It’s officially winter, and as temperatures plummet to sub-zero, it’s time to get your thermals on and not slip into the habit of curling up on the sofa under a blanket every night after work with a hot chocolate and your favourite TV show. Although that sounds very inviting.

 

On icy days, do the penguin shuffle.

In the winter months, health and safety should be a top priority, and when it’s icy underfoot, experts suggest you walk like a penguin to reduce the risk of falls, fractures and broken bones. If you have to step outside onto frozen slush or sheets of ice, do the penguin shuffle!

 

What is the physiological process of the body when it is trying to deal with cold temperatures?

When you walk outside your front door on a cold winter’s morning, the heat begins to seep out from your body, and the cold temperature alters your body’s natural processes.

​Blood vessels narrow to prevent heat loss, and blood flow reduces. Extended exposure to cold weather can have a negative impact on the entire body, including the heart, brain, and other major organs.

 

Cold temperatures can exacerbate symptoms.

The narrowing constricted blood vessels caused by heat loss can create a tightening in the chest, exaggerating the symptoms of asthma, lung disease or respiratory conditions. Cold weather isn’t good for any existing health conditions or diseases; it can exacerbate symptoms.

​Arthritic pain, aching joints, inflammation and swelling can become more uncomfortable and, if you don’t dress sensibly, a cold, chilly wind can cause headaches, congestion and cracked, dry skin.

 

Too much exposure to extreme cold temperatures.

​Being in freezing temperatures can put a strain on the circulation system and can have a significant impact on cognitive function. Too much exposure to teeth-chattering temperatures can also result in hypothermia or frostbite.

 

Winter months in the warmer climates.

No wonder more and more people with chronic health conditions are moving to warmer climates to alleviate their symptoms, improve their mental health and stay active in the warm temperatures. Blue skies, a hot sun, a gin and tonic and walking on a golden beach with a blue sparkling sea sounds delightful. No more wintertime cold noses, numb fingers and toes, just a tan line and joie de vivre!

 

How can you protect yourself from the cold this winter?

Most of the time, you don’t have a choice about going out into the cold weather. You have a life to live, work to go to or the weekend football matches where you stand cold and shivery on the sidelines cheering on your little ones.

​It’s obvious but worth reminding, you should prepare for cold weather by checking the forecast and ensuring you have suitable clothing and essentials before heading outdoors.

​If it’s a cold, drizzly forecast, don’t leave home without your coat, and have an umbrella in the car or one ready to grab from your bag just incase the skies suddenly open. Being cold and wet isn’t good for you at all, and it makes things a lot harder for your body to cope with.

​It’s sensible to wear layers in cold temperatures outside, appropriate footwear, and accessories like a hat, gloves, and a scarf to retain warmth.

Limit your exposure to the wintery elements, and if you’re walking the dog, those little heated hand warmers are a godsend. A hot drink will warm the cockles of your heart whilst you wait for a bus or are working outside so don’t forget the travel mug.

 

Keeping warm in your home.

​There are lots of things you can do around the home to get ready for winter, like doing energy-efficient home improvements. Having the boiler serviced, blocking any drafts and using insulation in the loft or attic.

​It’s important to have a chimney swept every year to reduce the risk of fires and set up a carbon monoxide tester near your boiler. Make sure windows are closed and pull the curtains on those dark winter nights.

​It might be worth purchasing extra heaters to have in larger rooms, too.

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Cosy pyjamas and fluffy bed socks.

When it’s time for bed, have a lovely warm bath or shower, get out that winter duvet and an electric blanket if that’s what you like. Choose cosy pyjamas, fluffy bed socks, and you can always hug a hot water bottle.

 

World health leaders urge people to be winter wise.

​Health leaders are urging people to stay safe and warm and prioritise their health this winter. Colds, flu, the norovirus and other COVID strains will be on the increase during the winter months, putting a strain on healthcare providers.

 

​Take steps to stay healthy this winter by:

• Getting seasonal vaccinations
• Keeping warm when you can
• Keep moving! Take wintery walks in the fresh air and stay dry
• Exercise and also make time to rest and relax
• Wrap up warm when going outside
• Stay hydrated
• Treat damp, mouldy areas in the home
• Keep the windows closed
• Take any medication for ailments and conditions made worse in cold temperatures
• Practise self-care and look after your mental health. If you struggle with depression from late autumn to the start of spring, you might be experiencing the condition SAD (Seasonal Affective Disorder)
• Boost your immune system, eat well, and make sure you have plenty of food if it looks like the weather is too bad to leave home
• Take supplements including Vitamin D

​Once you are prepared for the plunging winter temperatures, take a moment to check on others. Children, the elderly and pregnant women can be vulnerable and may appreciate extra help.

Germs spread quickly, so think of others if you have a cold or flu; you may have to miss an event or take time off work to prevent making others ill.

​Try to enjoy the winter months; they can be beautiful. Snow covered trees and mountains, glistening frozen shrubs and cobwebs and watching children splashing in puddles or building a snowman.

 

 

 

References

https://www.bbc.co.uk/news/articles/c23nkr7nm93o

https://myhealth.alberta.ca/Health/pages/conditions.aspx?hwid=tw9037

https://www.healthwatch.co.uk/advice-and-information/2025-10-07/how-stay-well-winter