A GP’s Guide to Staying Healthy This Winter
Every winter, the same headlines appear: the NHS is stretched to its limits and GP surgeries are overflowing with seasonal illness. Nobody wants to spend the holidays sitting in a waiting room when they could be enjoying mince pies and The Sound of Music. The good news is there are simple ways to stay well, boost your immunity and make it through the colder months feeling your best.
Get Protected
Sunshine in a Bottle
Vitamin D is essential for bone, muscle, and immune health, yet most people in the UK do not get enough between October and March. During this time, the sunlight simply isn’t strong enough to help our bodies produce vitamin D naturally.
The NHS now recommends that everyone over the age of one consider taking a daily supplement of 10 micrograms (400 IU) throughout autumn and winter. Foods such as oily fish, eggs, and red meat contain small amounts, but not enough to meet one's needs. Some breakfast cereals and dairy alternatives are fortified with vitamin D, which can also help one top up one's levels.
Low vitamin D has been linked to bone problems such as rickets and osteoporosis, fatigue, and low mood, so keeping your levels healthy can make a real difference to your energy and well-being.
Lighten Up
It’s estimated that around two million people in the UK experience Seasonal Affective Disorder (SAD) each winter. Symptoms like low mood, irritability, and tiredness tend to peak between December and February.
Spending just an hour a day outdoors, especially around midday when natural light is strongest, can help. If that’s not possible, consider using a light therapy lamp for around two hours a day. Small changes at home can also help — painting rooms in lighter colours or sitting near a window while working can make a surprising difference.
Staying physically warm also plays a role in managing mood. Studies show that maintaining your indoor temperature between 18°C and 21°C, wearing layers, and drinking hot drinks can help ease symptoms of winter depression. If low mood persists despite these measures, it’s crucial to speak to your GP, as psychological therapy or medication may help.
Scrub Up
Public Health England reports that up to 80 per cent of infectious diseases are spread by touch. Regular handwashing is one of the simplest and most effective ways to protect yourself from colds, flu and other winter infections.
Spend at least 40 to 45 seconds washing your hands with soap and warm water, making sure to clean between your fingers, the backs of your hands, and under your nails. It might sound basic, but it’s one of the most powerful defences against the spread of germs.
Act Fast
If you feel like you’re about to come down with the lurgy, be proactive and take zinc supplements. Studies show that zinc can speed up your recovery from a cold and reduce the severity of your symptoms if taken within 24 hours of them starting. You may also consider giving yourself a health boost by upping your vitamin C intake, ensuring you’re eating as many fruit and vegetables as possible – tis the season for Brussels sprouts!
Moderate Your Drinking
The festive season often brings an open bar mentality, but drinking too much can weaken your immune system, leaving you more vulnerable to infections. NHS guidelines recommend keeping alcohol intake to no more than 14 units per week, spread across several days with at least two alcohol-free days.
Consider swapping your usual drink for one with a lower alcohol content or trying alcohol-free alternatives. You may notice better sleep, higher energy levels and fewer winter sniffles.
Get Jabbed
According to the UK Health Security Agency, flu causes an average of 8,000 deaths each year in the UK, and hospital admissions remain high among older adults and people with chronic conditions.
If you are eligible for the free NHS flu jab, it’s one of the easiest ways to protect yourself and others. The vaccine does not contain a live virus, so it cannot give you flu — at worst, you may experience a mildly sore arm.
This year, NHS England expanded its COVID-19 booster and flu vaccination programme to cover more at-risk groups, including pregnant women, carers, and those with weakened immune systems. Check your eligibility and book early to avoid the winter rush.
Winter may bring dark mornings and chilly commutes, but it doesn’t have to bring illness. By looking after your nutrition, mental wellbeing and immunity, you can keep yourself healthy and help reduce pressure on the NHS. Prevention really is the best medicine.
