Content has been developed and approved by Moderna UK. 

Life can be busy, and it’s often hard to fit everything in. Falling ill can disrupt your routine, affecting not only your wellbeing but also your ability to work, spend time with your family, go out with friends or enjoy your usual activities. As we enter the autumn and winter months, it’s important to be prepared with preventive measures to reduce the risk of illness, helping you stay well and keep doing the things you love. 

Why is it important to prepare for winter? 

Winter weather poses significant health risks, particularly for older adults (those aged 65 years and over) and those with chronic conditions such as heart or kidney disease, COPD, asthma, or diabetes.i Respiratory infections like flu and COVID-19 tend to see a rise in cases during the winter, making it essential to take steps to protect yourself. ii  

While it’s not always possible to completely avoid getting sick, there are several ways you can help to lower your risk and stay healthy, both physically and mentally through autumn/winter.  

Five simple steps to stay on track 

1. Staying healthy and active 

Maintaining a healthy, balanced diet, rich in fruits and vegetables is especially important during the winter months. The vitamins and minerals from these foods can boost your energy levels and strengthen your immune system, helping to prevent and fight off winter illnesses.iii,iv Try to incorporate a variety of colourful fruits and vegetables into your meals to ensure you’re getting a wide range of nutrients. 

Regular physical activity is also crucial for staying healthy. Even though it might be tempting to stay indoors, try to include some form of exercise into your daily routine. Whether it’s a brisk walk, yoga, or a home workout, staying active can improve your overall health and boost your immune system.v 

2. Vaccination 

Vaccinations are a key part of staying healthy during the winter. The NHS recommends that anyone at higher risk from COVID-19 and flu should take advantage of the extra protection offered by vaccinations.vi,vii Eligibility criteria vary for each type of vaccine, so it’s important to check if you’re eligible for both the flu and COVID-19 vaccines by speaking to your GP or pharmacist for advice.  

3. Plenty of sleep 

Adequate sleep is essential for maintaining a strong immune system, which helps defend against infections and illness. Aiming for 7-8 hours of sleep each night can reduce your risk of common winter illnesses.vii Establishing a consistent sleep cycle, where you go to sleep and wake up at the same time each day has been shown to be important for many different areas of health and wellnessviii and that having varied sleep/wake patterns can lead to an increase in cardiometabolic risk, health problems and sedentary behaviour.ix Prioritise good sleep hygiene by creating a relaxing bedtime routine, keeping your bedroom cool and dark, and avoiding screens before bed. 

4. Stay warm 

Staying warm during the winter months can help prevent colds, flu, and more serious health issues like heart attacks, strokes, and pneumonia. Aim to keep the rooms you use most, such as your living room and bedroom, at a temperature of at least 18°C if possible.i   A few tips to consider to help keep you and your home warm:i 

  • Keep your bedroom windows closed at night to retain heat 
  • Wear several layers of thinner clothing rather than one thick layer to trap heat more effectively 
  • Eat at least one hot meal a day  
  • Try to reduce draughts using draught excluders to reduce cold air entering your home 

5. Hand hygiene 

Washing your hands with soap and water is one of the simplest and most effective ways to protect yourself and others from illnesses like food poisoning, diarrhoea, flu, and COVID-19. Proper handwashing removes dirt, viruses, and bacteria, preventing them from spreading to others and surfaces. If soap and water aren’t available, use an alcohol-based hand sanitiser as an alternative. i

By taking these simple steps, you can significantly reduce your risk of illness and stay healthy throughout the winter months. Stay proactive about your health, and you’ll be better prepared to enjoy the season and all it has to offer. 

 

UK-MRNA-2400080. Date of preparation: November 2024