Winter Wellness: Stay healthy this winter

The winter can be difficult for many of us. Keeping warm, getting support with winter fuel payments and boosting your immunity can all help you stay healthy this winter.

People most affected and at greatest risk from the cold weather include:

• Older adults, especially those who are 75 and over
• People with a chronic and severe illness
• Pregnant women and children under the age of five
• Homeless people and rough sleepers
• People who cannot afford to heat their home
• People who are housebound or who have low mobility

Find out more at www.nhs.uk

Keep reading to find out about keeping yourself and others safe including:

• Keeping your home warm and safe this winter
• Looking after yourself and others
• Getting financial support with heating
• What other services you can access during the winter to keep you well

• Heating your home to at least 18C reduces the risk to health of someone wearing suitable winter clothing.
• Heating your home to at least 18C is particularly important if you have reduced mobility, are 65 and over, or have a health condition, such as heart or lung disease. Having room temperatures slightly over 18C could be good for your health.
• If you are under 65, active and wearing appropriate clothing, you may feel comfortable at room temperatures slightly lower than 18C.
• Overnight, people who are 65 and over or who have pre-existing health conditions, may find bedroom temperatures of at least 18C are good for their health; this may be less important if you are a healthy adult under 65 and have appropriate clothing and bedding. 
• If you can’t heat all the rooms you use, heat the living room during the day and your bedroom just before you go to sleep.
• Get your heating system and cooking appliances checked and keep your home well ventilated.
• If you have an electric blanket, use it as instructed and get it tested every three years. Never use a hot water bottle with an electric blanket.
• Do not use a gas cooker or oven to heat your home; it is inefficient and there is a risk of carbon monoxide poisoning which can kill.
• If you are not on mains gas or electricity make sure you have a supply of heating oil, LPG or solid fuel so you do not run out in winter.

Keep the warmth in by:

• Fitting draught proofing to seal any gaps around windows and doors.
• Making sure you have loft insulation and if you have cavity walls, make sure they are insulated too.
• Insulate your hot water cylinder and pipes.
• Draw your curtains at dusk and tuck behind radiators to help keep heat inside.
• Make sure your radiators are not obstructed by furniture or curtains.

Look after yourself and others

Look after yourself:

• Keeping well will allow you to do more and keep your independence. Being cold isn’t just uncomfortable it can be bad for your health. Sitting or sleeping in a cold room is not good for you and increases the risk of heart attacks, stroke and breathing problems. Don’t let the cold catch you out - check the weather forecast and be ready for cold weather.
• Keep your bedroom windows closed on a winter’s night; breathing cold air can increase the risk of chest infections.
• Exercise is good for you all year round and it can keep you warm in winter.
• Keep moving if you can, this will help keep you warm. Try not to sit for more than an hour – get up and walk around, make a hot drink and spread housework throughout the day.
• Wear a few layers of thin clothing rather than one thick layer; this will trap the heat better to keep you warm.  Thin layers of clothes made from cotton, wool or fleecy fibres are particularly good for maintaining body heat.
• Wear shoes with a good grip to prevent slips and falls. Make sure you have spare medication in case you are unable to go out.
• Food is a vital source of energy and helps to keep your body warm so have plenty of hot food and drinks.
• Aim to include five daily portions of fruit and vegetables. Tinned and frozen vegetables count towards your five a day.
• Prepare for cold weather.​Stock up on tinned and frozen foods, warm clothes and any medication​ so you don’t have to go out too much when it’s cold or icy.
• Power and utility companies have schemes which make at-risk groups a priority for reconnection following power cuts. Find out if you meet the criteria and if so, sign up.

Look after others:

• All of the advice for looking after yourself can be used to plan how to help others.
• Check on frail or older neighbours or relatives, especially those living alone or who have serious illnesses to make sure they are safe, warm and well.
• Ask about living in a cold home and support vulnerable individuals to access existing resources to keep warm.
• Those with care responsibilities, whether that’s for family members or on a professional or voluntary basis, should consult the Cold Weather Plan for England for a range of useful advice as well as ensuring that those at risk have homes heated to at least 18C and have plans in place to be able to check on others safely in advance of the cold weather (e.g. over the phone)
• In advance of winter, carers should be aware of how to refer to local housing and health services if further support is required. Simple Energy Advice provides free advice on energy efficiency & National grants to help with energy bills: 0800 444202 
• Charities, social and health care organisations should ensure that carers of those most at-risk are getting the support and advice they need to protect those who may be vulnerable to the ill-effects of cold weather.
• Keep babies safe when in the winter by following the 'Safer Sleep' advice provided by the Lullaby Trust, you can view this at Lullaby Trust  

There are many grants, benefits and advice in Waltham Forest and nationally to help make your home more energy efficient, improve your heating or help with bills. It’s worthwhile claiming all the benefits you are entitled to before winter sets in.

• The HEET Project - HEET can help make your home warmer and reduce your energy bills if you are in receipt of benefits or are aged 60 or over. Call them on 020 8520 1900 (local rates apply).
• Age UK Waltham Forest - If you are aged 50 or over, Age UK can help you maximise your income, apply for energy grants, understand your energy bills, resolve issues with your energy supplier or manage fuel debt. Contact them on 020 8558 5512 (local rates apply).
• Citizen's Advice Waltham Forest - CAB can help anyone to maximise their income, apply for energy grants, understand their energy bills or manage their finances or fuel debt. Contact them on 0808 278 7838 (national rates apply).
• Cold Weather Payment - you may get a £25 payment if you receive certain benefits and the temperature in your area is 0°C or lower for seven consecutive days.
• Winter Fuel Payment - you could get between £100 and £300 to help pay your heating bills if you were born on or before 5 April 1954.
• Warm Home Discount Scheme - if you are a pensioner on a low income, you may qualify for the Warm Home Discount Scheme. If eligible, you will receive a one-off annual discount of £140 on your electricity bill.
• For advice on energy bills and energy efficiency, contact Simple Energy Advice: 0800 444202 or go to the simpleenergyadvice website.

Learn more out about winter fuel payment.

Check whether you eligible for a cold weather payment.