School Lane Surgery’s Helen Pidgeon shares simple, practical ways to boost your immune system, lift your mood, and stay healthy through the colder months.
As the days get shorter and the chilly weather sets in, many of us look forward to cosy evenings, hearty meals and festive get-togethers. But winter also has its challenges: colds and flu make the rounds, energy dips, and it’s easy to slip into hibernation mode. The good news? With a few smart habits, you can breeze through the colder months feeling healthier, happier, and ready to enjoy the season.
Support Your Immune System
Winter is prime time for sniffles, but your daily choices can tip the odds in your favour.
Seasonal veggies, leafy greens, and fruits are your best allies. Vitamin C-rich foods – think oranges, peppers, potatoes and even Brussels sprouts (not that anyone would willingly eat those!) – all help keep your immune system strong, while vitamin D, often lacking in winter, can be found in oily fish like salmon, sardines, and mackerel, or in fortified cereals and spreads.
Stay hydrated and drink plenty of water. Yes, even when it’s cold! It’s easy to forget in winter, but water helps regulate temperature and flush out toxins.
Exercise Regularly
Move your body: Yes, it’s cold, but aim for 30 minutes of activity most days. Home workouts, yoga or some strength training can boost immunity and chase away stress. Getting outdoors for a winter walk boosts vitamin D and mood.
Mental Wellbeing
Grey skies can sometimes dampen our mood, leading to the so-called “winter blues” or Seasonal Affective Disorder (SAD). Brighten up your mental health with these simple steps:
• Stay connected: A chat with a friend, a shared meal, or a community activity can do wonders. Isolation can worsen low moods, so try to stay connected.
• Soak up light: Open curtains wide, step outside when the sun peeks out, or consider a light therapy lamp if the gloom persists.
• Do what you love: Hobbies, crafts, reading, or learning something new can bring joy and balance.
Reduce Stress
Practice mindfulness: Meditation, journaling, or deep breathing can reduce anxiety and help you stay grounded.
• Limit doom-scrolling: Too much news or social media can drain your energy.
• Stick to a schedule: Go to bed and wake up at consistent times to support your circadian rhythm.
• Create a restful space: Keep your room cool, dark, and quiet. Avoid screens before bed.
Winter Wellness Habits That Work
Sometimes it’s the small things that make the biggest difference:
• Wash your hands regularly. This is one of the best ways to help stop germs spreading.
• Ventilate rooms, even in winter, as fresh air helps reduce airborne viruses.
• Dress in layers to stay warm and comfortable. Not one big thick layer; air trapping is key. Wool or thermal base layers help trap body heat.
• Rest. Aim for 7–9 hours of sleep to recharge your body and mind.
Embrace the Season
Practice hygge (the Danish art of coziness): Light candles, wear soft clothes, enjoy warm drinks, and find joy in slowing down.
Plan things to look forward to: Whether it’s a winter trip, hobby, or simply a favourite show, having small joys can lift your mood.
Wellness Is Better Together
This winter, consider checking in on elderly neighbours or catching up with friends and family. Winter doesn’t have to mean inactive days and endless sniffles. With mindful choices and some community spirit, you can turn the colder months into a season of strength and connection.
Here’s to making this winter your healthiest yet. Oh, and don’t forget to book your flu or COVID vaccine if you are eligible!
Helen Pidgeon
Advanced Nurse Practitioner, School Lane Surgery
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