How can I keep warm and well over winter?

It's very important to protect yourself against the cold. Around half of all deaths that are caused by cold weather are due to heart disease or stroke. A drop in body temperature contributes to these deaths by thickening (clotting) the blood and restricting circulation. During colder weather, there is also an increased risk of injury from falls, and people are more prone to seasonal illnesses, such as influenza (flu).

It's particularly important for the elderly to keep warm during the winter. The blood vessels of older people usually have rougher linings compared with those who are younger, and this increases their risk of getting blood clots. The elderly are often at greater risk from the cold because they may not keep their houses at a warm enough temperature during the winter months.

Global warming may be making our winters milder, but this does not mean that the cold is any less of a threat. Many people are complacent about cold weather, but research shows that the number of deaths caused by the cold increases when the temperature drops below 18 degrees celsius by just one degree.

Keeping warm in the winter

You may find the advice below, about how to keep warm and well in cold weather, useful.

• Keep your home warm . This means keeping the main rooms you use during the day at a minimum of 21 degrees celsius (70F), and keeping your bedroom at a minimum of 18 degrees celsius (64F) at night when you're asleep. You can also use a hot water bottle, or electric blanket, (although never together at the same time) to keep warm overnight.
• Improve your insulation and draught proofing.
• Make sure that your heating system is working safely and effectively. You should have your heating system (including flues) installed, maintained, and regularly serviced by a trained, reputable, registered engineer.
  
  You should also have your chimney and flues swept from top to bottom regularly (at least once a year) by a qualified sweep. Check safety measures on your gas, oil, coal, wood and any other carbon-containing fuel appliances to prevent carbon monoxide poisoning.
• Wrap up warm, inside and out. Several thin layers are better than one thick layer.
• Wear a hat. Up to half your body heat is lost through your head. Also, make sure that your shoes will grip in slippery conditions.
• Contact your doctor about the flu vaccine.
• Watch what you eat . A healthy diet will reduce the risk of heart disease, obesity and some cancers. Hot drinks will give you warmth and energy.
• Keep active . Try to move around at least once an hour, and avoid sitting down for long periods of time. Even light exercise will increase your appetite and reduce the risk of heart disease.
• Stop smoking . You're never too old to quit and the health benefits of not smoking are numerous.
• Look out for friends and neighbors . If you have friends or neighbors who are elderly, check that they are safe and well throughout the winter months.