At this time of year, there is an increase in common illnesses and other health issues due to the shorter days and colder weather.
Take your time reading through the information below to help you and those you care for stay healthy and well this winter.
Staying warm at home
Cold weather can have serious impacts on health and increase risk of illness, particularly in those who are more sensitive to the cold such as people:
- aged 65 and over
- under 5 years
- on low income
- who are pregnant
- with reduced mobility
- with cardiovascular and respiratory conditions
Living in a cold home is linked to an increased risk of heart attacks, stroke, falls and hospital admissions. It is therefore important to try to keep warm.
Maintaining a temperature of at least 18 degrees Celsius in the rooms used most can help a person to stay warm and reduce health risks. Using reflective radiator panels and draught proofing windows and doors can help stop heat escaping.
If you have room thermostats, these can be used to control individual radiators to maintain the temperature of each room, rather than the whole house.
Wearing multiple layers of clothing helps to insulate and keep the body warm. Three to four layers of lightweight clothing made of a stretchable material can help people to maintain a healthy body temperature. Wearing clothes fastened by zips, large buttons, or Velcro can make it easier to put on or take off items, particularly for those with restricted mobility.
Thermal clothes and bed socks can be worn in bed to help stay warm throughout the night. Hot water bottles or electric blankets can also be used to stay warm, but should be used safely and according to the manufacturer’s instructions.
Heating systems and ventilation should be checked regularly, preferably before it gets really cold. This ensures the heating is safe to use, and reduces the risk of carbon monoxide poisoning. Steps can also be taken to insulate hot water pipers to help reduce heat loss, and prevent pipes from bursting when the temperature drops.
Additional support for heating your home
Additional support that could help towards heating and other costs during the winter is available to some.
This includes:
Keeping warm outside
If you are planning on going outside during low temperatures, it is advisable to check the forecast in advance.
Multiple layers of clothing should be worn, including, hat, scarf and gloves, and a waterproof and windproof coat, or outer layer with a hood to help stay warm and dry.
Sturdy outdoor footwear with good grip should be worn during the colder months, especially when it is wet or icy, to help reduce the likelihood of falling or slipping.
You can also visit one of our Welcoming Spaces, which provide a safe and welcoming place where people can come together to stay warm.
Protecting yourself from winter illness and viruses
Over the winter months there is typically an increase in the number of infectious diseases in circulation.
With people remaining and mixing more indoors it is easier for viruses to spread. This can be either through airborne transmission or indirect transmission from objects such as handles or switches.
To keep common viruses at bay this winter follow these simple steps:
Frequently washing your hands throughout the day, but particularly after using the toilet, handling food, and when returning from going out can help prevent you from getting sick and spreading viruses to others.
Hands should be washed for at least 20 seconds with soap and warm water. If soap and water is not available, an alcohol-based hand rub can also help to kill the majority of viruses. But, it is important to wash your hands as soon as you can.
Catch it in a tissue, bin it and kill the germs. This helps avoid the release of viruses into the air or landing on surfaces. If a tissue is not available the crook of the arm can be used instead, but do not forget to wash your clothes.
Viruses can easily be transmitted on surfaces or objects such as doorknobs, light switches, taps, handles and phones. Anti-bacterial disinfectant cleaning products or wipes are effective at killing the majority of viruses and germs that could be lurking.
Soft furnishings such as sofas, carpets and rugs can also be cleaned by steam cleaning.
Stay at home as much as possible and avoid contact with others. This can help to stop the spread of infection to anyone else, particularly those who are vulnerable who could experience severe complications.
Vaccination
Vaccines help to boost immunity and avoid complications from vaccine preventable illnesses. Keep up to date with all vaccinations to protect yourself and others around you.
Some of the common winter illnesses that can be prevented and in some cases.
The symptoms reduced include:
Flu occurs every year, usually in the winter. It is a highly infectious disease with symptoms that can develop very quickly. Flu can cause a high temperature, extreme tiredness, aching muscles and joints, stuffy nose, dry cough and a sore throat.
A bad case of flu is much worse than a heavy cold. Many people will recover within seven days, but for some the disease can have long term effects, and lead to hospitalisation or even death.
The flu vaccine programme takes place between September and March.
Those eligible for a free vaccine during this Autumn/Winter season include:
- children aged 2 or 3 years on 31 August
- primary school aged children (reception - year 6)
- secondary school aged children (years 7-11)
- those aged 6 months to under 65 years in clinical risk
- pregnant women
- those aged 65 years and over (including who will be 65 on or before 31 March)
- those in long-stay residential care homes and other long-stay care facilities
- carers in receipt of carer’s allowance, or those who are the main carer of an elderly or disabled person
- close contacts of immunocompromised individuals
- frontline health and social care workers
Eligible people may receive notification directly from their GP or the NHS about arranging to get vaccinated. Some community pharmacies also provide a flu vaccination service.
It is advisable to have the flu vaccination during the autumn or early winter before flu rates increase. The vaccine should be taken every year due to changes in the flu virus in circulation, do not assume you are protected because you were vaccinated last year.
People who are not eligible for a free flu vaccine can still arrange to be protected at a local pharmacy, for a small cost.
The national Autumn/Winter COVID-19 vaccination programme runs from September until January.
The vaccine is offered to those at highest risk of serious disease from COVID-19 including:
- adults aged 65 years and over
- residents in a care home for older adults
- individuals aged 6 months to 64 years in a clinical risk group
- frontline NHS and social care workers, and those working in care homes for older people
- if you are pregnant
Getting vaccinated gives protection against the different strains of COVID-19, helping to reduce the risk of severe symptoms and can quicken the recovery time.
Anyone eligible is encouraged to get vaccinated as soon as possible. Vaccination can be arranged through a local NHS service such as local GP surgeries, booking online or going to a walk in site. Care homes should make arrangements for their residents to be vaccinated through the home.
The MMR vaccine gives protection against Measles, Mumps and Rubella (German Measles). These three very serious infections can easily be spread and cause severe illness including meningitis, blindness, and hearing loss. Measles can also cause premature birth, miscarriage or still birth, and Rubella can damage the sight or hearing in very young children.
The MMR vaccination is offered to all children at age 1 year and 3 years 4 months by their GP. Two doses of the MMR vaccination are required to give long term protection.
Getting fully vaccinated is important to protect your health, but it also helps to protect vulnerable people who cannot be vaccinated such as unborn and newborn babies and those with a weakened immune system.
Contact your GP if your child is due but has not yet received their vaccination.
Older children and adults can also arrange to receive the MMR vaccination if they were not fully vaccinated when they were younger: contact your GP to discuss the options.
Support with Mental Health
Winter brings in change to the physical environment, with shorter days and less sunlight. For many, this can cause feelings of stress, loneliness, and anxiety. It is therefore important to take extra care of our mental health over the winter months.
View the 10 Keys to Happier Living, as produced by Action for Happiness.
During the winter, seasonal affective disorder (SAD) can have an impact on your mood and motivation to do daily activities, see friends and family, and be active.
If you are feeling low in mood and need to speak to someone to get support for your mental health, you can view the wide range of support services on hand to help.
Staying active during the winter
It can be more challenging during the winter to keep physically active. However, keeping active is important is it will keep you warmer, maintain your physical health and promote good mental health.
Physical activity stimulates the release of endorphins which are natural mood lifters. Being outside in the fresh air and around nature also has a positive impact on your mental wellbeing.
One of the main treatments for low mood is keeping active, as physical activity stimulates the release of endorphins, which are natural mood lifters. Being outside in the fresh air and around nature also has a positive impact on your mental wellbeing.
The recommended guidelines of 150 minutes of moderate physical activity per week can make a significant difference to how you are feeling. This can be particularly beneficial if you are keeping active outdoors during daylight hours, increasing your exposure to natural light.
View our sports and leisure information on local leisure centres, parks and different groups you can get involved with.
Group exercises or walking to your local café to catch up with friends or family can provide social interaction which helps to reduce feelings of isolation and loneliness. Use Northamptonshire Sport’s Activity Finder to find a local club or physical activity that interests you.
If you spend a lot of time indoors, there are things you can do to help keep warm and reduce the risk of developing medical problems. This can include breaking up time spent sitting by walking to your kitchen, and splitting up house chores throughout the day to keep you moving regularly.
Someone who is not very mobile should try to stretch their arms and legs regularly throughout the day. This can be done in a standing or seating position. Whilst encouraging movement, stretching can also help to maintain balance, mobility and keep warm.
Seated exercises can help to improve mobility, increase resting heart rate, and prevent the risk of falling. Local Get up and Go classes focus on falls prevention exercises. The NHS also provide guidance on gentle exercises.
Eating and drinking well in the winter
Eating well is important all year round. However, during the winter months, a balanced diet supports the immune system, which is critical for fighting off winter illnesses such as colds and flu.
Likewise, if a person falls ill, maintaining a nutritious diet can help speed up their recovery.
Eating a balanced diet helps to ensure a person has enough energy to stay active, combat fatigue and keep warm.
Find out more about eating well, including top tips and eating well on a budget.
Alcohol and cold weather
Drinking alcohol in winter can have several effects on your body, some of which might be surprising.
Alcohol causes the blood vessels to dilate, which brings more blood to the surface of your skin. This can make you feel warmer, but in fact it causes your body to lose heat faster, increasing your risk of hypothermia. Walking home without wearing a jacket when the temperature is cold could lead to a dramatic fall in body temperature and result in hypothermia.
Alcohol can impair decision-making abilities, which can lead us to taking risks we would not take when sober. It can also affect balance and the ability to judge surroundings, which makes tripping or falling over more common, especially if pavements are uneven, wet or icy.
Find out more about drinking alcohol in winter months.
Be prepared for the winter
Medication
Requesting a repeat prescription from your GP in advance will help to ensure you do not run out of essential medications this winter.
Do not wait until you are ill - keep a small stock of treatments for minor winter illnesses at home so you do not have to go out if you are unwell. Stock common medications that can help relieve the symptoms of minor coughs and colds.
Your local pharmacy and NHS 111 can also provide confidential advice on treatments for a range of winter illnesses and can advise if you might need to see a GP or another health service.
Shop smarter
Try to keep a small stock of food at home so you don not run out and have to go outside, particularly when the weather is bad.
When you do go out, check the cupboards before going shopping, and plan meals for the week ahead so you know what you need to buy. By purchasing only what you need you will not only save money but will also help to reduce food waste.
Most large supermarkets offer an online shopping service including delivery, which could mean you do not need to go out at all.
Check use by dates so you eat food before it expires. Check if a label says 'use by' or 'best before', as some foods may still be safe to eat. Many foods can also be put in the freezer. Check the label for suitability. This avoids having to throw food away that can no longer be safely used.