Staying Well This Winter

Keep Warm

• Layer Up: Wear multiple layers of clothing, starting with a base layer to trap heat, followed by insulating layers like fleece or wool, and finish with a waterproof outer layer to protect against rain or snow.
• Accessories Matter: Keep your head, hands, and feet warm with hats, gloves, thick socks, and sturdy footwear. Heat escapes from these areas quickly, so covering them is essential.
• Indoors: Use blankets, hot water bottles, or heated pads for extra warmth.

Boost Your Immunity System

• Vitamin C: Include citrus fruits, leafy greens, or vitamin C supplements in your diet to help support your immune system.
• Vitamin D: With less sunlight during winter, consider fortified foods or supplements to maintain your vitamin D levels.
• Stay Hydrated: Drink plenty of water, even if you’re less thirsty in colder month. Dehydration can lower immunity.
• Hand Hygiene: Regularly wash your hands with soap and water to soap the spread of germs. To prevent the spread of germs. Use antibacterial gel when washing your hands isn’t an option. Avoid touching your face, as viruses can enter though your eyes, nose and mouth.

Self-Care for the Cold

• Stay Hydrated: Drink plenty of fluids, such as water, herbal teas, or warm drinks like lemon and ginger tea.
• Use Over-the-Counter Remedies: Products like Lemsip, Night Nurse and Strepsils, can help relieve cold and flu symptoms such as headaches, congestion, and fever. Follow the instructions on the packaging and don’t exceed the recommended dose.
• Apply Vapor Rubs: Vicks or other menthol-based rubs can help relieve chest congestion. Apply to your chest and back before bed to improve breathing and aid sleep.
• Try Face Steaming: Boil water, pour it into a bowl, and inhale the steam while covering your head with a towel. Add a few drops of essential oils like eucalyptus or peppermint to help clear nasal passages and relieve sinus pressure.
• Rest as Much as Possible: Your body needs energy to fight off illness, so prioritize sleep and avoid overexerting yourself.

Mindful Drinking

• Practice Moderation: The festive period is often synonymous with drinking (e.g. mulled wine, eggnog, and Bailey). Although alcohol can make you feel warmer and more sociable, it is actually a depressant and can alter your mood and lower your body’s core temperature.
• Stay Alert to Drink Safety: If you’re out celebrating the festive season, make sure to always keep an eye on your beverage to protect against drink spiking and use anti-spiking tools (e.g. bottle stopper, drink over and testing kit) to be extra secure. Attend events with trusted friends and look out for each other.

Coping with Isolation

• Build Social Connections: Stay in Touch: Use video calls, texts, or social media to maintain relationships with loved ones, even if they’re far away.
• Practice Self-Care: Do activities that that bring you joy, like reading, crafting, or watching your favourite films. Take regular walks or spend time in nature to clear your mind and lift your mood.
• Seek Support: Visit the support for Winter Break section!

References

https://www.nhs.uk/conditions/common-cold/

https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403 https://swlimo.southwestlondon.icb.nhs.uk/wp-content/uploads/2022/12/Self-Care-Information-for-Patients-Cough-Colds-V1.1.pdf

https://www.rochester.edu/uhs/care-of-colds-and-flu/