Five ways to stay healthy this winter

The winter months mean shorter days, lower temperatures and potentially hazardous weather conditions – all of which can be a challenge to staying healthy and well.

Colder temperatures and the return to school typically means infectious illnesses such as flu and RSV start doing the rounds, so how can you minimise the impact?

Professor Claire Anderson, Royal Pharmaceutical Society president, says: 'Winter can be tough on our health but with the right preparation, we can protect our wellbeing at every stage of life.'

Here are five strategies to help you stay fighting fit this winter.

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1. Protect yourself from flu, RSV and other infectious illnesses

A combination of cooler conditions and people socialising more indoors provides the perfect conditions for viruses such as flu and RSV (respiratory synctial virus) to spread.

Although most people will get away with relatively minor symptoms, these bugs can lead to serious illness, particularly for older adults, pregnant women and people with underlying health conditions.

There are several vaccines that play an important part in winter wellness, namely those that protect against flu, covid, RSV, shingles and pneumonia. 

While these are typically only offered free on the NHS to groups who are likely to be more vulnerable (you'll usually be contacted directly if this is the case), you can also opt to pay for them privately, with many pharmacies offering vaccination programmes. 

Flu vaccinations tend to cost between £10 and £20. Some employers offer free flu vouchers for employees, so check if such a scheme exists at your workplace.

Beyond vaccinations, practising good hygiene – washing your hands regularly and thoroughly, and covering your mouth when coughing or sneezing – will help to prevent germs spreading and protect you. 

Equally, if you're feeling unwell, stay at home if you can so you don't spread it around. 'Protecting others is just as important as protecting ourselves when it comes to infections,' says Professor Anderson. 

2. Stock up on winter health basics

If you're feeling awful, the last thing you'll want to do is drag yourself out of the house to get hold of some medicine. It's worth checking now what you've got at home (and that it hasn't expired), and stocking up on essentials.

Paracetamol is a good option for pain relief and fevers. You can also opt for ibuprofen. It may be helpful to have some throat lozenges, a decongestant, antihistamines and a thermometer to hand, too. 

If you don't have honey at home, this is also a worthwhile purchase, as it's a good option to soothe a sore throat or cough when dissolved in a cup of hot water. 

Don't bother with cough mixture – a previous Which? investigation found that the evidence behind active ingredients such as guaifenesin don't justify the claims on the packaging.

The same goes for combination cold and flu remedies, which are usually more expensive than buying the individual active ingredients – such as paracetamol and caffeine (which helps boost the pain-relieving effects of painkillers). Save money by taking a dose of paracetamol with a cup of coffee at the same time, instead.

It's also worth stocking up on vitamin D, the one supplement we are all advised to take during the winter months in the UK. You can pick up tablets or gummies in most supermarkets and pharmacies. See our full guide to vitamin D for tips on getting the best value and understanding doses.

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3. Keep cosy where you can

Keeping your home warm and damp-free over the winter is important for your health, especially if you suffer from cardiovascular disease, respiratory conditions such as asthma or joint and circulation problems such as Raynaud's.

Heat the main rooms you use

If you are over 65, not very mobile or have a health condition, the NHS recommends keeping your home, or the main rooms you use, at a minimum of 18°C over the winter months (between 16 and 20°C if you have a baby).

Other ways to stay warm include using electric blankets and throws or a hot water bottle, and layering up (research shows that lots of thin layers can effectively trap heat and keep you warm).

Optimise your home to save energy

Ways to do this include using draught-excluding tapes, strips and seals to plug gaps in your window fittings or outside doors, and using a draught excluder to trap warm air in your room.

Keep bulky furniture away from radiators so it doesn't block the heat, and draw curtains or blinds as it gets dark to keep in the warmth.

Discover more ways to keep your home warmer for less in our guide on 10 ways to save on energy bills.

Make use of 'warm spaces' near you

If heating your home is difficult or too costly during cold spells, there are designated 'warm spaces' where you can go for free to stay warm and, if you wish, join in social activities.

Check Warm Welcome or with your local council to find out more. 

Use our home energy planning service – access the information you need to reduce your energy bills and make your property more energy efficient

4. Be alert to the risk of falls and slips

The autumn and winter months are hotspots for slips and falls. Pavements and floors tend to become slippery from decaying leaves and rainwater and, when temperatures fall below zero, ice and snow can cause problems.

Reduce the chances of slipping around your property by keeping any pathways clear of leaves and debris.

If you're clearing ice and snow, do it when the snow is fresh and loose, and use salt if possible – although you can use ash and sand to provide grip underfoot if you don't have enough salt. 

It's also worth investing in a decent pair of winter shoes with good grip. See our guide to the best walking boot brands.

Certain medication may increase your risk of falling, including antidepressants, sedatives, anti-epileptics and high blood pressure meds. It's also more likely if you take multiple meds, so be aware of this and take extra care.

Researchers in a 2020 study also discovered that there is a strong association between being dehydrated and having a fall in people over 65, so make sure you are drinking enough. We get less alert to being thirsty as we age, so it's easier to get dehydrated without realising – 6-8 glasses of fluid a day is recommended.

Find out: Where to get cheap Covid tests

5. Look after your mental health

The darker, shorter days of winter can pose a challenge to even the most upbeat among us – and even more so if you have anxiety, depression or another mental health condition.

Aim to get as much natural sunlight as possible by going outdoors for a brief daily walk and sitting near windows when you're indoors. A daily dose of daylight in winter helps to regulate the body clock for better sleep and to lift your mood.

If you are feeling low or are struggling, it's important to reach out – help is available and you are not alone. 

You can talk to your GP, and the charity MIND has a helpline for anyone who wants to talk on the phone. You can also call the Samaritans free, any time – day or night.

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