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4. <strong>St</strong>ay warm<br />
Being too cold puts stress on your body. When the<br />
temperature drops below 8°C, some people are at<br />
increased risk of mental or physical illness, especially if<br />
they’re over 65, disabled, pregnant, have young children<br />
(under school age), have a mental health condition or have<br />
a long-term health condition. Low temperatures increase<br />
vulnerability to heart attacks, stroke, flu, pneumonia,<br />
hypothermia, falls and injuries, and can worsen mental<br />
health conditions like depression and dementia.<br />
It also increases the symptoms of Raynaud’s Disease,<br />
a relatively common condition that interrupts blood<br />
supply to the extremities, causing symptoms such as<br />
pain, numbness, stiffness and pins and needles. It most<br />
commonly affects the fingers, and you may notice them<br />
go white or even blue and then turn red as blood flow<br />
returns.<br />
Keep your home heated to at least 18°C and use hot<br />
water bottles, heat packs or electric blankets if you need<br />
them. Try a hot bath rather than a shower, have hot drinks<br />
and eat for warmth (hot cereals, soups and stews are<br />
good options). Pre-warm clothes on a radiator or in your<br />
airing cupboard, and once you’re outdoors try to breathe<br />
through your nose, as this warms air before it reaches<br />
your lungs. Wear layers, warm gloves and a hat. If you<br />
have Raynaud’s Disease, use hand dryers for a warmth<br />
top-up while you’re out, wear an extra pair of gloves and<br />
socks, and avoid heavy carrier bags that restrict blood<br />
flow to your fingers.<br />
5. Eat healthy comfort food<br />
Comfort food doesn’t have to be unhealthy. <strong>St</strong>ews and<br />
soups are great winter foods, but watch your fat and<br />
salt intake and include plenty of vegetables. Homemade<br />
soups are easily made with a cheap, simple blender, and<br />
cooked fruit with low-fat custard makes a great winter<br />
pudding. The NHS website has some healthy, warming<br />
recipes for dishes like fish pie, lemon chicken and<br />
vegetable soup. Just visit www.nhs.uk/live-well/eat-well<br />
and click on recipes.<br />
6. Look after your mental health<br />
<strong>St</strong>ay active, warm and sociable: exercise, time spent<br />
outdoors and the company of others can all help stave<br />
off winter blues. However, if you think you may have fullblown<br />
SAD (Seasonal Affective Disorder), see your GP for<br />
help. Don’t suffer in silence.
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