Top tips for healthy living this winter

By Madeleine Gauffin, Psychologist at Livi, and Dr Annette Alaeus, Medical doctor and infectious disease specialist at Livi

As prices continue to surge for food, energy and fuel this winter, the cost of living crisis can affect not just our wallets, but our health too.

A YouGov poll commissioned by the Royal College of Physicians found that 55% of Britons have felt that their health has worsened due to higher heating and food costs. The College’s President shared his fears that one in two people are already experiencing impacts of the crisis at a time when the NHS ‘is under more pressure than ever before.’

As the new school year begins amid a tough economic landscape, many households are having to make compromises. However, maintaining the health and well-being of your family doesn’t have to be one of them. Here’s some essential advice for healthy living this winter.

1.      Get your jabs up to date

Immunisation is the process that protects us against a specific disease through vaccination. According to the World Health Organization, we’ve now developed vaccines for more than 20 life-threatening diseases, helping to prevent up to 5 million deaths worldwide every year. Most recently, Covid-19 vaccines have been given to millions of people across Europe, helping to reduce the number of cases dramatically. ‘Immunisation is extremely important for public health,’ says Dr Annette Alaeus, a Livi medical doctor and infectious disease specialist. 

‘Vaccines have given us the opportunity to save lives and reduce hospitalisations. They have also helped us to protect people against the harmful long-term effects of some infections.’

Before the polio vaccination, for example, people who survived the infection were often left with incurable health issues like paralysis or breathing difficulties.

‘On a societal level, vaccines reduce the financial and human costs associated with hospitalisation and long-term disabilities or health problems. They help people carry on with their lives and continue to contribute to their communities,’ says Dr Alaeus.

So ensuring your family’s immunisation records and vaccines are up to date is one step that can help you live well this winter. There’s a new flu vaccine every year that protects against common strains, so if anyone in your household gets the flu, they’re likely to have milder symptoms and a shorter illness. 

Many vaccines are routinely offered for free by the NHS. The flu jab is free if you’re over 65, pregnant, or part of some other high-risk groups. From mid-October, anyone over 50 can get a jab for free, and some children are eligible for a free nasal spray flu vaccine.

2.       Look after your mental health 

Rising costs can lead to financial stress in multiple households and have a large impact on our quality of life. 

The Independent reported that NHS leaders have warned rising energy and food bills could contribute to a ‘huge mental health crisis.’ Meanwhile, Samaritans said it had received 12,000 calls from people mentioning finance or unemployment concerns in July alone.

Left unattended, this financial stress can manifest in different ways such as anxiety, depression and cardiovascular diseases.

Here are a few suggestions to help look after your mental health during difficult times: 

                                       i.   Exercise: Colder weather makes it harder to keep active, but regular exercise can really help your mental health. Exercise helps manage stress by lowering our cortisol levels and releasing endorphins,’ says Livi Psychologist Madeleine Gauffin. Find an activity you enjoy, like yoga, walking, cycling or team sports, and you’ll feel more motivated to squeeze it into your routine.

                                     ii.    Mindfulness: Meditation, or quiet, contemplative time, is a great tool to help become more conscious of your thoughts and feelings, and alleviate the key symptoms of stress. Research shows that controlled breathing exercises can also help reduce symptoms of stress. Try diaphragmatic breathing, which involves taking deep, mindful breaths for 2-3 minutes. 

                                    iii.   Professional help: Sometimes, you may need professional support to help manage feelings of stress. If you regularly feel overwhelmed, or anyone in your household seems to be struggling with feelings of stress or anxiety, book an appointment to speak to a doctor or therapist. 

3.       Eat well to prevent malnutrition

According to the Food Foundation, in April 2022, 7.3 million adults said they had gone without food or could not physically access it the past month, which includes 2.6 million children. This figure rose sharply from 4.7 million adults in January. 

When a pack of apples from Tesco costs £1.70 while doughnuts are 80p, eating healthy can feel hard on your wallet. With rising food costs, it can take some planning to make sure your family gets all the necessary nutrients in each meal. 

Ensuring your food is made with ingredients and a variety of colour is key to eating healthy. Frozen vegetables and fruits are cheaper yet just as healthy as fresh ones, and can help fend off diet-related diseases like scurvy. Vitamin supplements are also a good way to help keep your family well being in check. Taking vitamin D in the winter is particularly important because the reduced sunlight increases our risk of vitamin D deficiency.

Hopefully following these tips can help your family adapt to a difficult financial environment. In case you need emergency support, look up your local food bank, check in with your local GP and check if your council is offering any support.