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.
Why winter wellness matters
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.
How cold weather impacts your team
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 ill. 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.
Seasonal affective disorder (SAD) and low winter mood
Persistent low mood in winter can be more than the ‘winter blues’. Seasonal affective disorder (SAD) is a form of depression that follows a seasonal pattern and typically worsens as daylight falls; the NHS states that “the main symptom of seasonal affective disorder (SAD) is depression that happens in the winter and goes away in the summer.”
- Recognisable symptoms: persistent low mood, low energy, sleeping more than usual, and losing interest in things you’d normally enjoy
- Workplace responses: maximise natural daylight where you can, seat staff near windows, encourage outdoor breaks, consider light therapy lamps, and signpost talking therapies
If low mood persists, encourage the person to speak to a GP — SAD is a recognised, treatable condition. Our guide to online mental health and GP appointments covers how virtual support can help.
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.
Winter wellness tips: practical ways to stay well
Nutrition: Fuel for your immune system
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).
The NHS recommends that everyone consider a daily 10 microgram vitamin D supplement during autumn and winter, since sunlight exposure in the UK isn’t enough to meet needs over these months.
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.
How to prevent getting sick in winter: Creating a healthy workplace
Beyond individual actions, you can create an environment that supports winter wellness:
Improve your office environment
Keeping warm and a comfortable workplace temperature
A comfortable, well-heated workspace supports both wellbeing and productivity in winter. The NHS recommends heating the rooms you regularly use to at least 18°C, since colder spaces increase health risks, while overly dry heated air can dry out the mucous membranes that help defend against viruses.
- Layer clothing so individuals can adjust to whatever temperature suits them
- Ventilate rooms regularly to reduce the spread of winter viruses, balancing this against heat loss
- Offer desk fans or extra layers so people who feel the cold, or the heat, differently can stay comfortable
- Build in flexibility for staff who are more sensitive to the cold
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.
The flu vaccine is offered on the NHS every year in autumn or winter. It’s free for people aged 65 and over, pregnant women, those with certain long-term health conditions, carers, and frontline health and social care staff.
- Offer paid time off for vaccination appointments
- Bring an on-site flu-jab scheme to the workplace where possible
- Share clear, factual information about who’s eligible and the benefits of vaccination
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.
How Digital Healthcare Can Support Your Winter Wellness Strategy
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 treatment.
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.
Warm up to your winter wellness action plan
Start with these practical steps:
- Communicate early: send out your winter wellness tips before the festive period begins
- Survey your team: find out what support they actually want
- Focus on prevention: promote vaccination, good hygiene, and healthy habits
- Make healthcare accessible: ensure employees know what benefits they have and how to use them
- Lead by example: senior leaders taking care of their own health sends a powerful message
- Be flexible: recognise that winter brings unique challenges and adjust expectations accordingly
How Doctor Care Anywhere can help your team this winter
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 absenteeism, keeping your team healthier and more engaged throughout the winter months.
