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Staying Healthy in Winter

  • Writer: Corazon Health
    Corazon Health
  • 5 days ago
  • 7 min read

Essential health tips that can help you navigate the winter season.


A woman on a walk during snowy morning

The winter months present a unique challenge for maintaining both physical health and mental wellbeing. Shorter days and colder temperatures often reduce our outdoor activity and sunlight exposure, which can affect our mood, energy levels, and lead to Seasonal Affective Disorder (SAD) – a type of depression with a seasonal pattern. The Royal College of Psychiatrists estimates that in the UK, about 3 people in every 100 have significant winter depression. Some of the most common symptoms of SAD include persistent low mood, anxiety, loss of interest or enjoyment in things, social withdraw, sleep problems, fatigue, and changes in appetite. SAD can be debilitating for many people, significantly impacting their quality of life.



Moreover, spending more time indoors, especially in crowded and poor ventilated spaces, increases close contact and transmission of respiratory or infectious diseases such as flu, COVID-19, Respiratory syncytial virus (RSV) and norovirus (the “winter vomiting bug”). Although these viruses are present throughout the year, in winter they circulate at the same time and can reach high levels. It is possible to catch more than one infection at the same time - these are called co-infections.


Therefore, it’s important to prioritise your mental and physical wellbeing and adopt some simple habits that will help you to thrive throughout the colder months.


Six Ways to Stay Healthy This Winter



Ensure a proper supply of vitamin D


With reduced sunlight exposure, the body's natural production of vitamin D decreases, which can lead to various health issues. Vitamin D deficiency can lead to muscle weakness, affect teeth, and increase risk of osteoporosis. It can also have a negative impact on mood, sleep, energy levels, and increase susceptibility to seasonal affective disorder (SAD). Moreover, vitamin D plays a crucial role in supporting your immune system, and a lack of this vitamin can lead to frequent illnesses and infections.


To combat vitamin D deficiency during winter months, you should spend time outdoors during peak sunlight hours and incorporate vitamin D-rich foods into your diet, like oily fish, mushrooms, and eggs. NICE estimates that in the UK, 80–90% of vitamin D is derived from skin exposure to ultraviolet B radiation, and since there’s limited sunlight during winter months you may want to consider taking a daily vitamin D supplement. The recommended daily intake of vitamin D is around 10 micrograms, or 400 IU (international units). If you’re concerned you may not be getting enough vitamin D, talk to your pharmacist or GP about your symptoms.


Eat immune-boosting foods


The immune system is the body’s major safeguard against infection, illness and disease. Eating a variety of nutritious foods rich in vitamins and minerals may help boost your immune system. The nutrients that support our immune system include vitamins A, B6, B12, C and D as well as copper, folate, iron, selenium and zinc. You should aim to eat a wide variety of high-fibre plant-based foods like fruit and vegetables, wholegrains, nuts, seeds, beans and lentils. Some of the best foods to support immunity include blood oranges, kiwi, pomegranate, broccoli, garlic, shallots, kefir, Greek yogurt, Brazil nuts, dark chocolate, ginger, as well as curcumin.

Check out: Top 10 immune-supportive recipes and Immune-friendly recipes from BBC Good Food.


A table full of healthy meals

Practise self-care


If you feel the winter months have a noticeable impact on your mood, make self-care a part of your everyday routine and turn it into a priority. Self-care is about taking time for yourself to help you protect, maintain and improve emotional and mental wellbeing. Self-care is different for everyone and what works for one person might not work for someone else. For example, you may feel more relaxed after doing jigsaw puzzles, while someone else may prefer to meditate or listen to a podcast instead. Self-care is really about finding what works for you. It’s fine to try different things until you find what is beneficial for your mental wellbeing. Have a look at Self-care activity book from Mind to find some activities and information that can help with your emotional wellbeing.


Stay active


When it’s cold and dark outside, it can be tempting to skip exercise, but staying active is crucial for physical and mental wellbeing. It can help you sleep better, boost your mood, and reduce your risk of major illnesses, like coronary heart disease, stroke, and type 2 diabetes. Some research also suggests physical activity may improve the immune function.

The UK Chief Medical Officers' Physical Activity Guidelines recommend that adults should try to be active every day and aim to do at least 150 minutes of physical activity over a week, through a variety of activities. There are lots of ways to stay active during winter, whether that’s going out for a walk or a run, doing a home workout or joining in with a class or group activity. You can find tips and advice on how to stay active below:

  • Couch to Fitness - a free and flexible at-home online exercise plan for beginners. The multiweek plan involves 3 video sessions a week, with rest days in between so you can take it at your own pace.

  • This Girl Can - a nationwide campaign encouraging women to get active and reduce the gender gap in sport and physical activity. It offers help and advice for women, such as online community and This Girl Can app.

  • We Are Undefeatable  - a movement supporting people with a range of long-term health conditions. The purpose is to support and encourage finding ways to be active that work with each person’s conditions, not against them.

  • Sport in Mind - a charity offering a wide range of sports and physical sessions for anyone over 17 experiencing mental health problems as well as carers.

  • Every Body Moves powered by Toyota - a campaign to connect disabled people with opportunities to get active. Various different sports sessions, local facilities, as well as online activities can be found using their ‘Activities near me’ section. There are almost 6000 different opportunities across the UK!


A man on a walk with a dog during winter morning

Protect yourself from infectious illnesses


Influenza, respiratory syncytial virus (RSV), norovirus, rhinovirus and COVID-19 circulate more frequently during the colder months, leading to increased illness and hospitalisations. It’s because viruses can survive and circulate more easily in the cold, dry air and we also spend more time indoors which increases close contact and transmission. Simple measures like catching coughs and sneezes in a tissue, regular handwashing with soap, using hand sanitizers, and opening a window when meeting others indoors, especially in crowded and poor ventilated spaces, can all help reduce the spread of viruses. If you have symptoms of an infection, you should avoid contact with others, especially those who are vulnerable. Generally speaking, the advice is to stay at home until you feel better.


While most people who contract respiratory viruses will recover with no long-term health consequences, for some these can be serious illnesses needing hospitalisation. That’s why people are encouraged to take up vaccinations they’re offered to protect themselves against severe winter illness. Visit the NHS website for information on all seasonal vaccinations, eligibility criteria, and how to get your vaccine if you are eligible. Moreover, many workplaces offer free annual flu vaccinations to safeguard their employees who are not eligible for the NHS flu vaccination. Speak to your manager or HR department to see whether your workplace offers a flu vaccination programme.


“The flu virus changes every year, so it’s important to get a vaccination each year to ensure yours and your families protection and to help reduce the spread to others. Vaccines are one of the safest and most effective ways to help shield against the virus (…)”


Keep yourself warm


The cold thickens blood and increases blood pressure, and breathing in cold air can increase the risk of chest infections. Also, cold temperatures can exacerbate joint pain, particularly in people with conditions like arthritis, fibromyalgia, or tendinitis. Although the exact nature of the connection between weather and joint pain is still unclear and more research is being carried out to better understand the reasons for such attenuated pain perception during the colder months, possible explanations include:

  • the drop in the barometric pressure leading to expansion and swelling of the muscles and tendons

  • thickening of the synovial fluid, which lubricates the joints

  • seasonal affective disorder (SAD) impacting the levels of melatonin and serotonin hormones, which affect mood and amplify the perception of pain


Make sure you’re keeping warm – both indoors and outdoors. If you’re at home, make sure that the temperature in the rooms is at least 18°C, as low indoor temperatures can have a serious impact on your health, especially if you have long-term health conditions such as cardiovascular or respiratory diseases. Also, when you are spending time outdoors, make sure you keep your hands and face warm by wearing gloves, a hat and a scarf.

With the rising cost of living and energy now more expensive than ever, there are some simple steps that you can do to keep yourself and your home warm:

  • wear several layers of thinner clothing

  • keep your windows closed in all rooms

  • use a hot water bottle and wrap up with a shawl or blanket while sitting down

  • reduce draughts by fitting draught excluders around doors or using an old towel to cover a gap under a door

  • make sure that your radiators are not obstructed by curtains or furniture


Visit British Red Cross website for more energy saving tips for your home and how to keep warm during winter.


A woman sitting under the blanket watching TV and drinking hot tea

Understanding how winter affects both our physical and mental wellbeing and taking small, intentional steps to support ourselves can have a cumulative positive effect. Below resources can provide you with more tips on how to stay mentally and physically healthy this winter:



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