Looking after yourself in winter
Staying healthy in the winter starts with keeping warm, and if you are feeling the cold a lot more than you used to, you are not alone. The cost of living crisis has seen heating bills soar, and even in the best of times, fighting off colds or the flu gets harder as our immune system declines with age. So we thought we’d put together some winter health tips to address any concerns you might have, whether it’s staying warm this winter, reducing your chances of infection, or looking after your mental health and wellbeing.
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Why keeping warm matters in the winter
Cold weather isn’t just uncomfortable – it presents a health risk to older people, including those with long-term pre-existing conditions and people with disabilities. If you’re unable to stay warm, you’re at greater risk of a number of health issues in winter:
- Short-term ailments like colds and the flu
- Serious health issues like heart attacks, strokes and pneumonia
- Mental health challenges like depression.
Of course, keeping warm in the winter months is no easy feat. As of 1st October 2024, many households face a rise in energy costs. The energy price cap covers 28 million households in England, Wales and Scotland and is set every three months by the energy regulator Ofgem.
With all this in mind, it’s more vital than ever that we take better care of ourselves during the colder months, and our winter health tips look at preventative measures you can take – from figuring out how to stay warm this winter to overcoming feelings of isolation and boosting your immune system.
1. Keep mobile
As we age, a loss of muscle mass means keeping mobile and warm in winter is much more challenging. As the nights draw in and the weather turns, venturing outside, even to run basic errands, can feel like too much effort. However, keeping mobile, even if you are self-isolating or house-bound, is top priority when it comes to staying healthy in winter.
Research shows that spending too much time sedentary ages you more than anything else. Aside from increased risk of diabetes, heart problems and reduced life expectancy, sitting for too long at a time negatively affects bone health, leaving you more prone to fractures and falls.
- Don’t sit still for more than an hour at a time
- Start with what you are comfortable with and build from there
- Try home-based exercises from a seated position
- Make exercise part of your daily routine
- Try yoga or Pilates classes to improve balance and mobility
More advice from the NHS for seniors on keeping active.
2. Eat and drink well
A wholesome diet is key to preventing health issues in winter, even if you are lacking motivation to prepare healthy meals. And whilst it feels like you just want to curl up with a hot drink all day, you must continue to drink water as keeping hydrated helps ward off illness and other winter health concerns.
- Keep a routine such as batch cooking on a Sunday, warm meals at 5pm, and eating porridge for breakfast with a different topping each day.
- Smaller appetites can benefit from eating little and often to build up hunger
- Eat a bit of something you like rather than nothing at all
- Keep cupboards stocked with tins and regularly freeze home cooked leftovers in case of bad weather
- Add fruit pieces to plain water to encourage water consumption
- Superfood smoothies are a quick and easy way to get your 5 a day
3. Get vaccinated
Keeping up to date with seasonal flu viruses mean that getting the vaccines is more important than ever for staying healthy in winter.
4. Take care of your immune system
In our senior years, staying healthy in the winter becomes ever more important, and that means doing everything you can to boost your immune system and help prevent the spread of disease. Many of the practices we are already familiar with, from washing hands regularly with soap and water to avoiding contact with those who are unwell, could be upheld throughout winter.
- Carry anti-bacterial gel around with you and in the car
- Use a tissue when you sneeze
- Make sure there is ventilation when meeting people inside
- Stock up on cold and sore throat remedies, honey, and lemon
- Consider supplements if you’re not getting your nutritional needs met
5. Keep the house warm this winter
The rising cost of energy and gas have left many of us worried about how to keep our homes warm in the winter. According to research by Citizens Advice, they reveal that one in four people (25%, the equivalent of 16.5 million people) are so worried about increases in energy costs that they say they will be forced to turn off their heating and hot water this winter. 48% (35.1 million people) said they would have to turn down or turn off their heating or hot water.
But where possible, it’s vital to do everything we can to keep warm and protect our health. As we get older, we lose our body heat very quickly, particularly if suffering from certain conditions, and we may not even be aware of a rapid temperature drop. The risk of developing hypothermia is very real and can happen anywhere.
Fortunately, there is some support that you may be able to access if you're worried about keeping warm this winter.
Warm Home Discount scheme
Under the governments Warm Home Discount scheme, you could get one-off £150 discount off your electricity bill for winter 2024-25. To be eligible, you must claim the Guarantee Credit portion of Pension Credit, which means you would need to have reached state pension age and have a weekly income of less than £218.15 (for single people) and £332.95 (for couples). You can find out more about Pension Credit on GOV.UK.
There may also be other helpful payment schemes you maybe eleigibe for so it would be worthwile checking this at GOV.UK.
Winter Fuel Payment
The Winter Fuel Payment is an annual payment for pensioners to help with heating costs. For 2024-25, you would need to have been born on or before September 22nd 1958 in order to be eligible. However, from winter 2024-25, households in England and Wales will only be entitled to the Winter Fuel Payment if they receive Pension Credit or claim certain means-tested benefits.
For more information and to check your eligibility visit GOV.UK.
Here are some other helpful tips to keep keep safe and warm at home this winter:
- Set your thermostat to 19/20 degrees Celsius and keep a steady warm temperature throughout the day in rooms you use most
- Invest in a carbon monoxide detector
- Close the curtains to keep the heat in
- Turn radiators off in rooms you don’t use and close those doors
- Use draft excluders against closed doors, or rolled up towels
- After a quick ventilation in the morning, keep windows closed
- Dress warmly by wearing layers, a scarf, thick socks and slippers
- Wear thermal underwear under pyjamas
- Use blankets, a hot water bottle, heat pads, or an electric blanket.
6. Stamp out damp
Damp conditions in the home are one of the top winter health concerns as it puts you at increased risk of allergies, colds and chest infections. Signs you have damp include a musty smell, marks on the walls, lifting or peeling wallpaper, walls that are cold to the touch and excessive condensation.
Good insulation is key, especially if you have cold spots on walls where condensation builds up. The Energy Saving Trust has a comprehensive guide on different types of insulation you might need, as well as the quick wins that could make a big difference. A dehumidifier can also help remove moisture in the air which contributes to a build-up of mould.
7. Looking after your mental wellbeing
Temperatures are low and daylight hours are limited in the winter months, so it’s no surprise that low mood is one of the perennial health issues in winter. When our mood is low, we are more prone to depression, which can have serious impacts on our physical health too.
On a positive note, there are many things you can do to stay healthy in winter by looking after your wellbeing - take a look below:
8. Go for regular walks
A study in the British Journal of Sports Medicine discovered that 11 minutes a day (75 minutes a week) of moderate-intensity physical activity – such as a brisk walk – would be sufficient to lower the risk of diseases such as heart disease, stroke and a number of cancers.
The NHS recommends that adults (aged 19 to 64) should participate in 150 minutes of moderate intensity activity per week. So even if you have a busy schedule, the advantages of walking in the morning, even for a short time, are clear.
Plus, there’s something exhilarating about going out for a stroll on those bright, crisp winter days. Read more in our article about the benefits of walking.
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