To keep well during winter it is essential to keep warm.  As the weather gets colder we are all more likely to catch colds or 'flu.  Also if your body temperature drops then the risk of heart attack, stroke or breathing difficulties increase.  This is especially true of older people or those with a chronic disease or physical disability.

So the best way to combat winter is to keep warm and to follow as healthy a lifestyle as possible.  What you eat and drink, and the exercise you take, can make a big difference.  As part of keeping well it's vital to keep your home warm and to keep yourself warm when you go out.

This page has advice on how to keep warm and well in winter.  Many of the suggestions are common sense but are still important to remember.  You may also find some practical ideas and useful information that are new to you.  We have also provided links to other webpages with information about winter fuel payments and grants.

Winter Warmth Campaign

The Winter Warmth campaign is coordinated by the Department of Health.  If you would like to contact them direct please use the free adviceline 0800 085 7000.  This line is staffed by people who should either be able to answer your questions or to put you in touch with someone else who can help.

Be Prepared for Winter

To keep fit and well in winter you should try to carry on doing the things that keep you fit and well during the rest of the year.  So get ready for winter by looking at what you normally do every day.

If you smoke, try to stop now.  Giving up smoking can improve your health no matter what age you are.  For confidential advice and support with giving up smoking call the NHS Smoking Helpline free on 0800 169 0169.

To to eat a mixed diet and take plenty of hot drinks on cold days.

Stay as active as you can during winter as well as during the rest of the year.

Have a 'flu jab.  'Flu is a particular winter problem.  It can be a serious health hazard for anyone in an "at risk" group.  'Flu jabs are strongly recommended for these groups and they are free of charge.  Talk to you GP or local surgery.

You are "ar risk" if you:

• are aged 65 years or over
• have chronic heart disease, chronic respiratory disease (including asthma), chronic renal disease, diabetes mellitus
• have lowered immunity due to a disease or treatment.

Keep Warm, Dress Well

There is an increased risk of becoming ill if you get cold outdoors, as well as at home.  These simple steps will help to protect you.

At Home:

• Wear several thin layers of clothes rather than one thick layer
• Choose clothes made with wool, cotton or fleecy synthetic fibres
• In the coldest weather wear bed socks and a night cap, as well as thermal underwear and a warm nightdress or pyjamas.

Outdoors:

• Several thinner layers of clothes under your coat will keep you warmer than one thick layer
• Wear something on your head, otherwise you will get cold very quickly
• Wear warm, dry, flat, non-slip shoes or boots, especially in frosty weather.

Keep Warm, Eat Well

Food is fuel and it helps to keep you warm.  Follow these suggestions for eating well this winter:

• Aim to have at least one hot meal a day and have hot drinks regularly through the day
• Have a hot drink before bedtime
• Prepare a thermos flask of a hot drink to have by your bed in case you feel cold in the night.

Include something from each of the 5 main food groups in what you eat each day.  Try to keep a stook of food from all of these groups in case you can't get out to the shops in very cold weather.  If you are on a special diet talk to your doctor before you make any change in what you eat or drink.

The 5 main food groups are:

• Group 1 - bread, cereals, potatoes, pasta, chapatis
• Group 2 - fresh fruit and vegetables (try to have at least 5 portions during the course of each day)
• Group 3 - milk and dairy foods
• Group 4 - meat, fish, eggs, peas and pulses such as beans
• Group 5 - foods containing fat and sugar.

Keep Warm, Keep Moving

Moving around generates extra body heat, so any kind of activity will help to keep you warm.

Don't stay sitting still for long periods.

Spread chores out during the day so that you can alternate between rest and activity.

Moderate exercise, such as walking, has real health benefits if you do it regularly all year round.

Try to keep your exercise up in winter, without taking risks in wet or icy weather.

Keeping a Warm Home

Take these steps to get your home ready for winter:

• Fit draughtproofing to help seal gaps around windows and doors
• Lay insulation in the loft to reduce heat loss
• Ensure your hot water cylinder and pipes are lagged, including pipes in the loft
• Check your heating system is working properly and serviced at least once a year
• Make sure you know how to set the heating controls

Grants may be available to help with making your home warmer.  Please see our other energy pages or contact us on 01629 761212 for more information.

Keep Warm, Heat Well

These are recommendations on how best to heat your home.  It will help if you have a room thermometer in your main living room:

• If you can, try to keep a temperature of 21^oC (70^oF) in all the rooms you use during the day
• If you can't, at least keep your living  room warm throughout the day and warm your bedroom and bed before going to bed
• Keep your bedroom window closed at night in winter; it's when temperatures reach their lowest
• Use an electric blanket or a hot water bottle in bed, but never both together.  Many electric blankets are designed only to warm the bed before you get in; if yours is like that, turn it off before you get into bed.

If you have central heating these tips will help to keep you warm:

• Set the thermostat to around 21^oC (70^oF)
• If a room gets too warm turn the thermostat down
• Set the timer to come on before you get up and switch off when you go to bed
• In very cold weather set the heating to come on earlier, rather than turning the thermostat higher.

If you have an open coal fire try to keep the grate filled to a depth of 75 - 100mm (3 to 4 inches) of fuel.  Use the air control to set the burning rate and remember to have the chimney swept at least once a year.  Call the Solid Fuel Association on 0845 601 4406 (local call charges apply) for more advice.

Winter Fuel Payments

Details of the Government's Winter Fuel Payments for 2005 have not yet been announced.  Please use this link to obtain more information.

What To Do If You Feel Ill

Plan ahead.  A well stocked medicine chest will help you to be prepared for treating coughs, colds and 'flu.  If you do go down with 'flu during the winter follow this advice:

• Stay at home and take plenty of rest
• Take plenty of non-alcoholic drinks to replace the fluid loss from sweating
• Eat what you can
• If you live on your own let a friend, relative or neighbour know you're ill
• If you already have a heart or chest complaint, diabetes or a serious medical condition contact your GP
• If the 'flu symptoms persist or get worse, or you feel chest pains or become short of breath, contact your GP

Call NHS Direct on 0845 46 47 for advice and information on health.  The helpline is open all day and night, staffed by specially trained nurses.  There will be an interpreter to provide advice in your own language if you need this.

Dealing With Hypothermia

Hypothermia is a dangerous condition which may be caused by short exposure to extreme cold or prolonged exposure to mild cold.  Where an older person suffers a collapse there is a risk that hypothermia may set in.  Unless it is treated quickly this may be fatal.  The danger signs are:

• Very cold skin, even under clothes, for example across the stomach or under the arms
• Drowsiness and slurred speech
• Not feeling cold even when it is cold

What to do:

• Call an ambulance immediately
• Don't impose any sudden change in temperature, but try to warm the person gradually by warming the room.  Give a hot drink but not alcohol.

Looking Out For Neighbours

If you have an elderly neighbour or relative look out for them in the winter months.  If the curtains aren't opened during the day or there are no lights on in the evening there may be something wrong.  Try knocking on the door to see if there's an answer.  If not contact a relative or friend who you think may have a key.  If you think there are serious grounds for concern contact the emergency services by dialling 999.

For more information please contact:

Environmental Health and Housing Section
Community Services Department
Derbyshire Dales District Council
Town Hall
Matlock
Derbyshire
DE4 3NN
Tel: 01629 761212
Fax: 01629 761165
Email: envhealth@derbyshiredales.gov.uk