Christmas brings joy, celebration, and special time with loved ones.
In the workplace, however, it also brings a familiar challenge; how to keep everyone healthy and engaged during the coldest, darkest months of the year.
Understanding how to stay healthy in winter isn't just about avoiding the common cold. It's about supporting your employees through a season that affects everything from immunity to mood, sleep, and overall wellbeing.
Recent research from the University of Cambridge has revealed something remarkable: the activity of almost a quarter of our genes differs according to the time of year, with some more active in winter and others more active in summer¹. This seasonality affects our immune cells, blood composition, and how our bodies respond to illness.
At work, this means winter isn't just about sniffles and sick days. Seasonal changes affect our immune systems, with inflammation levels potentially higher during winter months¹. This helps explain why cardiovascular disease, autoimmune conditions, and even mental health challenges tend to rise when temperatures drop.
Cold Snap
Ever noticed how there seems to be a new winter bug in the office? While cold weather alone doesn't make you ill, it can increase your chances of becoming ill². Recent studies have found that cold temperatures can impair our body's natural antiviral defences, making it easier for viruses to take hold.
Mood and Energy Decline
As the days grow shorter, you might notice changes in your team's energy levels and mood. This isn't just 'winter blues', it's a genuine physiological response to reduced daylight and colder temperatures.
Sleep Patterns Shift
Cold weather, darker mornings, and the disruption of festive social events can all impact sleep quality. When employees aren't sleeping well, everything else suffers - concentration, decision-making, and resilience to stress.
What to eat to stay healthy in winter matters more than many people realise.
Encourage your teams to prioritise immune-supporting nutrients such as vitamin D (from fortified foods or supplements), vitamin C (from citrus fruits, berries, and vegetables), and zinc (from lean meats, legumes, and nuts).
Include warming, nutrient-dense foods like soups and stews with plenty of vegetables, and don't forget healthy fats! Omega-3 fatty acids from oily fish support both immune function and mood.
Hydration: The Forgotten Winter Essential
It's easy to forget about hydration when it's cold outside, but winter air (both outdoors and in heated buildings) is often very dry. This can dry out mucous membranes in the nose and throat, which are our first line of defence against viruses.
Remind employees to keep a water bottle at their desk and choose herbal teas and warm water with lemon as alternatives to coffee.
Rest: Your Body's Repair System
The festive season often means late nights, social events, and disrupted routines. Yet sleep is when our immune system does its most important work. Rest helps your body fight off infections and recover from illness².
Support your team by being flexible about start times during the festive period, encouraging employees to take their full holiday allocation, and creating a culture where rest is valued, not viewed as a weakness.
Movement: Boost Immunity in Winter
Regular exercise really matters during these cold, dark months. As little as 30 minutes of brisk walking every day can help reduce stress levels and boost your infection-fighting ability². The challenge in winter is that cold, dark weather makes it harder to stay active.
Encourage movement by organising lunchtime walking groups, offering flexible hours so people can exercise during daylight, providing access to online fitness classes, and celebrating small wins like taking the stairs or desk stretches.
Beyond individual actions, you can create an environment that supports winter wellness:
Improve Your Office Environment
Make sure your workplace has good ventilation (ventilating rooms helps prevent the spread of winter bugs²), provide hand sanitiser stations, encourage 'tissue etiquette' (cover your mouth when you cough or sneeze and bin the tissue straightaway²), and consider desk fans or temperature controls for individual comfort.
Support Vaccination Programmes
You can reduce your risk of getting flu and COVID-19 if you're vaccinated against them². Consider offering paid time off for vaccinations, bringing flu jabs to the workplace, and sharing clear, factual information about vaccination benefits.
Promote Flexible Working
When employees feel unwell, working from home can help them rest whilst staying somewhat productive, and it prevents spreading illness to colleagues.
One of the most significant barriers to staying well in winter is access to healthcare. With increased pressure on the NHS, almost 10 million people went without primary care, with over 7.6 million people still waiting for treatment³.
Digital healthcare solutions offer a powerful alternative. Services like a 24/7 GP helpline, online treatment, and claim requests offer flexibility for your workforce to get the care they need when they need it, including outside of business hours³.
Start with these practical steps:
When seasonal illness strikes, quick access to healthcare can make all the difference. Doctor Care Anywhere provides virtual GP consultations, physiotherapy support for cold weather-related joint pain, and mental wellbeing services to help manage stress, low mood, and anxiety.
Online appointments for employees can significantly decrease business absenteeism³, keeping your team healthier and more engaged throughout the winter months.