Winter can be a challenging season for our health; not just because of the cold, but because of the increased risk of illnesses, especially respiratory infections. Fortunately, there are many practical steps you can take to stay healthy, supported by NHS advice.
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Get vaccinated
One of the most important things you can do to protect yourself and your loved ones in winter is to get the recommended vaccinations. The NHS encourages eligible people to have their flu vaccine and COVID-19 booster each year.
- Flu vaccine: You can get it for free on the NHS if you are aged 65 or over; have certain long-term health conditions (like heart disease, diabetes, asthma, or a weakened immune system); are pregnant; live in a care home; or care for someone vulnerable.
- COVID-19 vaccine (winter booster): Available for people aged 75 or over, those with a weakened immune system, and residents in care homes.
- Other vaccines: You may also be eligible for the pneumococcal vaccine if you’re 65 or over, or an RSV vaccine (for example, if you’re pregnant or in an older age group).
Where to get vaccinated:
- Through your GP surgery (book via your GP).
- At a pharmacy (many local pharmacies offer free NHS flu and COVID jabs).
- Via walk-in vaccination clinics – some local NHS sites do not require an appointment.
- Use the NHS App to find bookings and check eligibility.
If you’re unsure whether you’re eligible, speak to your GP or a pharmacist — they can check for you.
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Use NHS services wisely when you feel unwell
Even with vaccinations, you might get sick. Here’s how to access NHS services and help:
- NHS 111: This is your first port of call for non-emergency health concerns. You can call 111, or use the NHS 111 online service if you’re unsure what to do.
- Pharmacies: Pharmacists can help with minor illnesses like colds, sore throats, earache, and more. Rather than going straight to a GP, consult your local pharmacy – it’s often faster and still expert medical advice.
- GP or specialist care: If you have a long-term condition, make sure your prescriptions are up to date. The NHS encourages people to order repeat prescriptions early, especially ahead of busy periods.
- Emergency help: If symptoms worsen severely (for instance, signs of hypothermia, or a serious infection), call 999 or go to A&E. For non-emergency but urgent advice, 111 is appropriate.
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Keep warm
Cold homes aren’t just uncomfortable; they pose real health risks. The NHS notes that staying warm helps prevent colds, flu, more serious illnesses (like pneumonia), and even mental health problems.
Here are some practical steps:
- Maintain a safe home temperature: Aim for at least 18 °C (about 64 °F) in rooms you use regularly, such as your living room and bedroom.
- Reduce draughts: Use draught excluders under doors or even old towels to block gaps.
- Layer up: Wearing several thin layers of clothing can be more effective than a single heavy layer.
- Hot meals and drinks: Try to have at least one hot meal per day, and keep warm drinks handy – they help your body stay warm from the inside.
- Safety first: Ensure heating or cooking appliances are safe — get them checked by a Gas Safe registered engineer if necessary.
- Financial support: If heating bills are a struggle, check what help you’re entitled to. There are government grants, benefits, and local schemes to make heating more affordable or your home more energy efficient.
- Fire and carbon monoxide safety: Make sure your home has working alarms and that your heating is up to safety standards.
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Warm, low-cost meals for winter wellbeing
Eating well and sticking to warm meals helps both your body and mood in winter. Here are some ideas for low-cost, winter warmer meals that are suitable for young families and older adults:
- Veggie soup
- Use frozen mixed vegetables (carrots, peas, potatoes), a stock cube, onions, garlic, and blend.
- Serve with wholemeal bread (cheap and filling).
- Add lentils or beans for extra protein and bulk.
- Porridge with fruit
- Make oats with milk or water, add a chopped apple or banana.
- Sprinkle cinnamon or a small spoon of honey for flavour.
- One-pot pasta
- Use wholewheat pasta, tinned tomatoes, onions, and any leftover veg or beans.
- Season with herbs or a bit of cheese – satisfying, simple, and minimal washing up.
- Baked jacket potatoes
- Bake potatoes in the oven or microwave, then top with baked beans or low-fat cottage cheese.
- Add a side of steamed greens or a mixed salad.
- Omelette or scrambled eggs
- Eggs are cheap and nutrient dense.
- Add leftover vegetables (e.g., tomatoes, peppers) or a bit of cheese.
- Serve with toast to stretch the meal.
- Porridge-style rice pudding
- Use leftover rice or cheap long-grain rice, simmer with milk and a little sugar or syrup.
- Add dried fruit for sweetness and extra energy.
- Bean stew
- Use cheap tinned beans (such as kidney beans, chickpeas), tinned tomatoes, onion, garlic, and spices; simmer gently.
- Serve on rice, or with a slice of bread.
All of these meals can be made in bulk, stored, and reheated, making them ideal for families or older people who want warm food without constant cooking.
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Mental and social wellbeing
Winter can feel long and isolating. Keeping well isn’t just about physical health; your mental health also needs care:
- Stay connected: Reach out to friends, neighbours, or family. Even a quick chat can make a difference.
- Stay active indoors: Gentle exercise, stretching, or moving every hour helps circulation and keeps you warm.
- Plan ahead: Make sure essentials like food, medicine, and warm clothing are ready before very cold weather or bad news.
Stay well this winter
Winter doesn’t have to be a time of worry. By following NHS guidance, you can significantly boost your resilience against winter’s challenges. If you have any questions about whether you or your family are eligible for a vaccine, or need help finding local help with heating or winter illnesses, speak to your GP, local pharmacist, or use NHS 111. Stay safe, warm, and well.
