5 simple ways to stay well this winter

1. Keep your home warm and dry

Living in a cold, damp home can increase the risk of respiratory illnesses and other preventable health conditions. 

In line with guidance from the World Health Organisation, Health New Zealand recommends keeping your home at at least 18°C during winter where possible. For homes with pēpi (babies), tamariki (young children) or older people, Health NZ recommends aiming for above 20°C.

There are simple things you can do to help keep your home warmer and drier:

• Open curtains during the day to let in sunlight and close them before it gets dark to retain heat. 
• Open windows fully for 10-15 minutes each day to air your home and replace moist air.
• Use extractor fans when cooking and showering.
• Dry washing outside where possible.
• Pull furniture and beds slightly away from walls so air can flow.

If you notice condensation, wipe it away and look out for signs of dampness or mould.

2. Get your flu vaccine

One of the best ways to protect yourself against influenza (flu) is to get your annual flu vaccine.

Flu isn't just a bad cold. It can make even otherwise healthy people very unwell and can be particularly serious for young children, older people, pregnant people and those with certain health conditions.

Because flu viruses change, the vaccine is updated each year. Health New Zealand recommends annual flu vaccination for everyone aged six months and over, and it is free for some people who are at higher risk of becoming seriously unwell (children aged 6 months to under 5 years, people who are pregnant, people over 65, etc).

Talk to your local The Doctors medical centre about vaccination and whether you are eligible for a funded vaccine.

In New Zealand, the ideal time to get the flu vaccine is in April and May before winter starts, though you can still get vaccinated anytime from April to December. It takes up to 2 weeks after having your flu vaccine for your body to start protecting against the flu.

3. Support your immune system

There’s no magic food or supplement that will prevent you from getting sick, but looking after your overall health supports your body's normal immune function.

Aim to eat a varied diet with plenty of fruit and vegetables, whole grains and sources of protein. Stay hydrated, get enough sleep and continue to be physically active.

It can be tempting to move less when it's cold and dark outside, but regular activity is good for your physical and mental health. It doesn't need to be complicated – a walk around the block, mowing the lawns or an indoor workout all count.

4. Don't forget the basics

Simple hygiene habits are an important way to reduce the spread of winter illnesses:

• Wash your hands regularly with soap and water for at least 20 seconds and dry them thoroughly. Or use an alcohol-based hand sanitiser if soap and water aren't available. 
• Cover coughs and sneezes and avoid sharing food and drinks.
• Regularly open windows and doors to improve ventilation and help reduce the spread of respiratory infections indoors.

5. Stay home when you're sick

Sometimes the best thing you can do for yourself, and those around you, is stay home and rest.

If you're unwell, staying home gives your body time to recover and helps reduce the chance of passing your illness on to colleagues, classmates, friends and whānau.

Make sure you drink plenty of fluids and give yourself time to recover rather than trying to push through.

Most common winter illnesses can be managed at home with rest and self-care, but if you’re concerned about your systems, ask your healthcare team.

If you need advice or support this winter, The Doctors team is here to help.