Why Winter Challenges Our Health
Cold weather doesn’t just make us shiver—it can strain the immune system, worsen chronic conditions, and increase risks of respiratory illnesses. Experts note that low temperatures can raise blood pressure, aggravate asthma, and even increase the likelihood of heart attacks or strokes. Dry indoor air also irritates the lungs and skin, while shorter daylight hours can affect mood and energy levels. That’s why winter wellness requires a proactive approach.
Boost Your Immunity
- Get vaccinated: Annual flu shots and COVID-19 boosters remain essential, especially for older adults or those with chronic conditions. Vaccination reduces the risk of severe illness and helps protect vulnerable people around you.
- Prioritize sleep: Quality sleep strengthens the immune system. During rest, your body produces cytokines—proteins that fight infection and inflammation. Aim for 7–9 hours each night.
- Eat immune-supportive foods: Winter diets rich in warming spices (like turmeric and ginger), vitamin C–packed fruits, and nutrient-dense vegetables help your body fight seasonal bugs. Traditional remedies are not just comforting—they’re packed with antioxidants.
Stay Warm and Safe
- Layer clothing: Wearing several thin layers traps heat better than one thick garment. Don’t forget hats, scarves, and thermal socks.
- Keep indoor spaces warm: NHS guidance recommends maintaining living areas at least 18°C to prevent cold-related health problems. Use draft excluders, close curtains at night, and consider hot water bottles or heat packs for extra warmth.
- Prevent slips and falls: Ice and snow increase accident risks. Wear shoes with good grip and clear pathways around your home.
Keep Moving
Exercise is vital even when it’s chilly outside. Cold weather can stiffen joints and reduce blood flow, making arthritis and back pain worse. Gentle activities like yoga, swimming, or indoor workouts keep circulation strong and muscles flexible. If you do venture outdoors, warm up properly and wear appropriate gear.
Nourish Your Body
- Hydrate: Cold air is deceptively drying. Drink water regularly, even if you don’t feel thirsty.
- Choose hearty, healthy meals: Soups, stews, and whole grains provide warmth and sustained energy. Limit processed foods high in sugar and salt, which can strain the heart and immune system.
- Vitamin D matters: With less sunlight in winter, deficiency is common. Fatty fish, fortified foods, or supplements can help maintain bone and immune health.
Support Mental Wellbeing
Winter can trigger seasonal affective disorder (SAD) or low mood due to reduced daylight. Combat this by:
- Spending time outdoors during daylight hours.
- Using light therapy lamps if recommended.
- Staying socially connected—loneliness can worsen health outcomes.
- Practising stress management techniques like meditation or deep breathing.
Special Considerations
- Older adults and those with chronic conditions should be extra cautious. Cold weather can worsen respiratory illnesses and cardiovascular problems.
- Joint care: Heat therapy, good posture, and gentle stretching help reduce winter-related pain.
- Children: Ensure they’re dressed warmly, vaccinated, and encouraged to wash hands frequently to avoid spreading infections.
Final Thoughts
Winter doesn’t have to mean illness and fatigue. By keeping warm, eating well, staying active, and protecting mental health, you can thrive even in the coldest months. Think of winter wellness as a toolkit: vaccinations, nutritious food, layered clothing, and mindful routines all work together to keep you strong.
Remember, prevention is always easier than treatment. By taking small, consistent steps—like washing your hands regularly, dressing appropriately for the weather, and staying connected with your healthcare provider—you can reduce your risk of seasonal illness. Winter may bring challenges, but with preparation and mindful habits, it can also be a season of resilience and renewal.
NHS England » We’re here to help you stay well this winter – transcript of audio version
https://keepingmychesthealthy.bdct.nhs.uk/seasonal/staying-well-in-winter/
https://www.ageuk.org.uk/lancashire/about-us/news/articles/2025-winter-health-tips/
https://www.bhf.org.uk/informationsupport/heart-matters-magazine/wellbeing/stay-healthy-winter
