The winter months loom ahead and the weather forecasters are already arguing as to whether this year we’ll suffer another extremely cold winter or we’ll get away with a mild one.  Is there anything you can do to get through the season in good shape and remain as healthy as possible?

Keeping your immune system in tip-top condition will help protect you from picking up colds and minor infections.  Make sure you get your 5-a-day of fruit and vegetables.  ‘Winter warmer’ puddings and pies are always tempting and especially in cold weather, but they don’t necessarily provide the vitamins and minerals required to keep us strong and healthy.  If your working environment is cold and extreme, then it’s only natural to crave carbohydrates such as pasta and yearn for the consolation of a plate piled high with hot fried foods.  But there is also plenty of warmth and comfort in a tasty stew made with fresh winter vegetables accompanied by some wholemeal bread. 

Make sure you are getting enough milk and dairy products in your diet.  These days we try and avoid foods that are very fatty so you might prefer to drink semi-skimmed milk and eat lower fat cheeses and yogurts.  Dairy products are rich in proteins and calcium which help keep your bones strong which is always a bonus when you do a strenuous job.  We often tend to put on weight during the winter partly due to the urge to stay at home in the warm, partly due to comfort eating when the weather is cold and of course over indulging ourselves at Christmas. 

Why not try some new winter activities like a brisk walk along to your nearest park or out in the local countryside.  Maybe curling or cross country skiing could turn out to be your new sport of choice.  Exercise can be invigorating and good fun and will not only boost your immune system but help you maintain a healthy weight.  If you are a keen runner than the winter months shouldn’t stop you - wear plenty of light layers and try running leggings instead of shorts.  A hat and gloves will help keep you warm and it’s also a good idea to wear something reflective whilst running in the winter darkness so that you are easily visible to passing drivers.

Seasonal flu can come on very suddenly and make you feel very poorly with symptoms including not only a cough and sore throat but chills, headaches, aching muscles and fever.   Over the next few months make sure you have your annual flu jab so that you can avoid one of winter’s least pleasant aspects.

Each year between 600,000 and one million people in the UK catch norovirus (the winter vomiting bug).  Although for healthy adults, norovirus is not generally dangerous, it is still a most unpleasant experience and to be avoided.  If you do contract norovirus then make sure you drink plenty of fluids so that you don’t become dehydrated and make sure you wash your hands thoroughly so that you don’t pass it on.  Norovirus is passed on through contact with an infected person so you can see why it is so important to wash your hands regularly and not share flannels and towels.

During the winter months some people feel the effects of the ‘winter blues’ which is a milder form of Seasonal Affective Disorder.  Feeling low in winter can be helped by simple things such as keeping active, getting outside and taking advantage of what light there is, keeping warm, socialising with friends and family, and if necessary using a lightbox and/or dawn simulator.  For more information on Seasonal Affective Disorder (SAD) see www.sada.org.uk.  If winter feelings of depression start to become too much to cope with, then you should seek medical advice from your GP. 

Look after your skin over the winter season so that it doesn’t get dry and chapped.  You should use a body moisturiser and a good hand lotion to help protect your skin from the wind and cold.  Don’t forget your lips can also get cracked and sore so use a lip balm if you’re working outside.

In conclusion, there are many ways to try and keep well during winter including eating a healthy and balanced diet to strengthen your immune system, keeping active so that you’re physically fit as well as cheerful, having an annual flu jab to avoid seasonal influenza and generally look after yourself.  

Val Grant
Senior Occupational Health Nurse UKOH