Top 10 tips to stay healthy this winter

There’s a lot to love about winter – cosying up by the fireplace and watching the snow settle on the hills outside, for one. But nothing puts a dampener on those perfect winter days quite like the flu or a bout of norovirus. So, to help you get the most out of this season, we’ve got 10 top tips to help protect your health this month and beyond.

1. Wash your hands regularly
It takes just 20 seconds, but if done correctly it can really help to reduce the spread of common winter illnesses such as cold, flu and vomiting bugs.

2. Stay home
If you’re unfortunate enough to be struck down with a bug, make sure you stay off work or keep the kids off school for at least 48 hours after the last bout of sickness or diarrhoea has passed to minimise the risk of passing it on to others.

3. Watch what you eat
When the weather is cold, dark and miserable, it’s understandable why many people turn to food for extra comfort. But loading up on stodgy, filling dishes won’t help your waistline or your immune system. So ensure you’re balancing your diet with plenty of fresh fruit and seasonal vegetables.

4. Stay active
It might be tempting to stay curled up in the sofa and give the usual exercise routine a miss, especially if it involves heading outdoors. But aiming for at least 150 minutes of moderate-intensity activity per week is the best way to keep your body strong and healthy throughout the winter months.

5. Get vaccinated
Winter flu can be highly contagious, and for those with a compromised immune system, it can be highly dangerous. Getting the flu vaccine is the best way to protect yourself and others around you. The vaccine works by teaching your immune system to recognise and fight the flu virus. By producing antibodies, it makes you less likely to get the flu, and if you do get it, your symptoms are likely to be milder and not as long lasting.

6. Boost your immune system
Ensure your immune system is firing on all cylinders by staying hydrated, getting plenty of sleep, and taking a vitamin D supplement.

7. Stay warm
Being cold for prolonged periods of time can aggravate some health issues such as asthma and arthritis. It can also trigger more serious conditions such as heart attacks, strokes and pneumonia. So make sure you stay warm by layering up and keeping the room you’re using at 18°C or more.

8. Treat injuries quickly
Icy roads and high winds can lead to trips and falls. Sprains can be treated at home with a combination of rest, ice, compression, elevation and over-the-counter painkillers if required. But if you suspect a fracture, get it checked out by a medical professional as soon as possible.

9. Soothe the skin
The contrast between the harsh cold air outside and central heating indoors can irritate sensitive skin, leading to dry, itchy and sometimes painful skin. Keep the skin moisturised or if the problem persists, speak to your GP who may be able to prescribe a more effective topical lotion or emollient.

10. Protect your mental health
It’s not just your physical health that can take a battering during the harsh winter months. Seasonal Affective Disorder (SAD) affects approximately 2million people in the UK. To help combat this common condition, ensure you’re making the most of any natural sunlight by spending time outdoors or moving your work desk next to a window. Investing in a specialist SAD lamp that mimics natural sunlight can help the brain to produce more mood-boosting serotonin and less sleep-inducing melatonin, which in turn can help your body’s circadian rhythm adjust to the season, improving symptoms such as low mood and fatigue.

Speak to the experts at YourGP

If you would like further advice on how to stay healthy this winter, or to book your flu vaccination, talk to the team at YourGP. Book your appointment today using our simple online booking system. Or you can email reception@your.gp, or call us on 0131 381 0322 and we’ll be happy to arrange an appointment at a time that suits you.