How to mind your health as winter looms

As we awake to the first frosts of winter, it is a good time to get ‘winter-ready’ for your health.

Dealing with the season is challenging for those living with chronic or long-term health conditions, as the dark days and cold weather can affect both your physical and mental health.

Long-term or chronic health conditions are: Diabetes, asthma, Chronic Obstructive Pulmonary Disease (COPD) and cardiovascular disease (heart failure, angina, stroke, irregular heartbeat).

Learning how to manage your health condition helps you feel better, stay active and live well - this is called ‘self-management’. It is important all year round, but especially important during the winter season. There is a lot you can do to look after your own health:

1. Learn about your condition

Whether you have asthma, COPD, diabetes or a heart condition, it is important to understand as much as you can about it. Your healthcare team will help you by providing information and support. They may also direct you to trusted websites or organisations and, for some conditions, there are free education and support courses available for you to attend.

Know what to do if your condition worsens, or if you feel unwell. Having an up-to-date action plan, or self-management plan, can also help you to manage your condition.

2. Learn where to get support

Many organisations offer support for specific health conditions. They may have advice helplines, websites, and courses to help you manage your condition. They may also run peer support groups and online forums. More information can be found at hse.ie/selfmanagementsupport/

3. Keep up-to-date with your vaccines

Winter heralds the community spread of infections such as colds and flu. People with long-term health conditions may be at higher risk of complications from these infections; so vaccines are one of the safest ways for you to protect your health.

The HSE has started a winter vaccination programme, with both flu and Covid-19 vaccines recommended for those with a long-term health condition. They are free from participating GPs and pharmacies and can be given at the same time. Your doctor or pharmacist will advise you about this. Make sure your pneumonia vaccine is up-to-date also.

4. Know your triggers

Triggers are anything that can make your condition worse. As you learn what they are, you can learn how to avoid them and keep yourself well.

In the winter months, coal and other fuels are burnt to keep buildings and homes warm. This can lead to air pollution, which in turn can make it harder for some people with asthma, COPD and heart conditions to breathe.

Changes in weather in the winter can also be an issue for some as cold air may cause a person’s airways to become narrower. This can make breathing even more difficult for someone with COPD or asthma. Cold weather also makes the heart work harder to keep the body warm, which puts an extra strain on the heart - particularly for people living with heart failure.

5. Be as healthy as you can be

Making healthier lifestyle choices will help manage your health condition and also help reduce the risk of developing other conditions. This advice pertains to every one of us, but particularly those living with a chronic condition. Try to:

• Eat a healthy balanced diet
• Be as active as you can be
• Stop smoking, if you do smoke
• Reduce or cut out alcohol
• Get a good night’s sleep

6. Learn about the medicines and inhalers you are taking

It is important to know about your medicines, how they work and how to take them. Bring an up-to-date list of your medicines to all your healthcare appointments. 

If you don’t have a list, bring the medicines and inhalers you are taking with you. 

Also, order your prescriptions in advance, especially during poor weather and before Christmas. If you are unable to visit the pharmacy, ask about delivery options.

7. Mind your mental health

The emotional effects of living with a long-term health condition can be difficult at the best of times but especially in the winter months. The poor weather and shorter days can make it harder to stay active and motivated. 

Lack of sunlight can also affect our mental health. 

Keeping in touch with friends and family, regular exercise and getting outside in the fresh air have all been shown to improve mood and energy levels. Again, this can affect everyone in winter, so it is important to talk about your feelings and to know there are supports available, see hse.ie/mental-health

8. Supplement your Vitamin D

Vitamin D plays an important role in keeping our bones, muscles and immune system healthy. We make vitamin D from direct sunlight on the skin when outdoors. In Ireland, the sunlight is not strong enough between October and March, so many adults have low levels of vitamin D during these months.

Everyone in Ireland needs to take a vitamin D supplement. 

The amount you need depends on your age, skin tone, your situation and the time of year. If you are aged 13-64, take a 15 microgram vitamin D supplement from Halloween to St Patrick’s Day. If you are aged 65+, take a 15 microgram vitamin D supplement every day, all year round.

For more information, go to hse.ie/conditions/vitamins-and-minerals/vitamin-d/ or talk to your GP or pharmacist.

These tips and more can be found in a new practical booklet called Tips for Self-managing Your Health when living with a Long-term Health Condition. It is available to download from hse.ie/eng/services/publications/health-and-wellbeing/tips-for-self-managing-your-health-when-living-with-a-long-term-health-condition-booklet.pdf