Dr Hilary Jones’s vital safety tips for the frail (Image: Newfoundland Diagnostics)
By Chris Riches
EXCLUSIVE
DR Hilary said: “As we approach Christmas, there are 10 key steps everyone can take to help navigate this challenging time.”
1 – Top Up Your Jabs:
“As winter approaches, it’s essential to get your flu jab and ensure you’re up to date with your COVID boosters. These vaccinations are critical for preventing severe illness, especially with the current ‘triple-demic’ threat – an early rise in respiratory infections like RSV, flu, and COVID.
“The British Medical Association has warned that this could be the toughest winter for the NHS, so staying on top of your vaccinations not only protects your health but may also be life-saving.
2 – Healthy Diet:
“A well-tuned immune system depends on a healthy diet containing all the vitamins and minerals essential for the creation of protective antibodies and integrity of the cells which destroy invading bacteria and viruses.
“So stock up on highly coloured vegetables like bell peppers, carrots and green leafy vegetables, together with whole grains, lean proteins and healthy fats from nuts and seeds.
“Particularly focus on incorporating vitamin D, known as the ‘sunshine vitamin’ – come winter, many of us become deficient. Oily fish (such as salmon and mackerel) or fortified foods (like certain breakfast cereals and plant-based milks) are ways to incorporate into your diet.
3 – Stay Active:
“You may be tempted to stay in and snuggle under a blanket, but staying active is key for improving your immune system’s function and overall health.
“Participating in gentle indoor exercises like stretching and yoga, along with regular walks outdoors, allows you to enjoy fresh air while improving circulation and strengthening your immune system.
4 – Stay Hydrated:
“Even though it’s colder, it’s important to drink plenty of water throughout the day. Proper hydration helps your immune system function effectively.
“Additionally, staying well-hydrated helps maintain your energy levels, combat fatigue, and can even improve your mood, all of which are essential for navigating the challenges of winter. Aim to drink water regularly.”
5 – Sleep, sleep, sleep:
“Making sure to get at least 7-8 hours of quality sleep each night is essential for maintaining overall health, especially during winter.
“Lack of sleep can weaken your immune response and make you more susceptible to illnesses. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can enhance sleep quality – giving your body a better chance to withstand winter’s challenges.”
6 – Wash Your Hands:
“Shocking research found only 5 per cent of people who wash their hands actually wash long enough to kill the germs that can cause infections. It’s an important habit and is vital for keeping germs at bay.
“Frequent handwashing with soap and warm water reduces the risk of infections and is especially important after being out in public spaces – a well-known tip is to sing Happy Birthday twice. Seems simplistic, but it’s so useful.”
7 – Stay Social:
“As the days shorten, it may feel more tempting than ever to stay home and relax. But it’s crucial you don’t let your socialising fall by the wayside as loneliness can negatively impact your mental health.
“Try to set aside time for regular phone calls, video chats, or trips out with friends. If able, joining local clubs or community groups can also provide opportunities to meet new people and form further social connections.”
8 – Limit Alcohol:
“Excessive alcohol can weaken the immune system and increase the risk of falls and accidents, which become more concerning as we get older. Drinking in moderation can help maintain balance and coordination.”
9 – Regular Health Checks:
“Continue to attend regular health check-ups and screenings, even in winter. However, with the NHS under significant strain at the moment.
“If finding it difficult to get an appointment – don’t hesitate to take your health into your own hands by using at-home tests, particularly as the Newfoundland Health MOT bundle – a useful way to keep an eye on your health this winter.”
10 – Stay Warm:
“During a bitter cold snap, staying warm indoors and dressing in multiple layers is essential. Heating just one room can help save on fuel bills, but it’s important to keep that space above 18C.
“Stocking up on hot drinks and soups in a thermos, while eating regularly, can create inner body heat and sustain energy levels.
“While cold weather itself doesn’t cause the common cold, it can impair the efficiency of the cells that protect your respiratory passages, making you more susceptible to viruses when exposed to someone else’s coughs and sneezes.”