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How to stay well in winter
﻿Cold weather can make some health problems worse and even lead to serious complications, especially if you are 65 or older, or if you have a long-term health condition.Here are some tips to help boost your health and reduce your risk of getting sick this winter.
Some people are more vulnerable to the effects of cold weather. This includespeople aged 65 and older, babies and children under the age of 5, people on a low income, people who have a long-term health condition, people with a disability, pregnant womenand people who have a mental health condition.
Avoid close contact
Avoid close contact with people who are sick. When you are sick, keep your distance from others to protect them from getting sick too.
Stay home when you are sick
If possible, stay home from work, school, and errands when you are sick. This will help prevent spreading your illness to others.
Cover your mouth and nose
Cover your mouth and nose with a tissue when coughing or sneezing. It may prevent those around you from getting sick. Flu and other serious respiratory illnesses, like respiratory syncytial virus (RSV), whooping cough, and COVID-19, are spread by cough, sneezing, or unclean hands.
Clean your hands
Washing your hands often will help protect you from germs. If soap and water are not available, use an alcohol-based hand rub.
Avoid touching your eyes, nose or mouth
Germs are often spread when a person touches something that is contaminated with germs and then touches his or her eyes, nose, or mouth.
Practice other good health habits
Clean and disinfect frequently touched surfaces at home, work or school, especially when someone is ill. Get plenty of sleep, be physically active, manage your stress, drink plenty of fluids, and eat nutritious food.
Staying healthy
According to experts, 80 per cent of the body’s immune system is in the gut. As a result, following a healthy diet and exercising regularly can limit your chances of catching the flu.
Vitamin D is what most of us lack when it comes to winter, so it is worth topping up on that if you can. Vitamin C is important for immunity too; if you have a good diet that is full of nutrients, fruit and vegetables, then you probably would not need supplements. If your diet is lacking in nutrients, it can be a good idea to look at increasing your vitamin C intake through a daily supplement.
It is important that we arenot exercising too much, as this can actually lower people’s immunity by triggering stress chemicals, like cortisol. After a marathon, for example, a 1990 study showed 13 per cent of finishers developed an upper respiratory infection, compared with only 2 per cent of runners who trained for the marathon but didnot run it.
Keep your home warm
Follow these tips to keep you and your family warm and well at home:
• keep your bedroom warm by keepingthe bedroom window closed
• use a hot water bottle or electric blanket to keep warm in bed – but do not use both at the same time
• have at least 1 hot meal a day – eating regularly helps keep you warm
• have hot drinks regularly
• draw curtains at dusk and keep doors closed to block out draughts
Get a flu vaccine
Flu can lead to serious illnesses, such as pneumonia and bronchitis, and even death in vulnerable people. You are more at risk if you are older, have a long-term condition, or are pregnant.Make sure you get your flu vaccine if you are 65 and over, you have a long-term health condition,or you are pregnant.
Ask for the flu vaccine at your local health care centre or hospital. If you are 65 or over, you are also eligible for the pneumococcal vaccine, which will help protect you from pneumonia.
Get advice if you feel unwell
If you are 65 or over, or in one of the other at-risk groups, see a doctor or visit a health care centre as soon as you feel unwell, even if it is just a cough or a cold.The sooner you get advice, the sooner you are likely to get better.