As temperatures drop, colds, flu, and a host of other ailments arrive, frequently spread via public transportation or from young children. These seasonal inconveniences are already affecting the UK. Additionally, there are mental health issues linked to this season. What can you do to ensure the next few months aren’t spent feeling unwell? Here, GPs share their tips for maintaining health during winter.
Prioritize the basics
“Winter can be challenging,” remarks Dr. Babak Ashrafi, a GP with Superdrug in London. “With shorter days, colder air, and prolonged periods spent indoors with others and their germs, it’s important to regard health as a three-legged stool: sleep, nutrition, and movement. If one leg becomes unstable, the entire structure will collapse.”
“People often ask if there’s something special they can take or do to remain healthy during winter,” adds Dr. Helen Salisbury, a GP in Oxford. “Ultimately, it’s about continuing the same habits you would maintain any other time of year: stay active, ensure sufficient sleep, eat nutritious foods, and limit alcohol consumption.”
Get vaccinated if available
It is recommended to accept vaccines when offered. “The flu vaccine through the NHS is free for individuals over 65, those with chronic health issues (such as asthma or diabetes), pregnant women, and kids within specified age ranges,” explains Ashrafi. “The eligibility for COVID boosters changes annually according to government guidelines, but the goal remains the same: protecting those who are most at risk.” He continues: “If you’re not eligible, I personally believe it’s worth considering paying for a private flu shot.”
Practice basic hygiene during germ peak season
Always keep in mind the essentials, especially during times when germs are prevalent, advises Dr. Fari Ahmad, a GP from Wilmslow health centre in Cheshire: “Wash your hands after being in contact with someone or before meals. Masks are still in use and can be effective in stopping the transmission of germs both to and from you.”
Select supplements wisely
The GPs concur that taking a vitamin D supplement is beneficial. “From October to April, the sunlight in the UK is insufficient for our skin to produce it, and it plays a vital role in immune support and bone strength,” states Ashrafi. “Everyone should think about taking 10 micrograms daily. While multivitamins are not harmful, they should not replace a healthy diet. I suggest skipping so-called ‘immunity boosters’ that come in flashy packaging but lack solid scientific proof. If your diet is well-rounded and you’re supplementing with vitamin D, you’re in a good place.”
There’s limited evidence on the effectiveness of vitamin C supplements, explains Salisbury: “Research has sought to determine whether vitamin C influences your susceptibility to colds or your recovery speed. Some studies suggest it may lessen the severity of symptoms and slightly reduce duration, but unless you’re deficient, supplementation likely doesn’t yield substantial benefits.”
Nourish your body for immunity
“Consider food as both fuel and protection,” states Ashrafi. “Opt for items that sustain your energy and bolster your immune system. Proteins from eggs, fish, lean meat, legumes, and nuts are crucial for repair. Vivid fruits and vegetables are rich in vitamins and antioxidants that help combat infections. Complex carbohydrates like oats, brown rice, and sweet potatoes gradually release energy, preventing blood sugar drops that lead to fatigue. Additionally, don’t overlook healthy fats such as olive oil, avocados, and fatty fish – they’re excellent for both brain and heart health.”
Understand how to cope with cold and flu symptoms
There’s not much that can be done to address winter-related illnesses: “Most result from viruses, and specific medications to eradicate them don’t exist – we manage symptoms but not the viruses themselves,” explains Salisbury. Ashrafi recommends managing symptoms through hydration, rest, and symptom relief. For colds, he suggests using “paracetamol or ibuprofen for fever and aches, honey and lemon for soothing a sore throat, and saline sprays or steam to relieve blocked sinuses.” Flu can be more severe, he notes. “If you’re experiencing muscle aches, fever, and fatigue, assume it’s flu and allow yourself proper recovery time. Most individuals recover within a week, but don’t rush back to work if you’re still feeling unwell. That only prolongs the illness.”
“Severe sore throat is a common symptom of the current COVID variant, so consider testing,” adds Salisbury.
Consult a doctor if symptoms last or you experience breathlessness
“Most colds and flu will resolve on their own,” states Salisbury. “If you’re experiencing significant breathlessness, your GP should be informed.”
“Should your cough persist beyond three weeks, or if you’re coughing up blood, find breathing difficult, or feel generally unwell with chest pain and high fever, consult a doctor,” advises Ashrafi.
Feeling feverish in the initial days of a cold is usual, but this should subside, says Salisbury: “If you experience another significant temperature spike and continue to have a fever, generally accompanied by breathing difficulties, this may indicate pneumonia rather than merely flu.”
Maintain a well-stocked medicine cabinet
It can be quite unpleasant having to venture out for supplies when you’re unwell. “Ensure your medicine cabinet includes paracetamol and ibuprofen, if it’s safe for you to take,” suggests Ahmad.
“There are nasal sprays available; some form a gel layer inside your nose, while others rinse it out,” says Salisbury. “There is some evidence that using these in winter, especially after being around someone showing clear signs of a virus, can lower your chances of catching it yourself.”
Some medications may not be worth purchasing, warns Salisbury: “Cough syrups are generally ineffective. However, pain relief such as ibuprofen and paracetamol can assist with a sore throat, and gargling with throat-friendly versions can be effective too.” You might also find local anesthetic sprays or lozenges at pharmacies, which can provide help. Salisbury expresses caution regarding cold and flu medications: “They often contain minimal paracetamol doses, less than what you’d take for a full dosage, limiting your ability to use your full paracetamol dosage alongside them. Be careful when mixing them with other medications.”
Care for your mental health as well
Many experience the signs of seasonal affective disorder (SAD), but the condition isn’t straightforward, states Salisbury: “Is it the lack of light, the reduced activity from being cooped up because of darkness, or the absence of social opportunities that causes it? We don’t fully understand whether it’s actually the season and light levels, or the associated factors of winter like the cold and diminished socializing options. SAD is real, but it’s a complex mix.”
Nonetheless, there’s no denying that “winter can affect mood,” asserts Ashrafi. “The key is to incorporate structure and joy into your days. Aim to get outside daily, even if only for 10 minutes of daylight. Maintain a consistent sleep routine; oversleeping can genuinely increase fatigue.”
Make social interaction a priority
Isolation can significantly contribute to winter sadness, notes Salisbury. “It all revolves around your relationships with others,” she explains. “Try to engage in community activities and check in on your neighbours. Increasing your time with others or considering what you can do for others can notably uplift your mental well-being.”
“Maintain social connections,” Ashrafi concurs. “Arrange events that provide you something to anticipate, no matter how minor.”
But avoid spreading germs
Always cover your mouth when coughing or, ideally, stay home if you’re unwell. “If you’re experiencing a cold or flu, take care not to transmit it to others,” emphasizes Salisbury. “You’re more likely to catch these illnesses in crowded settings where many are coughing, as that’s how they spread. A properly fitting mask can lessen your likelihood of infection or spreading viruses, but ultimately, it’s a game of chance.”
Keep active
There may be less motivation to exercise during winter, according to Ahmad, but it’s vital to integrate it into your activities. “Choose a physical activity you enjoy: dancing, Zumba, cycling – whatever feels fun. If you find the winter weather challenging, consider indoor alternatives. Is it feasible to switch to swimming during winter and reserve jogging for summer? Identify an enjoyable activity that doesn’t feel burdensome. Exercising with friends or participating in a class can also help make it more manageable.”
Moderate your alcohol intake
During the holiday season, it can be easy to develop a habit of drinking excess alcohol, remarks Salisbury. “Explore the low-alcohol or alcohol-free options available. The progress made in recent years has been remarkable.”
If you do indulge excessively, you risk wearing yourself down, warns Salisbury: “Alcohol combined with sleep deprivation can heighten your susceptibility to infections, along with the harm from smoky environments. Whether you’re a smoker or just exposed to such environments, it may compromise your lung health.”
Establish winter wellness routines
What practices do the GPs follow to maintain health in winter while encountering numerous germs at work? “I’m mindful of the air quality in my consultation room,” shares Salisbury. “Even in winter, I regularly open the window to welcome fresh air, especially when patients have been coughing nearby.”
“I anticipate that being exposed to many pathogens means I will likely fall ill at some point,” Ahmad admits, “but considering my frequent exposure, my immune system isn’t likely in too bad a condition. I ensure my vitamin D levels are adequate by taking supplements.” She also prioritizes having some downtime weekly, preferably with a friend. However, she recognizes: “My exercise routine tends to decline in winter,” and notes, “I plan to attend yoga classes, so let’s see how that goes.”
“I strongly believe in maintaining a flexible routine,” states Ashrafi. “I begin my day with light, even if artificial, followed by a brisk walk to the gym for a workout prior to work. I focus on preparing colorful meals in the evening, including soups, curries, and stews. My vitamin D sits beside my toothbrush, so I don’t forget it. I also plan for rest days. Winter isn’t the season for extremes; it’s about being gentle with your body and responsive to its needs.” However, he admits: “I’m human, I have lazy weekends and indulge in chocolate periodically – that’s called balance.”
