Winter is fast approaching, temperatures are dropping and the days are growing shorter.
This also means the dreaded season of cold and flu is on the horizon. But no need to panic!
Now is the perfect time to take a few extra precautions to keep you and your home healthy and comfortable.
We’ve gathered together the top tips for boosting your immunity while keeping your home warm, so you can stay protected from illness. These practical tips will ensure you stay safe during the winter, leaving you free to fully enjoy the upcoming festivities (without the need for menthol drops and piles of tissues!)
Cold and Flu Season 2024
Each flu season can be unpredictable and both flu and COVID-19 are likely to be prevalent this year. The NHS are encouraging people to get vaccinations booked in early to maximise the protection during the period of greatest risk (December and early January).
The NHS is recommending flu and Covid vaccination for several groups, including:
● Everyone aged 65 years and over
● Individuals under 65 with certain medical conditions (or long term conditions)
● All pregnant women
● Children aged 2 and 3 years, all primary school children, and some secondary school children
● Care home residents and frontline health and social care workers
Whilst vaccination is a great way to prevent illness, there are still many things you can do in your day-to-day life, and around the home, to further protect yourself and your families from falling ill.
Immunity Boosting Tips
Taking control of your own health now, can save you a lot of suffering down the line. There are some small changes you make now which could help you fend off the cold and flu viruses later in the year. Here are some actions that may support your immune system:
Be mindful of your diet and nutrition
A balanced diet rich in vitamins and minerals is essential for a strong immune system. You should focus on:
● Whole foods like fruits, vegetables, nuts, seeds, and legumes.
● Lean proteins
● Foods rich in vitamins A, C, E, zinc, and selenium and probiotic-rich foods like yogurt and kefir
● Healthy fats from sources like olive oil and fatty fish
For some people, getting the right amount of vitamins and minerals each day isn’t easy. A busy lifestyle and monetary concerns can mean quick and easy options are the way to go. If this sounds familiar, it might be worth considering supplements for key vitamins or minerals.
However, it’s important that you consult with a healthcare professional before starting any new supplements, especially if you have underlying health conditions or are taking medications. A local pharmacist might be able to guide you in the right direction.
Consider lifestyle factors
In addition to a healthy diet, certain lifestyle factors can also have an impact on your immune system. Think about the following aspects and see if there are areas you can improve on:
● Do you get adequate sleep?
A good quality night of sleep can be crucial to a healthy immune system. Most adults need between 7 – 9 hours each night. Making sure you have that all important rest helps your body repair itself, so it’s ready to fight off any infections.
● How often are you moving?
Regular, physical activity is great for immune function. It can lower stress levels and help our circulation, boosting immune cell production. Performing any kind of moderate activity 3-4 times per week, for as little as 30 mins can make a big difference.
● Are your stress levels okay?
Feeling chronic, prolonged levels of stress can actually weaken your immune defences. Stress is part of everyone’s life unfortunately, but one way to tackle it is to give yourself dedicated relaxation time. It can be as little as 15 minutes in the morning, or evening, to switch off. This could include activities like meditation, yoga or simple breath and stretch practices.
● Is your hygiene on point?
During the pandemic everyone had hand washing and sanitising at the front of their mind, but since life returned to some normality, these aren’t such a prevalent practice. As we approach flu season (with COVID still around) it’s good to adopt more conscientious hygiene practices. Wash your hands frequently, use hand sanitizers and avoid touching your face.
Keeping Your House Warm
Alongside the actions we take to keep our insides healthy, it’s also important that our homes are warm and comfortable. Ensuring you have a reliable, effective heating system is crucial to keeping everyone in your home safe.
It’s recommended to maintain indoor temperatures between 18°C and 21°C in occupied rooms. This temperature range helps create a comfortable environment that supports overall health and well-being while also being energy-efficient.
Home heating tips
Heating your home doesn’t just come down to turning on the thermostat, there are other steps you can take to ensure your home retains heat and keeps everyone warm and comfortable.
- Put weatherstripping or caulk around windows and doors to stop drafts.
- Hang thick curtains or thermal blinds to add another layer of insulation.
- Place draft excluders at the bottom of doors to keep cold air out.
- Get your boiler serviced each year to keep it running well.
- If your current heating system is inefficient or outdated, consider a new boiler upgrade. The central heating installation cost for a 3 bedroom house is around £4,000 to £6,000, but this can vary depending on the size of your home, the type of system you choose, and your location.
- Move furniture away from radiators so heat can move around.
- Put reflective panels behind your radiators to bounce heat back into the room.
- Shut the doors inside your house to keep heat in the rooms you’re using.
Keep in mind that while some of these tips don’t cost much, others like installing a new boiler are a bigger expense. These upgrades, however, can save you money on energy bills in the long run and make your home healthier and more comfortable.
By following the tips we’ve discussed, you can create a warm and comfortable home environment while staying healthy and safe throughout the winter months. Remember, keeping your home at a good temperature and taking steps now to improve your immune system, will benefit you all year round – and ensure you have an enjoyable winter season.
Article written by Becky Mckay
