Winter Wellness: 12 Simple Ways to Stay Healthy This Winter

Winter in the UK brings colds, flu, short days and cold homes. You can't avoid every bug, but a few simple habits can help you stay well, and feel better, until spring.

Protect yourself from bugs

• Wash your hands often with soap and water, especially before eating and after travelling.
• Catch it, bin it, kill it. Cough or sneeze into a tissue, bin it, and wash your hands.
• Check if you can get a free flu vaccine. The NHS offers free flu jabs to people in certain groups, such as older adults, pregnant women and people with some health conditions. Check the NHS website to see if you're eligible.
• Stay home if you're unwell, when you can, to avoid spreading illness.

Look after your body

• Keep warm. Try to heat the rooms you use most, and wear layers. The NHS advises heating your home to at least 18°C if you can, especially if you're older or have a health condition.
• Think about vitamin D. We get most of our vitamin D from sunlight, which is weak in winter. The NHS advises that everyone considers taking a daily vitamin D supplement in autumn and winter.
• Eat well. Warm soups and stews packed with vegetables are cheap, filling and healthy. See our batch cooking guide.
• Keep moving. Short walks in daylight help your body and mood. Our guide to getting more steps has easy ideas.
• Sleep well. See our tips to sleep better in winter.

Look after your mind

• Get outside in daylight, especially in the morning.
• Stay connected. Short, dark days can feel lonely. Call a friend, or check in on an older neighbour.
• Plan things to look forward to, even small ones.

Know where to get help

For minor illnesses like colds, a pharmacist can often help and advise. If you need medical help but it's not an emergency, contact your GP or call NHS 111. In an emergency, call 999.

Common questions

How can I avoid catching a cold?

You can't avoid every cold, but washing your hands often, not touching your face, and getting enough sleep can all help.

Should I take vitamin D in winter?

The NHS advises that everyone considers taking a daily vitamin D supplement during autumn and winter. Speak to your GP or pharmacist if you're unsure.

Who can get a free flu jab?

Free flu vaccines are offered to certain groups, such as older adults, pregnant women, young children and people with some health conditions. Check the NHS website for this year's eligibility.

What should I do if I feel low in winter?

Getting daylight, staying active and keeping in touch with people can help. If low mood lasts or affects your daily life, speak to your GP.

Related guides

• How to Sleep Better in Winter
• How to Get More Steps When You Work from Home
• Batch Cooking for Beginners

This guide is for general information only and is not medical advice. If you have a health concern, speak to your GP or pharmacist, or call NHS 111.