Once again, we’ve reached that time of the year when the nights start drawing in and there’s a biting chill in the air. It feels as though the winters are getting harsher every year, with lower temperatures and seasonal illnesses on the rise.

It’s vital to take extra care of our health and vitality when the cold sets in, especially for those who are perhaps a little more vulnerable. Here we take a look at some of the key areas we should all focus on, to better prepare ourselves for a comfortable and healthy winter.

Beat the flu early

It’s inevitable that bugs and viruses will go around during the winter, from the common cold to more serious outbreaks of the flu virus. The consequences for catching the flu can be terrible, as it can lead to developing bronchitis and pneumonia in severe cases. This is why the NHS offers the flu vaccine free of charge to those who are most vulnerable at this time of year.

Eligibility for the flu jab includes anyone over 65, expectant mothers and those with certain existing medical conditions. Earlier this month, the NHS also announced that nasal sprays containing the vaccine will be extended to children up to age 7. On top of this, care workers may also receive the flu jab, so as not to risk spreading the virus to those they care for.

Wrap up warm

It seems obvious to say, but it’s absolutely vital that we keep warm during the cold days and even colder nights. As a general rule, you should aim to keep your home above 18°C to maintain a comfortable temperature without putting too much strain on your energy bills.

If the cost of energy becomes a worry, wrapping up in layers is effective for keeping a little warmer, particularly at night. Clothes made from cotton, wool or fleece are good at retaining body heat, especially in multiple layers as they can trap heat better than a single thick layer. It’s also important to pay extra attention to typically exposed areas like head and hands, especially if you need to go outside.

Keep on moving

During the colder season, it’s incredibly tempting to curl up under a blanket and just stay put. Exercise and fresh air, however, are just as important for staying healthy and warm. Active movement warms up your body and helps to keep your muscles and joints in working order.

You don’t necessarily have to go outdoors to keep active though. Even just doing a little movement around the house – whether rotating your joints or pacing around while the kettle boils – is better than just sitting still. As a rough guide, try not to be still for longer than an hour at a time; make yourself a brew every now and then!

You are what you eat

Alongside lack of movement, not eating properly can contribute to dwindling energy levels. Regular hot meals and drinks don’t just help to keep you feeling warm inside. Healthy and hearty foods like vegetables and chunks of meat can provide slow release energy to keep you active and motivated.

There’s nothing better than a nice homemade soup or stew on a cold winter’s day. It’ll give you a comforting burst of warmth, boost energy levels and cover essential vitamins and nutrients like protein and carbohydrates. The NHS has plenty of healthy recipe ideas for hearty winter warmers here.

Daylight fights dark depression

It’s natural to feel a bit gloomy during the winter months. Commonly considered to be “winter blues”, the lack of sunlight during shorter days can have a significant effect on mood and motivation. This comes down to our bodies creating irregular levels of melatonin – the hormone that controls our sleep. In short, the less natural light we get, the more melatonin we produce and the sleepier we feel!

Feeling more tired and lethargic than normal can, in some cases, lead to developing symptoms of depression. To combat this, it’s important to stay active, soak in as much daylight as possible, and provide regular company to loved ones, particularly for anyone living alone. This approach should keep spirits up and battle any oncoming feelings of depression.