stay moderately active to boost your immunity to fend off the seasonal illnesses that are typical during this time of year. Taking care of your physical health can also support your mental health. If getting outdoors isn’t possible consider some indoor exercises like yoga, aerobics, strength training, dancing, skipping or even hula hooping!

😷 Stop the spread of germs

Winter wellness should also include protecting yourself by minimising the spread of germs. Wash your hands with warm, soapy water, cover your mouth when you cough or sneeze, and wear a mask in public spaces.

🌡️ Keep warm during the day and night

Keeping your home warm during the day in the rooms you use most often such as the living room and bedroom at around 18°C (64°F) is ideal. Turn off the radiators in unused rooms and close the doors. Use an electric blanket, put a draught excluder in front of the front door and close the curtains before it gets dark. If you have wood or laminate floors, you may want to consider putting rugs down to better insulate your home.

At night while sleeping hot water bottles are a good way to keep warm, especially if you put them under blankets or duvets.

These are all ways to conserve heat and help keep energy costs down during the cost of living crisis.

💧 Stay hydrated

When the weather becomes cooler we think our body doesn’t need any more water, but keeping your body well hydrated is important even during winter. It helps to keep your skin healthy, flush out toxins and ward off winter bugs. Hot drinks are a good option during the winter as they will also keep you warm.

🧘🏻 Look after your mental health

Having a support system and spending time with others can be greatly beneficial in reducing negative mental health symptoms. If you can’t see them in person schedule regular video chats with friends and family members or reach out by phone or email. To make things fun during the festive season you can host a games or Christmas movie night. Search for book clubs, interest groups, support groups or other communities to join in your local area. Engaging in social activities can help decrease the feeling of isolation and promote mental stimulation.

💉 Flu and COVID-19 vaccinations

Protect yourself by getting a yearly flu vaccine and covid-19 booster The NHS offers vaccines to the following groups of people:

• People aged 65 or over
• People with certain long-term health conditions
• Pregnant women
• People who live in a care home
• People who are the main carer for an older or disabled person, or receive a carer’s allowance
• People who live with someone who has a weakened immune system
• Frontline health and social care workers can also get a flu vaccine through their employer

🧴 Moisturise your skin

Cold temperatures outdoors often mean low humidity and cold air. Indoors we are battling with indoor heating systems that often produce hot air that is also extremely dry. Skin can become dry, dull and hard throughout the winter. Hot showers in the winter can further contribute to skin dryness and itchiness. Using a daily moisturiser and sunscreen is even more important during this time. Dryness is often a trigger for skin conditions like psoriasis and eczema.

When moving from cold outdoor air to warm indoor air the blood vessels in the skin quickly expand and contract to adjust to the temperature change. This can cause redness and inflammation in the skin.

💊 Supplement with vitamin D3

During winter the number of hours of sunlight falls significantly and we experience a fall in vitamin D levels. Vitamin D is known as the “sunshine vitamin” because our bodies produce it in response to sun exposure. It helps our bodies to produce the neurotransmitter serotonin, which influences our mood. Think about supplementing your diet with this key vitamin but levels need to be checked first. Have your levels checked by a healthcare provider, to make sure you get the right dosage.

By following these top tips and taking good care of your body, you can make it through winter, protect yourself from illness during the cold winter months and enjoy yourself too. Should you be unfortunate enough to fall ill despite this time of year, speak to your healthcare provider for help and support.

Sources

• Winter vaccinations and winter health – NHS
• Cold weather and your lungs – Asthma + Lung UK
• Illnesses caused by cold weather | Age UK
• Will cold weather affect my heart condition? Tips for staying safe and warm – BHF
• How your body copes with cold weather – UK Health Security Agency
• How cold weather affects your health – Met Office
• Frostbite – NHS
• Falls – NHS