Building healthy routines to combat winter respiratory issues

During the winter months, there is a surge in respiratory-related health problems.  

If you suffer with respiratory conditions, including Asthma, Chronic Obstructive Pulmonary Disease (COPD), or respiratory infections, it’s important that you take extra care of yourself as the temperature drops. This can be done by adopting the following healthy habits and routines: 

• Quit smoking 

One of the best things you can do to limit the harm of respiratory issues this winter is to quit smoking.  

Tobacco cigarettes not only inflame and irritate the organs, they also destroy lung tissue and the delicate, broom-like hairs called cilia which keep them clean. 

Creating healthy habits such as exercise, noticing triggers, being mindful of when cravings occur can improve chances of quitting. It may take just 21 days to break the habit.

If you’re interested in quitting smoking, but you aren’t sure how to start, visit: Help Me Quit | Stop Smoking Services In Wales. 

• Flu and COVID-19 vaccination

The Winter Respiratory Vaccination Programme (WRVP) for 2024/25 has been launched in Cardiff and the Vale of Glamorgan. 

The aim is to offer COVID-19 and flu vaccines to those most likely to become severely unwell from both viruses, including those with underlying health conditions, children and pregnant women. 

If you are living with a respiratory condition and qualify for CAVUHB’s Winter Respiratory Vaccination Programme, it is essential you get vaccinated to protect yourself this winter. You can find out more at: Flu vaccine and COVID-19 winter booster - Cardiff and Vale University Health Board (nhs.wales)  

• Eat a balanced diet   

Ensuring that we are eating and drinking as well as we can is something that we are able to control and is an important way to take care of both our bodies and minds.  

Try to ensure that you’re eating balanced meals, with plenty of fruit and vegetables, and stay as hydrated as possible.  

Further guidance to help with a healthy and balanced diet is available on the Keeping Me Well website: Eating Well - Keeping Me Well. 

• Stay active  

It’s important to remain active through the colder months.  

It helps to maintain a healthy weight, reduces stress, lifts mood, strengthens bones and muscles, and decreases the risk of developing chronic conditions and diseases, including heart disease, diabetes and stroke.  

Adults should aim for at least 150 minutes per week of moderate activity with increased breathing but still being able to talk, 75 minutes per week of vigorous activity with fast breathing and difficulty talking, or a combination of both.  

Strength and balance exercise should be done on at least two days a week.  

Make a conscious effort to move more, sit less and build your movement up gradually. 

• Plan medication ahead 

Plan with your GP and pharmacist to ensure you do not run out of medication during weekends and bank holidays, such as Christmas and New Year.  

Remember to keep your inhaler with you at all times, especially when you’re outside in the cold. 

• Vitamin D   

Vitamin D helps to regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy.  

Our bodies get vitamin D when we are outside in daylight. In the winter months, especially when many of us spend more time indoors, we may struggle to produce enough vitamin D naturally.  

To combat this, you could introduce a vitamin D supplement. These are available to buy from chemists, pharmacies and supermarkets. It’s also important to eat food that is rich in vitamin D, like oily fish. 

• Keep warm 

It’s important to keep your living space as warm as possible if you suffer with respiratory conditions. Wear added layers of clothing and blankets, and try to consume hot drinks and meals throughout the day. Remember to check the weather and wrap up warm before going outside. 

For more information, visit the Keeping Me Well website: Home - Keeping Me Well