Let's get the basics right!
Often times, the changing of the seasons can test one’s immune system, even when moving from cold to slightly less cold like we are now.
But spring’s not here yet and its important not to let your guard down too early, even if it’s starting to feel a little milder out.
The HSE offers a lot of guidance for keeping yourself in good health at this time of year, both through its website and its seasonal Be Winter Ready and Winter Wellness campaigns.
Staying protected with vaccines is high on the HSE’s list of measures to stay in good health during winter time. Eligible groups are strongly urged to get their winter vaccines. This is especially important for those aged over 60, healthcare workers, pregnant women, and people with long-term health conditions. The Children’s Nasal Flu Vaccine is also available for children aged 2-17, with the HSE noting that children are twice as likely as adults to catch the flu.
When it comes to managing viral seasonal illnesses like colds, coughs, and flu, the HSE recommends getting plenty of rest, drinking lots of fluids, and using over-the-counter medicines from for symptom relief. And don’t forget the ‘Catch it, Kill it, Bin it’ etiquette! Cough or sneeze into a tissue, bin it immediately, and wash your hands. If you don't have a tissue, cough into your elbow.
Staying warm might sounds obvious, but many of us take chances around this time of year when we see the sun and feel a few degrees on extra warmth in the air. While temperatures remain low, the HSE recommends eating regular hot meals and drinking plenty of fluids to maintain energy and body temperature. If you have a chronic condition like asthma or chronic obstructive pulmonary disease (COPD), cold air can be a trigger, so wear a scarf and layers when going outside.
Then there’s the mental health side of it. Seasonal affective disorder (SAD) is real. This time of year can be dark and offer less opportunity for physical or social activity. If the weather prevents outdoor exercise, the HSE suggests 30 minute indoor workouts like chair yoga, pilates, or strength and conditioning (available on the HSE Health & Wellbeing YouTube).
General health and well-being
We’ve covered winter-specific advice, but what about the rest of the year? The HSE has you covered there too.
Eating well is one of the absolute best and most fundamental ways we can look after ourselves. The HSE reminds us that eating well helps us feel our best and can reduce the chance of developing certain diseases. Also, if you have children, you’re also more likely to pass on good eating habits to them.
The HSE organizes food into “shelves”, advising that you eat more from the bottom and less from the top. Sound familiar? Yes, this is the famous food pyramid we’ve all heard about, but unlike the Egyptian pyramids, the origins of this one are well documented.
Vegetables, salad, and fruit make up the bottom shelf with a recommended intake of at least 5-7 servings a day. The HSE advises to base every meal on the bottom shelf. On the next shelf you’ll find wholemeal cereals, bread, potatoes, pasta, and rice, followed by milk, yogurt, and cheese on the next shelf. Meat, poultry, fish, eggs, beans, and nuts are next, with oily fish like salmon or mackerel recommended at least once a week by the HSE.
The next shelf contains fats, spreads, and oils which should be used in very small amounts. The top shelf, labelled “treats” is deemed unnecessary for good health by the HSE, so let’s not go there.
Eating well and exercising go hand-in-hand. In 2024, the HSE and the Department of Health launched the new Every Move Counts – National Physical Activity and Sedentary Behaviour Guidelines for Ireland, bringing Ireland in line with the World Health Organisations (WHO) recommendations on physical activity.
Guidelines recommend between 150 to 300 minutes of moderate-intensity activity (like brisk walking or dancing) or 75 to 150 minutes of vigorous activity (like running or fast cycling) per week.
A key new HSE recommendation is to reduce sitting time. If you have a desk job, the HSE suggests “exercise snacking” which involves doing short bursts of movement every hour to break up long periods of inactivity.