Winter Wellbeing toolkit – supporting you to stay healthy

As we get older, the risk of falling tends to increase, and the effects aren’t just physical—they can take an emotional toll too. By recognising the factors that lead to falls, we can take steps to prevent them.

Health and wellbeing

• Do keep drinking. During colder weather we’re less likely to feel the need to drink water. However, our bodies still need fluid to function, especially to prevent falls. Good fluid intake helps regulate blood pressure as we move and also helps reduce infections. Aim to drink 6 to 8 glasses of fluids per day, preferably decaffeinated drinks. Think about adding a cuppa soup to your tea time, or a warm drink before bed.
• Do wear your glasses and hearing aids. Get them checked regularly to help with your balance and co-ordination.
• Don’t drink too much alcohol. Enjoying a tipple with family and friends to celebrate the festive season is lovely. But be aware of the affects it has on your balance and coordination. As we age our bodies do not process alcohol so quickly, so the effects may also last longer.
• Don’t stand for long periods. Food preparation can be difficult, but remember to sit and take breaks or complete tasks sitting down where you can or purchase pre-prepared food items.

Environment

• Do keep warm. Moving around regularly helps to keep your joints moving and your muscles warm, and helps to reduce your risk of falling.
• Do remove trip hazards. Beware of things like blankets, or trailing wires from heaters.
• Don’t have loose fitting slippers. Keeping your feet warm is good, but what we wear on our feet might cause you to trip and reduce your ability to balance. Consider enclosed fastening slippers to help you balance. Remember thick socks will affect how well your feet feel the ground and will affect your balance
• Don’t be in the dark. As it gets darker earlier, remember to light walkways well as we rely on our vision to aid our balance, so you need to see where you are going.

Getting out and about

• Do keep active. This is an essential part of falls prevention and important for your wellbeing.
• Do remember good fastening and enclosed footwear. Wearing boots with good treads designed for icy conditions can reduce your risk of falling. ​​​​​​
• Do remember if you use a walking aid to take it out with you. Be cautious of wet or icy paths during the winter months. Also remember it is harder to balance in the dark, so use your phone or take a torch.
• Do walk cautiously. Use short, steady steps and avoid rushing.
• Do layer wisely. Wear layers for warmth but avoid garments that restrict movement.
• Do stock up. Plan ahead, look at the weather and make sure you stock up on essential items at home, in case there is sudden bad weather.
• Do ask for help. Don’t be afraid to ask for help from family or friends for things like snow and ice removal from pathways or grabbing shopping supplies.​​​​​​​
• Do use public transport. Or ask family and friends for a lift instead of walking in hazardous conditions.​​​​​​​
• Don’t forget to take a mobile phone. with you as you go out to get help if needed.​​​​​​​
• Don’t forget to wear gloves to keep your hands warm. ​​​​​​​
• Keep your hands free for balance. Don’t carry heavy items, and keep your hands out of your pockets.

Staying hydrated through the winter can boost your immune system and give your body the support it needs to fight off infection. Drinking water and staying hydrated can also help you stay warmer in the winter months. Your body uses water to help maintain a temperature balance and when you aren’t adequately hydrated, your body can become cold.

As well as promoting good health, keeping hydrated also prevents the development of urinary tract infections (UTIs), kidney stones and constipation.

We recommend that you drink 6 to 8 glasses of water per day, and the key is to start drinking in the morning and continue to do so regularly throughout the day.

Top tips for keeping yourself hydrated

• Avoid sugary beverages such as soda or energy drinks.
• Caffeinated drinks can have a stimulating effect. This speeds up urine production, which may seem counterproductive when you're trying to stay hydrated.
• Drink teas. If you enjoy hot drinks, you can aim to hydrate yourself by drinking normal, flavoured or fruit teas. The non-caffeinated options of these are particularly suited to the evening, as it ensures the tea won’t affect the quality of your sleep.
• Always carry a water bottle with you. Invest in a reusable water bottle and always have it with you – at work, in the car, on a walk etc. It will be a useful reminder to keep drinking throughout the day. Central heating also causes drier interior environments during the winter, which can lead to dehydration. Keep a refillable water bottle with you to sip on all day. ​​​​​​​
• Download a water reminder app. There are several apps that exist that you can use to set up reminder notifications that urge you to drink at regular intervals throughout the day. ​​​​​​​
• Use your mealtimes as a reminder to drink. If you create the habit of having a glass of water before a meal and another as you eat, this will allow you to keep on top of your hydration levels. ​​​​​​​
• Eat your water. During the winter months you could make fresh soups or broths as these are high in water content, avoiding those that are cream based. Many of the fruits and vegetables we eat also have a high-water content, for example cucumber, celery, tomatoes and melon. ​​​​​​​
• People may worry about toilet visits at night. Encourage fluid consumption earlier during the day.

111 is the free NHS service which you should use if you need medical help or advice that isn’t an emergency. 111 is available 24 hours a day, all year round and staffed by a local team that will get you the help you need, right when you need it.

You can contact NHS 111 by using the free online service (111.nhs.uk) or by calling 111 from any telephone.

You should only call 999 if it is an immediate, life threatening emergency. Before you call 999 or go to A&E, please ask yourself whether your situation is a real emergency.

Keeping warm over the winter months can help to prevent colds, flu and more serious health problems such as heart attacks, strokes, pneumonia and depression.

Heat your home to a temperature that’s comfortable for you. If you can, this should be at least 18°C in the rooms that you regularly use, such as your living room and bedroom. This is particularly important if you have a health condition. It’s best to keep your bedroom windows closed at night.

Check your heating and cooking appliances are safe. Contact a Gas Safe registered engineer to make sure they’re working properly. You can find an engineer from the Gas Safe Register website.

Make sure your home is fire safe. For fire safety advice specific to you and your home, visit the online home fire safety check website to complete a safety check for your home.

Make sure you’re getting all the help that you’re entitled to. There are grants, benefits and advice available to make your home more energy efficient, improve your heating or help with bills.

Find out more about ways to save energy in your home from GOV.UK, or call the government helpline on 0800 444 202.