The UK’s autumn and winter seasons bring a host of health challenges, from common colds to flu outbreaks, and, more recently, heightened concerns about respiratory viruses. But by taking some simple steps, including vaccinations and adopting healthy habits, you can help protect yourself and your loved ones.
Here’s a practical guide, following NHS guidelines, to help you stay healthy as we approach the colder months.
Common seasonal illnesses
In the UK, colder weather often brings a spike in seasonal illnesses, particularly those that spread easily in enclosed, heated spaces. Among the most common are:
- Colds and flu: The transition from autumn to winter sees a rise in respiratory illnesses such as the cold and flu. The flu virus is particularly concerning as it can lead to more serious complications for vulnerable groups. The elderly, pregnant women, and individuals with chronic conditions need to be extra vigilant in autumn and winter.
- Norovirus: Known as the winter vomiting bug, norovirus is highly contagious and causes vomiting and diarrhoea. It often spreads in schools, hospitals, and care homes.
- COVID-19: Although the immediate threat of COVID-19 has diminished, it remains a risk during colder months when people spend more time indoors, allowing viruses to spread more easily.
Vaccinations: Your first line of defence
Vaccinations play a key role in preventing serious illness during the colder months. The NHS offers several free vaccinations to protect against common viruses:
- The flu vaccine: The flu vaccine is offered every year and is highly recommended for those at higher risk of serious complications. Even if you’re not in a vulnerable group, getting vaccinated can help reduce the spread of the virus and protect the people around you.
- COVID-19 booster: If you are eligible, make sure you receive the COVID-19 booster to maintain your immunity against the virus. The NHS provides information on who should get the booster each autumn as the situation evolves.
- Children’s flu nasal spray: School-aged children are given a flu nasal spray to help reduce flu transmission. With children now back at school, they will likely be exposed to a variety of germs, making the flu nasal spray crucial to protecting them and their families.
Preventing the spread of viruses
Preventing the spread of illnesses doesn’t stop with vaccines. Simple hygiene practices can significantly reduce your risk of contracting or spreading viruses during autumn and winter.
- Wash your hands frequently: Viruses like colds, flu, and norovirus are often spread through contaminated surfaces. Wash your hands regularly with soap and water, especially after using public transport, coughing, or sneezing. If soap and water aren’t available, use an alcohol-based hand sanitiser.
- Catch it, bin it, kill it: The NHS advises using tissues to catch coughs and sneezes, disposing of them immediately, and then washing your hands. This simple measure helps stop germs in their tracks.
- Stay warm: Cold weather can weaken your immune system, making it easier to catch illnesses. Wrap up in layers, keep your home warm whenever possible, and ensure your heating systems are working well before the temperature drops. The NHS recommends keeping your home at least 18°C, especially if you’re elderly or have a health condition.
- Ventilate your space: Good ventilation can help reduce the amount of germs in the air. Try to open windows regularly or use air purifiers to maintain air circulation in your home.
Looking after mental health during the colder months
Shorter days, darker evenings, and colder weather can affect your mental wellbeing as well as your physical health. Seasonal Affective Disorder (SAD) is a form of depression that typically occurs during autumn and winter. To combat feelings of low mood, consider the following:
- Get outside when you can: Natural daylight, even in small doses, can improve mood and energy levels. Make the most of bright autumn days by taking walks in parks or forests.
- Stay active: Exercise is a great way to boost endorphins and stay physically fit. If the weather makes outdoor activities challenging, try home workouts or join indoor fitness classes.
- Stay connected: Social interaction is crucial for your mental wellbeing. Try to keep in touch with friends and family, even if that means scheduling virtual meet-ups.
Additional guidelines for staying healthy
The NHS offers additional advice for staying healthy as winter approaches, including:
- Stock up on essentials: Ensure you have basic medications such as paracetamol or ibuprofen at home in case you or your family fall ill. Also, keep a thermometer handy to monitor any fevers.
- Plan for repeat prescriptions: If you rely on regular medications, make sure to order repeat prescriptions in good time so that you don’t run out during the busy winter months when pharmacies can get overloaded.
- Eat a balanced diet: Eating a nutritious diet with plenty of fruits and vegetables helps to support your immune system. Vitamin D supplements are also recommended, as sunlight exposure is lower during autumn and winter, leading to potential deficiencies.
- Keep an eye on vulnerable neighbours: If you have elderly or vulnerable neighbours, check in on them during cold snaps. They might need help with groceries or staying warm.
Conclusion
Autumn and winter can be challenging times for our health, but with some simple measures, we can all reduce the risk of illness throughout the colder months. From vaccinations to good hygiene practices and looking after your mental health, preparing early can make all the difference. Stay warm, stay informed, and most importantly, stay healthy!
