Stay well this winter
Winter conditions can be bad for our health, especially for people aged 65 or older, and people with long-term conditions such as heart or kidney disease, COPD (including emphysema and chronic bronchitis), asthma or diabetes. Being cold can raise the risk of increased blood pressure, heart attacks and strokes.
The cold and damp weather, ice, snow and high winds can all aggravate any existing health problems and make us more vulnerable to respiratory winter illnesses. But there are lots of things you can do to stay well this winter.
Sussex Health & Care stay well this winter
Get advice if you feel unwell
If you are 65 or over, or in one of the other at-risk groups, it’s important to get medical help as soon as you feel unwell.
You can get help and advice from:
- a pharmacy – pharmacists can give treatment advice for a range of minor illnesses and can tell you if you need to see a doctor
- your GP – you may be able to speak to a GP online or over the phone, or go in for an appointment if they think you need to
- NHS 111 – go to 111.nhs.uk or call 111 if you have an urgent medical problem and you’re not sure what to do
Get your vaccines
Viruses like COVID-19 and Flu spread much more easily in winter when we socialise indoors. Both of these will often get better on their own, but can make some people seriously ill. It’s important to get the free flu and COVID-19 vaccines if you’re eligible.
If you’re 65 or over, you are also eligible for the pneumococcal vaccine, which will help protect you from pneumonia.
Keep your home warm
Keeping warm over the winter months can help to prevent colds, flu and more serious health problems such as heart attacks, strokes, pneumonia and depression.
Follow these tips to keep your family warm and well:
- Heat your home to a temperature that’s comfortable for you – if you can, this should be at least 18 °C. This is particularly important if you have a pre-existing medical condition.
- You should also keep your bedroom windows closed at night.
- Use a hot water bottle or electric blanket to keep warm in bed – but do not use both at the same time.
- Have at least one hot meal a day – eating regularly helps keep you warm.
- Have hot drinks regularly.
- To reduce the risk of sudden infant death syndrome (SIDS), babies should sleep in rooms heated to between 16 °C and 20 °C.
- Draw curtains at dusk and keep doors closed to block out draughts.
- Check your heating and cooking appliances are safe – contact a Gas Safe registered engineer to make sure they’re operating properly.
Keep active
There’s strong evidence that people who are active have a lower risk of heart disease, stroke, type 2 diabetes, some cancers, depression and dementia. Regular exercise can help improve your mental health, reduce the risk of falling and can be beneficial for recovery if you do get ill.
Find tips on keeping active on the NHS website.
Look after your mental health
The colder, darker months can affect our mental health. Even if you don’t feel like you are struggling, it’s a good idea to take some simple steps to protect your mental health and make sure you are feeling your best.
- Get outdoors – make the most of natural light by getting outside for at least half an hour a day and sitting close to windows when you are inside during the daytime.
- Keep active – though you might struggle to motivate yourself, keeping active can be very effective in lifting your mood and increasing your energy levels. Even just an hour’s walk a day can make a big difference.
- Keep warm – being cold has been shown to increase symptoms of depression. Keep warm with hot drinks and hot food when the weather is chilly. Wear warm clothes and shoes, and aim to keep your home between 18 °C and 21 °C (or 64 °F and 70 °F degrees).
- Eat healthily – if you are feeling down, you are more likely to reach for foods that are high in fat, carbohydrates and sugar. Try to balance your cravings with plenty of fruit and vegetables to boost your mood, give you more energy and stop you putting on weight.
- Stay social – It’s been shown that socialising is good for your mental health. Make an effort to keep in touch with people you care about and accept any invitations you get to social events, even if you only go for a little while.
If you are really struggling with your mental health, seek help. There are lots of mental health services across Sussex to support you, including the Sussex Mental Healthline, available 24/7 on 0800 0309 500.
Handwashing
Washing your hands with soap and water is one of the easiest ways to protect yourself and others from illnesses such as food poisoning, diarrhoea, flu and COVID-19.
Wash your hands thoroughly for the amount of time it takes to sing “Happy Birthday” twice (around 20 seconds).
Washing your hands properly removes dirt, viruses and bacteria to stop them spreading to other people and objects.
Look in on vulnerable neighbours and relatives
Remember that other people, such as older neighbours, friends and family members, may need a bit of extra help over the winter. There’s a lot you can do to help people who are more frail than you.
Icy pavements and roads can be very slippery, and cold weather can stop people from getting out and about.
Keep in touch with your friends, neighbours and family and ask if they need any practical help, or if they’re feeling under the weather.
Make sure they’re stocked up with enough food supplies for a few days, in case they can’t go out. If they do need to go out in the cold, encourage them to wear shoes with a good grip and a scarf around the mouth to protect them from the cold air, and to reduce their risk of chest infections.
And make sure they get any prescription medicines before the holiday period starts and if bad weather is forecast.
If you’re worried about a relative or elderly neighbour, contact your local council or call the Age UK helpline on 0800 678 1602 (8am to 7pm every day).
