Temperatures have dropped, and experts are predicting an early flu season. This is a time of year when it is harder to stay healthy. Cold weather can worsen existing health problems, while spending more time indoors gives respiratory viruses more opportunities to spread. Shorter days and difficulties getting outside can also affect mental health.
Older people, young children, pregnant women and people with long-term conditions are particularly vulnerable, as are people who cannot afford to heat their homes adequately. Here are some steps you can take now and throughout the coming months to increase your chances of remaining in good health.
Take up the vaccinations you are offered
Vaccination is an important way to reduce the risk of serious illness during winter. The flu vaccine is offered each year to eligible adults and children. These include people aged 65 and over, pregnant women, people with certain long-term conditions, carers and most children from preschool through secondary school.
Eligibility for Covid-19 vaccination is more restricted. It currently includes people aged 75 and over, residents of care homes for older adults, and people aged six months and over with weakened immune systems.
Other vaccines, including those against respiratory syncytial virus (RSV) and pneumococcal infection, may also be recommended for you. Check with your GP surgery, pharmacist or the NHS website about which vaccines you need and how to obtain them. Eligibility can change, so always check the current NHS guidance.
Keep warm and seek help with heating
Keeping warm is important if you are older, have limited mobility or have a long-term medical condition. Try to heat the rooms you regularly use to at least 18°C. Some people may need a warmer environment to feel comfortable.
Several thin layers of clothing can help retain warmth. Have regular meals and drinks and avoid sitting still for long periods. For example, getting up regularly and staying active indoors – including light exercise – can help when poor weather makes outdoor activity difficult. If you are struggling with heating costs, ask your local council about help with bills and improving your home’s energy efficiency.
Reduce the spread of infections
Use a tissue when coughing or sneezing, dispose of it promptly and wash your hands regularly. If you are unwell with an infection, avoid close contact with people at higher risk of serious illness.
Winter infections also include norovirus, which causes vomiting and diarrhoea. Washing with soap and water is important in preventing its spread, particularly before handling food or using the toilet. Stay away from work or school for at least 48 hours after vomiting and diarrhoea have stopped, and avoid visiting hospitals or care homes during this period to avoid the spread of infection to vulnerable people.
Stay active and look after your wellbeing
Physical activity remains important during the colder months, but the type and amount appropriate for you will depend on your health and mobility. A daytime walk can provide both exercise and natural daylight. If conditions are icy or you find walking difficult, indoor activities or chair-based exercises may be more suitable. Remaining active will also help people with arthritis or back and joint pain.
Try to eat regularly, have a balanced diet and maintain a good sleep routine. Adults and children over one should consider a daily 10 micrograms vitamin D supplement during autumn and winter to support bone and muscle health. Some people need supplements throughout the year. Babies (unless they are having more than 500ml of infant formula a day) also need a supplement all year.
Seasonal affective disorder is a form of depression that usually occurs in winter. Keep in contact with friends and family and continue the activities you enjoy. A persistently low mood should not be seen as an inevitable part of winter. If your mood is affecting daily life, speak to your GP or contact NHS Talking Therapies.
Get advice early when you are unwell
Most minor autumn and winter infections can be managed with rest, fluids and appropriate treatment for symptoms such as muscle aches. A pharmacist can advise on suitable medicines and whether you need further assessment. Check cold and flu products for paracetamol to avoid taking more than the recommended dose (which can cause liver damage).
People at higher risk should seek medical advice promptly if they become unwell. Contact your GP if symptoms are worsening or you are concerned. For an urgent medical problem when you are unsure what to do, use NHS 111 online or call 111.
Call 999 for a suspected heart attack, signs of stroke or severe breathing difficulty as these require emergency assessment. Order repeat prescriptions before holidays and allow time for them to be dispensed so you don’t run out of essential medication.
Cold weather can leave people isolated or unable to collect food and medicines. Check on older relatives, neighbours and friends, and ask what help they need.
This story originally appeared on Express.co.uk
