
|5 minute read
Stay fit and healthy this winter

Herman Khosah, senior marketing executive
Staying healthy can feel like a challenge as the winter weather continues and seasonal illness increases. With a few proactive steps, you can protect yourself and your loved ones. Stay warm and healthy with these top tips:
- Focus on hygiene. Wash your hands frequently for at least 20 seconds and avoid touching your face with unwashed hands.
- Boost your immune system. Nutrients like Vitamin C (citrus fruits), Zinc (nuts, seeds), and Vitamin D (fatty fish, fortified foods) can all help.
- Keep active. Moderate, regular exercise boosts immunity and overall wellness.
- Keep warm. Wear layers to maintain body temperature. Making sure your hands, feet, and ears are covered to avoid exposure to the cold.
- Catch up on your sleep. Aim for 8 hours nightly, as sleep strengthens the immune response.
- Don’t forget to stay hydrated. Drink enough fluid, The NHS recommend drinking 6 to 8 cups or a day - water, low-fat milk and sugar-free drinks, including tea and coffee, all count.
- Practice social distancing. Stay mindful in crowded spaces and do not get too close to people who are ill.
- Are you eligible for vaccinations? flu shots and other recommended vaccines are a vital defence against seasonal illnesses.
Combine the above tips to give yourself the best chance of protection against illness and good health throughout the colder months.
Are you 65 or over, or part of another at-risk group?
Get medical help as soon as you feel unwell. You can get help and advice from:
- A pharmacist – they can give treatment advice for minor illnesses and advise if you need to see a doctor.
- A GP – you should be able to speak to a GP online, over the phone, or in person if they think they need to see you.
- NHS 111 – go to 111.nhs.uk or call 111 if you have an urgent medical problem and you are not sure what to do.