As we go into December, shorter days and colder weather can affect our health in ways we often overlook. With more time spent indoors, winter viruses spread more easily, whilst reduced daylight can impact mood and energy levels.

Prevention starts with simple habits. Washing your hands thoroughly for at least 20 seconds can prevent one in five respiratory illnesses. Maintaining a balanced diet with plenty of fruit and vegetables helps your body function normally, whilst staying hydrated and getting 7-8 hours of sleep each night provides a solid foundation for wellbeing. Research shows that even modest sleep restriction can impair immune cell activity.

Winter can affect mental health too. Many people experience lower motivation and fatigue during darker months. Some develop seasonal affective disorder (SAD), which affects approximately 2 million people in the UK. Regular outdoor exercise, maximising exposure to natural daylight, and maintaining a consistent sleep routine can help. However, if low mood persists, it's important to speak with your GP, as SAD may require treatment similar to other forms of depression.

Digestive discomfort often accompanies festive celebrations. Richer foods and disrupted eating patterns can lead to bloating or indigestion. Eating mindfully, moderating portion sizes, and taking a short walk after meals can help your body cope better with seasonal indulgence.

December is also a good time to consider your overall health. If you haven't had routine checks recently or have specific concerns, your GP can advise on what's appropriate for your circumstances.

With thoughtful habits and timely professional advice when needed, you can enjoy the festive season whilst looking after your wellbeing.

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Your Quick GP Guide to Staying Well This Winter

‍Boost Your Defences

• ‍Take daily Vitamin D (10 micrograms / 400 IU all year round, but especially October–March).‍
• Prioritise good sleep – aim for 7–9 hours.‍
• Eat well – plenty of fruit/veg, regular meals, good hydration.‍
• Wash hands regularly to reduce spread of viruses.‍
• Stay active – even a brisk walk boosts immunity.‍
• Manage stress with rest, movement, and fresh air.‍
• Ventilate rooms, especially when hosting visitors.‍
• Avoid smoking or vaping to protect your lungs.

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If You Start Feeling Unwell

• ‍Rest and keep warm – your body fights infection best when you slow down.‍
• Stay hydrated – water, warm drinks, and soups help prevent dehydration.‍
• Use over-the-counter remedies like paracetamol or ibuprofen for fever, aches, and sore throat.‍
• Try simple symptom relievers – honey & lemon, lozenges, saline nasal sprays, steam inhalation.‍
• Avoid alcohol and smoking as they irritate your airways.‍
• Seek advice if symptoms worsen or don’t improve after a few days.

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When to See a GP

• ‍‍Your symptoms aren’t improving after 7 days, or are getting worse.
• You have a fever lasting more than 5 days.
• Breathing becomes difficult, or you’re wheezy or short of breath.
• You have chest pain or a persistent, worsening cough.
• You’re unable to stay hydrated (urinating less, dizziness, very dry mouth).
• You feel unusually drowsy, confused, or very unwell.
• You are pregnant, over 65, or have long-term health conditions (e.g., asthma, COPD, diabetes, heart disease).

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When to Seek Urgent Help (999/A&E)

• ‍Severe breathing difficulty or struggling to catch your breath.‍
• Blue lips or face, or very pale/clammy skin.‍
• Chest pain that is severe, worsening, or spreading.‍
• Sudden collapse, extreme drowsiness, or difficulty waking someone.‍
• Confusion or disorientation that comes on suddenly.‍
• A rash that doesn’t fade when you press a glass against it.‍
• Signs of severe dehydration (no urine for 12 hours, dizziness, very dry mouth).‍
• A child who is floppy, unresponsive, or not their usual self.