Why cold weather is more than an inconvenience

When the temperature falls, your body works harder to stay warm. Blood vessels near the skin narrow to conserve heat, which pushes up blood pressure and places extra strain on the heart and lungs. For most healthy adults this is manageable, but for anyone living with a long-term condition, cold weather can trigger a genuine flare-up within hours rather than weeks.

Respiratory conditions such as asthma and COPD worsen in cold, damp air. Arthritis and joint pain often feel sharper on frosty mornings. Diabetes can be harder to control because cold raises blood sugar and blood pressure. Cold also increases the risk of chest infections, flu, and falls on icy pavements, and it can make dementia, low mood and anxiety significantly harder to live with.

Crucially, the danger is often indoors rather than outdoors. A living room that drifts down to 14°C for several hours puts an older person at real risk, even if they never leave the house.

Keep your home at a safe temperature

Aim for a living room of around 18 to 21°C during the day, and a bedroom of at least 16°C overnight. If money is tight, heat one room thoroughly and spend your time there, but do keep the bedroom above 16°C — sleeping in a cold room is linked to higher blood pressure and poorer sleep.

• Close curtains at dusk to trap heat, and open them in daylight to let warmth in.
• Draught-proof letterboxes, keyholes, loft hatches and gaps under doors. A rolled towel or draught excluder at the bottom of a door makes a noticeable difference.
• Never block vents, air bricks or chimneys. Ventilation prevents damp and carbon monoxide build-up.
• If you use a portable heater, keep it at least a metre from furniture and never leave it running overnight or while you sleep.
• Have your boiler and gas appliances serviced annually, and fit a carbon monoxide alarm. Cold weather is peak season for carbon monoxide incidents.
• Keep a hot water bottle, extra blankets and a flask of hot drink within reach if you are sitting still for long periods.

Dress in layers, not one thick jumper

Several thin layers trap warm air between them far better than a single heavy garment, and you can remove them as rooms warm up. Start with a thermal or moisture-wicking base layer, add a fleece or wool mid-layer, then a windproof and waterproof outer layer if you are going outdoors.

• Wear a hat, gloves and a scarf. Most body heat is lost through the head and neck.
• Choose socks and slippers with proper soles. Thin socks on cold floors are a common cause of falls and chill.
• If you have asthma, breathe through a scarf over your nose and mouth to warm the air before it reaches your lungs.
• Keep feet dry. Wet shoes and socks draw heat away from the body quickly.
• Change out of damp clothing as soon as you get home.

Eat well, drink regularly and keep moving

Hot meals and regular hot drinks help maintain your core temperature, and they matter more than people expect. Try not to skip breakfast, and keep a small stock of tinned soup, porridge, tea and long-life milk in case you cannot get out.

Alcohol is not a good way to warm up. It widens blood vessels near the skin, giving a brief flush of warmth while your core temperature actually falls. Limit it, especially before going outside.

Movement generates heat. Stand up and walk around every hour, even if it is just to the kitchen and back. Gentle chair-based exercises, marching on the spot, or a few trips up and down the stairs are all useful. If you have mobility problems, ask about local seated exercise classes or simple routines you can follow at home.

Check on neighbours and those most at risk

Cold weather isolates people, and isolation makes every other risk worse. Those most vulnerable include anyone over 65, anyone living alone, people with heart or lung conditions, those with dementia or mobility problems, and anyone who has recently been discharged from hospital.

When you check in, ask specific questions rather than a general "are you alright?". People often say they are fine to avoid fuss.

• Is the heating actually working, and is it switched on? Ask to feel a radiator.
• Is there enough food in the cupboard, and fresh milk in the fridge?
• Are prescriptions ordered and collected, and is there enough of any regular medicine?
• Is the path clear of ice and snow, and can they safely get to the front gate?
• Would they like company for a cup of tea, or help with shopping or a phone call?

A five-minute visit or phone call can prevent a hospital admission. If you are worried about someone, tell a family member, their GP surgery or their local council's adult social care team.

When to seek help, and where to find support

Call 999 immediately if you notice chest pain, severe breathlessness, confusion or sudden drowsiness, slurred speech, a drooping face, or lips that look blue or grey. These can be signs of a heart attack, stroke or severe hypothermia. Do not wait to see if it passes.

For less urgent concerns, contact your GP surgery or call 111 for advice. Shivering that will not stop, cold and pale skin, and difficulty speaking are early warning signs of hypothermia and need urgent attention.

Finally, do not struggle alone with the cost of heating. Help exists, including cold weather payments, the Warm Home Discount, winter fuel support and grants for insulation through your local council. Energy suppliers also keep a priority services register for people who are older, unwell or reliant on medical equipment, offering advance notice of power cuts and extra support. Your GP surgery, pharmacist or local advice service can point you towards the right scheme, and getting vaccinated against flu and COVID-19 remains one of the simplest ways to stay well through the coldest months.