Winter is very much here for expats residing in the northern hemisphere. Besides still being in the midst of a pandemic, the colder months also tend to bring with them other illnesses and malaise that are less common during summer. Indeed, more of us are likely to get flu this winter as we've been unable to build up a natural immunity during lockdowns.
Research has found that we are, in fact, more susceptible to getting ill during winter. Viruses that are responsible for cold and flu survive and multiply much easier in colder conditions. Plus, viruses are more effective when the temperatures drop. Not to mention that shorter, darker days can have an effect on vitamin D levels and your mental health. So, what can expats living north of the equator do to ensure that they and their families stay healthy? Cigna Global shares a few tips.
Get vaccinated
First and foremost, get the flu vaccine. Vaccines offer the best protection. The recommended time to get vaccinated against flu is in the autumn before flu season begins, when the vaccine becomes available.
Maintain good hygiene
- Wash hands often with soap and water for at least 20 seconds. If soap and water are not available, use an alcohol-based hand sanitiser.
- Cover nose and mouth with a tissue when coughing and bin used tissues as quickly as possible.
- Clean objects and surfaces that may be contaminated.
- Wear a mask when out in public.
- Avoid touching eyes, nose and mouth.
- Avoid visiting crowded places.
- Maintain a minimum distance of 6 feet (2 metres) from others, especially if their health or vaccination status is unknown.
- Drink water to stay hydrated.
- Get enough sleep.
Take a vitamin D supplement
Your body needs sunlight to produce most of its vitamin D. The shorter and darker days that winter brings make it more challenging to maintain the necessary vitamin D levels. A lack of vitamin D not only weakens your immune system and leaves it more susceptible to infection, but it can also have a negative effect on your mental health. As a result, it's been recommended that all adults and children over the age of one should take 10 micrograms of vitamin D every day throughout autumn and winter.
Keep up healthy habits
A healthy lifestyle, coupled with a balanced diet, is a great way to defend yourself against illness. Ensure that you're getting enough nutrients, sleeping for at least eight hours a night, making time for exercise and keeping stress levels to a minimum. Why not encourage your loved ones to join you on a walk outdoors? Not only will the fresh air and daylight lift your spirits, but it's a great way to stay active.
Wouldn't it be great to know that you and your family's health is in good hands? Cigna Whole Health has you covered. Get health advice, arrange prescription deliveries, receive specialist referrals and more with the Cigna Wellbeing™ app. Download the app for free via the App Store or Google Play.
