As the days grow shorter and the Scottish landscape turns frosty, winter brings its own set of health challenges. From seasonal viruses to mental wellbeing dips, it’s a time when looking after ourselves and each other becomes especially important. Dr Vikas Das Mahesh provides a really useful guide to staying healthy during winter in Scotland.
Here are my top tips to help you and your family stay well this winter:
1. Nourish Your Body with Winter-Friendly Nutrition
– Eat warm, balanced meals rich in vegetables, whole grains, and lean proteins. Soups and stews are comforting and nutrient packed.
– Vitamin D matters: With limited sunlight, consider a daily supplement (10 micrograms or 400 IU is recommended for adults in the UK). It helps to maintain bone muscle and overall health.
– Stay hydrated: It’s easy to forget water when it’s cold, but hydration supports immunity and energy.
2. Get Your Vaccinations
– Flu and COVID-19 vaccines are your best defence against serious illness. If you’re eligible, book through NHS Inform or your local practice. Call us to check if we can provide this service at Courtyard Health Clinic.
– Children’s nasal flu vaccines are also available — a quick, painless way to protect little ones and the wider community.
3. Dress Smartly for the Weather
– Layer up: Thermal base layers, waterproof outerwear, and hats/gloves help regulate body temperature.
– Footwear matters: Choose shoes with good grip to prevent slips on icy paths.
4. Keep Moving
– Stay active indoors: Try yoga, dancing, or online workouts if it’s too cold outside.
– Embrace the outdoors: A brisk walk in daylight boosts mood and helps regulate sleep — just wrap up well!
5. Look After Your Mental Health
– Winter blues are real: Reduced daylight can affect mood. Prioritise sleep, social connection, and daylight exposure.
– Talk to someone: If you’re feeling low, reach out to your GP, a friend, or support services. You’re not alone.
6. Practice Good Hygiene
– Handwashing is powerful: It’s still one of the best ways to prevent the spread of viruses.
– Catch it, bin it, kill it: Use tissues for coughs and sneezes, and dispose of them promptly.
7. Keep Your Home Warm and Safe
– Aim for 18–21°C indoors, especially for older adults or those with chronic conditions.
– Check on neighbours: A quick call or visit can make a big difference, especially for those living alone.
Winter in Scotland is beautiful — crisp air, cosy evenings, and community spirit. With a few mindful habits, we can all enjoy the season in good health.
If you have any concerns or need support, don’t hesitate to contact us at Courtyard Heath Clinic. We’re here to help — whatever the weather.
Stay warm, stay well.
