How to stay well in winter

Some people are more vulnerable to the effects of cold weather but you can take small steps to keep you and your family healthy over winter.

1. Boost your vitamin D intake. Vitamin D is needed for healthy teeth, bones and muscles and it may help support our immune system. 

When outdoors during the spring and summer, most people make enough vitamin D from sunlight on the skin but in the UK between October and early March, we can't make vitamin D from sunlight because the sun is too low in the sky. Because it's difficult to get enough vitamin D from food alone, it's advised to take a vitamin D supplement during the autumn and winter.

Some people are more likely to have low vitamin D, such as those aged 65 and above, people who spend little time in the sun or cover their skin, people with darker skin, people with a body mass index over 30, and those with certain long-term health problems or taking some medicines (check with your GP), as well as women who are pregnant or breastfeeding, and they should take a vitamin D supplement all year round.

Foods that contain vitamin D include oily fish (salmon, sardines, herring and mackerel), red meat, liver, egg yolks and fortified foods such as some fat spreads and cereals. Read more ways to boost your vitamin D intake.

Women and children who qualify for the Healthy Start scheme can get free supplements containing the recommended amounts of vitamin D. 

2. Keep up to date with vaccinations. Make sure you have received a flu vaccine, RSV vaccine and pneumonia vaccine if you are eligible, and have had all your COVID-19 vaccinations. Parents are particularly encouraged to get their children vaccinated against flu when they can. The Living Well Bus will be available for drop in vaccinations for those eligible at various locations throughout the borough. View the Living Well Bus Schedule.

3. When you have symptoms of an infection, such as a temperature, new cough, feeling unwell, diarrhoea or vomiting, try to avoid contact with or keep your distance from others.

4. Practice good hygiene - Simple habits can help stop winter bugs like flu, RSV, pneumonia and norovirus from spreading; 

• Wash your hands often with soap and water, especially after the toilet, before eating, or after coughing and sneezing. Use hand sanitisers only when soap and water are not available, or hands are not visibly soiled, 

• Use tissues to cover coughs and sneezes, then throw them away straight after, 

• Clean surfaces regularly, like door handles, taps and counters, 

• Wash clothes and bedding separately at 60°C if contaminated.

5. Eat at least one hot healthy meal a day and keep hydrated with six to eight cups or glasses of fluid a day.

6. If you are vulnerable to serious illness, keep your house warm (at least 18°C).

7. Look out for vulnerable neighbours, relatives and friends.

Find more tips on how to stay well in winter on the NHS website.

8. Keep up to date with Carbon Monoxide appliances.

Carbon monoxide can be produced by faulty fuel burning appliances. Make sure that appliances such as fires, boilers and gas cookers are regularly serviced by a qualified engineer. 

For gas appliances, engineers must be Gas Safe registered and show proof of this. You can also install a carbon monoxide alarm. These can be bought from DIY stores and supermarkets; they cost around £15 and could save lives. 

If you rent your home, by law landlords must carry out an annual safety check and provide you with a Gas Safety Certificate. 

If you are a homeowner and on certain benefits you may be eligible for a free annual gas safety check. Contact your gas supplier to check your eligibility. If you smell gas call the 24-hour Gas Emergency Hotline on 0800 111 999. For further information on carbon monoxide safety, go to www.energy-uk.org.uk/customers/carbon-monoxide/ 

9.  Slips and trips - In your home It's important to make sure your home is safe, especially if you are doing more exercise and activities in it during winter, so: 

 • use a non-slip bathmat, 

• mop up spills immediately, 

• have a night-light in the bedroom, or bedside light or torch by your bed in case you need to get up in the night, 

• keep your floors clear of trailing leads, 

• keep stairs clear from clutter and well-lit, 

• do not overload electrical sockets, 

• carry a mobile phone with you so you can call for help if you need to. 

Being careful outside If you must go out when it's icy, wear shoes with good grip and a warm lining, and put on thick socks. Keep grit and/or salt to put on your path. It's a good idea to carry a mobile phone with you if you can. Make sure it's fully charged before you go outside.

10. Be aware of scams 

You may get calls, emails or messages that are pretending to be from a government service or an energy bill support scheme. If you get a message asking for your personal details (for example, bank details or passwords) this could be a scam. 

If you think you've been a victim of an online scam or fraud Contact Action Fraud if you think you've lost money or been hacked because of an online scam or fraud. 

You can call 0300 123 2040 or report online by visiting https://www.actionfraud.police.uk