Keeping warm and well in winter

Keeping warm in winter is important as we get older as cold weather and winter bugs can affect us more than they used to. Winter weather can also stop us from getting out and about sometimes. But there are things you can do to stay warm and well and prepare yourself and your home for the winter period.

Keep moving

A little bit of activity now and then is a great way to help you keep warm, as well as help you maintain strength and mobility. So try not to sit still for more than an hour at a time.

There's no one-size-fits-all approach when it comes to keeping moving, so it's important you do something that feels right – and safe – for you.

Eat well

It can sometimes be difficult to keep up the motivation to prepare meals. But it's good to try and keep to a routine where you can.

Eat warming foods and drink hot drinks

Warming foods, like soup and stews, and hot drinks like tea can help you to keep warm, so try to have at least one hot meal a day and as many hot drinks as you can.

Have a range of foods in your diet

Try to have a range of foods in your diet and try to eat fruit and vegetables each day – frozen and tinned vegetables can be just as good as fresh. It's also a good idea to keep your cupboards stocked with some basics just in case you can't get out to the shops – whether due to illness or bad weather.

If you're struggling to eat enough or if you've lost weight

It’s better to eat a bit of what you fancy than nothing at all. If the only thing you can face is a slice of cake, for instance, then you should have it.

If you've recently lost weight without meaning to, or if you have a smaller appetite than usual, visit the Malnutrition Task Force to find out why this might be and what might help.

Get your winter vaccinations

Respiratory viruses are more widespread in winter, so it's especially important to get your vaccinations. Vaccinations are particularly important this winter as flu and coronavirus levels are expected to rise.

Find out who's eligible for the spring coronavirus booster jab

You're entitled to a free flu jab from the doctor or pharmacist if you:

• are aged 65 or over
• care for someone, such as a friend or family member
• are under 65 and have a serious long-term health condition
• live in the same house as someone who is immunocompromised
• are in long-stay residential care.

When you get your flu jab, check if you're also eligible for the pneumo vaccine, which helps protect you from pneumonia, and the Shingles vaccine.

Make sure your home is warm enough

Try to heat your home to a steady and comfortable temperature throughout the day in the rooms you use most, such as the living room and bedroom – usually around 18°C (64°F) is ideal. If there are rooms you don't use, like a spare bedroom, turn off the radiators in that room and close the doors. This will help you save on energy costs while keeping warm in winter.

Keep curtains open during the day

During the day, keeping curtains open can help allow warmth into your home.

Block out draughts

At dusk, close all the curtains and keep the windows closed to block out draughts and help keep heat in when the weather's at its coldest. It can also help to keep doors closed around your home to stop draughts.

Put rugs down on wood or laminate floors

If you have wood or laminate floors, you may want to consider putting rugs down to better insulate your home.

Use a hot water bottle

Using hot water bottles is a cost-effective way to stay warm, especially if you put them under blankets or duvets to keep you warm while you're sleeping.

Make sure to never use a hot water bottle with an electric blanket.

Stop the spread of germs

As well as getting vaccinated, there are some other simple measures we can take to reduce the spread of illness. Regularly washing your hands with soap and water is one of the best ways to stop germs from spreading. 

You can also:

• catch coughs and sneezes in a tissue
• choose to wear a face covering in busy indoor spaces, like shops
• leave windows ajar to let fresh air circulate when meeting people indoors
• avoid close contact with people who are unwell.

Wrap up well

Wrapping up well, using jumpers, hats, scarves and blankets can help you stay warm over the colder months. 

Wear multiple layers

Wearing several thin layers will keep you warmer than wearing one thick layer, as layers trap warm air between them.

If you're heading out, make sure you take some extra layers – even if you don’t need them immediately. It's a good idea to be prepared because the temperature can drop significantly when the sun goes down.

Wear warm nightwear, thick socks and slippers

Cold temperatures can disrupt our sleep. Wearing warm nightwear, as well as thick socks and slippers, can help you stay warm overnight.

Apply for all the benefits you're entitled to

Winter is often an expensive time of year. If you're worrying more about money or you're struggling to pay your heating bills, it's a good idea to make sure you're receiving all the benefits you're entitled to. 

There are also a number of financial help schemes that can help with your energy bills this winter. 

Find out more about how to boost your income this winter

Stock up on cold and sore throat remedies and food

It's a good idea to make sure you're prepared – winter weather can be unpredictable and can stop you from getting out and about.

Think about stocking up on cold and sore throat remedies, as well as food, in case it's harder to leave the house. Your pharmacist can give you advice on what might help if you're feeling under the weather. You might also want to get big bottle of water in case the water supply is interrupted.

Take extra care outside when the ground is slippery

It's important to be careful when out and about. In the autumn, fallen leaves and rain can make the ground very slippery. And in winter, ice and slow can seriously increase your risk of falls.  

You might find that shoes with non-slip soles or with a good grip are helpful. Consider keeping salt and sand mixture handy to grit paths. You could ask your neighbours for help to clear paths or driveways in bad weather.

Keep emergency numbers nearby

Whether it's rain, snow, ice or sleet, winter weather can make it more difficult to get out and about, so it's a good idea to note down important numbers and keep them by your phone in case of an emergency.

Call 105 in the event of a power cut – you can report a power cut and get information and advice if there's one in your area.

Be aware of your heart and circulation

The cold can increase the risk of a stroke or heart attack, as well as hypothermia. If you think you or someone else is experiencing any of these symptoms, call 999 (or 112 from a mobile) immediately and ask for an ambulance.

For a stroke, think FAST:

F – Is the face drooping on one side?

A – Can the person raise both arms and keep them there?

S – Is speech slurred?

T – Time to call 999 if you spot any one of these signs.

Find out more about strokes on the NHS website

Many people experience severe chest pain during a heart attack – but the symptoms can be different for different people. 

Find out more about heart attacks on the NHS website

Look out for other people

There are lots of simple, practical things we can do to look after each other over the winter period. 

Encourage the older people you know to look after their health – one of the easiest ways to do this is to make sure they've had their free flu jab and coronavirus booster vaccine.

Try to make time for relatives, friends and neighbours. Darker nights and cold weather can make it harder for people to get out and about and we can all end up feeling lonely or out of sorts. Calling for a chat, popping in for a cuppa or even sending a card in the post can really help let someone know you're thinking about them.

When it's wet or icy outside, it's easier to slip. You could help your neighbours get out and about safely by helping them keep their paths and driveways clear and salting their steps and slopes. 

The development of this information was supported by an educational grant from Seqirus.