How the cold can impact your health, and what to do about it

With heating costs still high, many of us are keeping a close eye on usage. But some people should take extra care, as very cold weather can exacerbate certain health conditions.

We round up who can be impacted by colder homes, and what health charities and the NHS recommend for those affected.

Plus, we have expert tips on how to maximise warmth and heating efficiency at home, and how to find help if you need it.

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How an unheated home can affect your health

According to Public Health England, older people, very young children, and people with serious medical conditions are more vulnerable to the effects of cold weather. 

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 degrees over the winter months. If you have a baby, between 16 and 20 degrees is the recommended room temperature. 

You can find out more in this NHS winter protection guide.

Depression, anxiety, and other mental health issues

Feelings of anxiety and depression, along with other mental health conditions, can be made worse by long, dark days and the cold weather - especially for those struggling to stay warm in their own homes.

The charity Money and Mental Health says worrying about money, eating unhealthily, and having an improperly heated home are three factors known to negatively affect your mental health.

Age UK told us that winter can have an impact on older people’s mental health, too. With darker and shorter days and less socialising, older people can be at greater risk of social isolation which can cause mental health conditions to develop - and existing mental health conditions to become harder to manage.

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

It's worth also looking out for designated 'warm spaces' in your area, where you can go for free to stay warm and join in social activities if you'd like to. Check Warm Welcome or with your local council to find out more.

If you are able to, tackling some practical changes to keep your home warmer for less is worthwhile. See our guide to cutting your energy bills and where to get help if needed.

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Asthma, COPD and other respiratory illnesses

Asthma UK warns cold air is a trigger for people living with lung diseases and conditions - as are mould and damp conditions, which often go hand in hand with a poorly heated home, so if possible avoid cutting back too starkly on heating.

Worryingly, 2022 research by Asthma UK revealed that some people had been cutting back on using inhalers to make them last longer too, leaving them at greater risk of attacks. 

‘Warm homes, regular medicine and a healthy diet are all important pillars to good lung condition management,' says the charity. It also recommends trying to breathe more through your nose outdoors, rather than through your mouth, to avoid the cold, dry air acting as a trigger. 

If you're struggling to pay for medicine, check if you're eligible for free prescriptions. And if you're struggling with heating costs, read our expert energy bills guide to find out about all the help available.

Joint pain, arthritis and Raynaud's syndrome

Cold weather can exacerbate the discomfort of existing aches and pains. This is because the cold generally makes us less active, which can lead to joint stiffness, and because our body tends to redirect blood to vital organs, leaving joints feeling tighter and less pliable.

The charity Versus Arthritis told us that 94% of people say the cold makes their arthritis worse, with many saying it increases their pain, reduces their mobility, and causes a decline in emotional wellbeing.

For those worried about the cost of heating, Versus Arthritis recommends using a hot water bottle, electric blanket or a microwaveable heat bag to keep warm and ease discomfort caused by stiffness, as well as keeping moving as much as possible. 

'As well as helping you warm up, keeping moving can improve joint pain and stiffness and boost your mood,' Dr Benjamin Ellis, consultant rheumatologist and senior clinical policy advisor to Versus Arthritis said.

'The weather might put you off doing long outdoor walks but there are many low-cost indoor options – for example, Versus Arthritis has a free online exercise programme called Let's Move with Leon which is designed for people with arthritis, and you can do it at home without any equipment.'

As well as irritating arthritis, the cold can also make Raynaud's syndrome - which affects blood circulation to extremities like hands and feet causing pain, stiffness and numbness - feel worse. 

The NHS recommends people with Raynaud's exercise regularly to keep blood flowing to the affected areas.

Keeping your home warm can protect against pain and discomfort caused by Raynaud's syndrome. If you are trying to minimise heating costs, wearing warm clothes including wrist warmers and thermal socks /warm slippers for colder areas can help.

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Cardiovascular diseases such as heart disease and stroke

The British Heart Foundation says the cold can affect your circulation and put stress on your heart as a result of our bodies trying to hold onto our core heat and stay warm. 

This can be harder for those with an existing heart condition and - in the worst cases - can make the risk of stroke and heart attack greater, the charity says.

Consider using an electric blanket or a hot water bottle to stay warm and wrap up in plenty of layers. 

The charity also advises against going outside when it's extremely cold, staying active as much as you can, eating nutritious warm foods (and drinks), getting enough rest, and drinking lots of water to avoid becoming dehydrated. 

How to keep your heart healthy

Viruses such as flu, Covid and colds

Viruses such as cold, flu and coronavirus thrive in the colder months, so it’s important to make sure your vaccinations are up to date. Certain groups are eligible for free vaccines on the NHS - find out more about who is eligible and where to book in our Covid and flu vaccines guide.

Age UK also recommends older people check with a GP about whether they might be eligible for other vaccines, including against shingles and pneumococcal infection.

If you do become unwell, then it's important to stay warm. Use a hot water bottle if you don’t have the heating on and wrap up in suitable clothing, such as slippers and blankets - although don't overdo it if you have a temperature. 

If you have the common cold then resting, drinking plenty of fluids and eating healthily are recommended. Over-the-counter painkillers, such as paracetamol or ibuprofen, can help relieve symptoms.

Find out how to save on cold and flu medication.

How to optimise your heating system so you don’t waste energy

There are some steps you can take to make sure your home is being warmed as efficiently as possible.

• Check if there are any obvious gaps where the cold air is creeping in. If there are, then investing in a fabric draught excluder to keep warm air trapped in the room you're in can make a difference. For gaps in your window fittings or outside doors you can buy relatively inexpensive draught-excluding tapes, strips and seals from most DIY shops, which can be used to plug any holes.
• Make sure your radiators are not blocked by bulky furniture. 
• Consider keeping curtains or blinds drawn at dusk to keep in the warmth.

It's an expense that you will need to pay upfront, but insulating your loft and any cavity walls, if not already insulated, can also save you money on heating costs in the long run, as will insulating your hot water cylinder and pipes to keep heat from escaping.

It's also important to manage damp and condensation issues, as this can not only make certain health conditions worse, such as asthma, but can make your home more expensive to heat properly as the heating has to work overtime to tackle the humidity. 

It can be a false economy to cut back on heating, if it makes damp problems worse that then need expensive remedial work to fix.

Find out how to prevent damp from damaging your home with our expert guide. If you don't own your own home and rent from the council or from a private landlord then contact Citizens Advice for help on seeking support.

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Other ways to stay warm

Layer up

Research shows that lots of thin layers can be really effective at trapping in heat and keeping you warm. So consider layering up with vests, t-shirts, light jumpers, heavy jumpers and even a coat or a dressing gown. 

If you're too hot, you can simply remove a layer. This is especially important when going outdoors - as the temperature can really drop in the winter, and it's best to have the option to remove layers rather than becoming uncomfortably cold. 

When you're in bed, considering adding a heavy blanket on top of your duvet, which can be easily kicked off if you get too stuffy. 

You may also want to invest in a winter duvet - the thickest you can buy is usually around 13.5 tog and will be stuffed with insulating filling. The cheapest we found was at Asda, at £8.50 for a double duvet. 

Discover the duvet brands that came out on top in our survey.

Choose the right fabrics

For your base layers consider breathable cotton or a sweat wicking material, as you don't want to feel uncomfortable or sweaty, and damp clothes will make you colder. You could wear a vest or a long sleeved lightweight top and build from that.

The middle and top layers are the ones that will really trap in the heat. Wool is known to be one of the warmest fabrics you can wear because the fibres have an insulating effect, trapping in the heat. Fleece type material, usually made from polyester, can also be an effective top layer as it's designed to mimic wool.

As for the outer layer, a winter coat can do the trick. Feather and down are known to be effective at keeping you toasty - but synthetic padded coats also keep you insulated from the cold. 

While warm fabrics, especially such as wool and cashmere, can be pricey, it's worth searching charity shops and second hand sites like eBay for cheaper preloved options.

Accessorise

A decent pair of slippers, a warm blanket style scarf, gloves and a woollen hat will help keep you feeling warm and will trap in heat. 

Thermal socks or bed socks are also helpful, and fingerless gloves are handy for when you're indoors and need to use your hands.

Consider an electric blanket

An electric blanket can help keep your bed cosy even when the thermostat is lower - and you can also wrap up in it when you're relaxing on the sofa or working from home. 

Electric blankets tend to cost anywhere from around £40 for a budget one to in excess of £100 for a more premium product, so shop around. You'll need to bear in mind it will have some running costs as well.

Use a hot water bottle

This is a relatively cheap way to stay warm - as a decent a hot water bottle can easily be picked up for less than £10. 

They tend to keep their heat for at least an hour, too, so all you need to factor in is the cost of boiling a kettle. Pop one on your lap in the day, and warm up your bed with one before jumping in at night. 

Read our review of hot water bottles and electric blankets to find out which stays toasty the longest.

Drink warm drinks

It's important to stay hydrated, so drinking hot drinks - such as tea or coffee if you need a pick me up, or non caffeinated herbal teas - can do the job while also keeping you warm. 

If you're worried about boiling the kettle too many times, consider filling a flask with hot water to make the most of the energy used. You can simply top up when you need to. See our best vacuum flasks.

Note: Story originally published October 2022, but updated for January 2024