Your Autumn Health MOT: What to Check Before the Cold Weather Hits
Autumn and winter can bring some of the toughest weather conditions of the year – freezing temperatures, relentless rain, bitter wind, and long spells of darkness that can take a toll on both body and mind. Cold-weather months can also bring a blizzard of health issues for all age groups, ranging from flu bugs to dry skin and even the winter blues.
To support Brits on getting ahead of winter illness, LloydsPharmacy Online Doctor has compiled a list of things to get checked and prepped for during autumn, so you and your health can head into the winter months in the best position possible.
The autumn health checklist
1. Check your Vitamin D and Iron levels
Dr Bhavini Shah says: “During the autumn and winter months, Brits often have to rely on getting enough Vitamin D through the foods we eat, as there simply isn’t any sunlight of appropriate wavelength for the synthesis of Vitamin D in the skin. Good dietary sources of vitamin D include oily fish such as salmon, mackerel, and sardines, as well as red meat and egg yolks. The NHS also advises that everyone in the UK should be taking vitamin D supplements (containing 10 micrograms) in the autumn and winter months.”
2. Review your sleep routine
Shah explains: “Shorter days and reduced daylight in winter can significantly alter mood, behaviour and sleep-wake patterns and disrupt circadian rhythm, leading to oversleeping or insomnia, and a greater need for restorative sleep.
“Adequate sleep is crucial to maintaining a healthy immune system, playing a critical role in recovery, repair, healing, and strengthening the body’s defences against illness. With more bugs and germs going around in winter, sleep becomes even more important.
“So, while we typically carry on with our lives as normal, it’s important to review your sleep routine.”
3. Protect yourself from the flu and COVID
Shah states: “Flu can make you extremely ill, and those who are older or have a heart or circulatory condition are more at risk. Protect yourself with the NHS flu jab (free if you’re over 65, pregnant, or considered high-risk) offered in autumn and early winter and available from your GP surgery or local pharmacy.
“Staying up to date with COVID-19 booster jabs is also an important part of protecting yourself, as the virus can change and protection fades over time. If you’re eligible, the NHS will contact you in early winter with advice on where and when to go.”
4. Keep your body fueled and hydrated
Vinny Kodamala, expert nutritionist at LloydsPharmacy Online Doctor, says: “Comfort food can be a go-to in the winter months, but it’s important to make sure your diet is still healthy, as this is crucial for maintaining overall well-being, boosting immunity and preventing illness. It’s perfectly fine to enjoy the comfort foods you love, but try to balance them by including at least five portions of fruit and vegetables each day.
“Start adding ‘superfoods’ such as citrus fruits, garlic, natural yoghurts, honey, and ginger to your diet now, as these include essential vitamins and minerals, and antioxidants to help you stay healthy throughout winter. Frozen fruits and vegetables are also just as nutritious as fresh ones, if your favourites have gone out of season.
“Staying hydrated in the winter is just as important, especially as it’s not uncommon to feel less thirsty in colder weather and you might not even realise you’re dehydrated. Once you factor in indoor heat and too many layers of clothing, it’s easy for winter dehydration to take hold.
“Make sure you always have a bottle of water nearby, have caffeine-free drinks for teas and coffees, and practise the 1:1 rule – for every non-water drink, pair it with a glass of water. If you struggle to drink the recommended two litres of water a day, try infusing it with pieces of fruit to bring out some flavour.”
5. Prepare your skin
Dr Christine Hall, Aesthetic Doctor at Taktouk Clinic, says: “Cold winter weather paired with central heating leads to dryness – add this to the fact that the skin creates less oil and sebum in the cold and the effects are accentuated leading to an impaired skin barrier – dryness, redness, flaking skin and breakouts.
“Prepare your skin for winter by switching to a richer, oil-based moisturiser, which forms a protective barrier and helps lock in moisture more effectively than water-based options. For the best results, choose formulas with hydrating ingredients such as hyaluronic acid, glycerin, and ceramides.
“Starting your routine with a gentler, non foaming cleanser will ensure that not all of your natural oils are stripped. Adding in a toner or essence can add a further level of hydration; look to lipids and ceramides – an integral part of the skin barrier to repair and protect your skin and hydrating ingredients like hyaluronic acids, glycerin and beta glucan.
“Don’t skip sunscreen in winter as UV rays can still affect your skin, even on cloudy days. Up to 90% of the visible signs of aging have been shown to be due to the UV rays from the sun, and prevention is always better than cure. SPF should be the final step of your morning skincare routine all year round – this is the best tip I could give anyone.”
If you’re worried about acne in the winter, and over-the-counter treatments aren’t working, consult with your local pharmacist or GP for personalised advice and treatment options.
6. Monitor hair health
Dr Bhavini Shah says: “Seasonal hair shedding is common during the autumn and winter months, especially telogen effluvium (rapid hair loss caused by stress or a change to your body), but a lot of people don’t realise it’s completely normal. It’s a natural occurrence tied to the hair’s growth cycle, which is believed to be partly influenced by changes in the amount of sunlight exposure, and temperature fluctuations.
“Some signs to look out for include; more hair in your brush or comb, increased hair loss in the shower or on your pillow, or a thinning or slightly less dense look. Maintaining a healthy diet, avoiding stress where possible, and using gentler hair styling methods can all help to minimise the effects of seasonal shedding.
“If you are concerned about the amount of hair you’re losing, or noticing any significant changes in hair thickness or scalp health, we recommend speaking to a GP to discuss potential medicated hair loss treatments.”
Expert tips for staying healthy in the winter
- Dermatologists recommend switching to a silk or satin pillowcase to help reduce skin friction and dryness. These are also gentler on acne-prone or sensitive skin.
- Warm up before exercising outdoors to prevent sudden cold-air-induced asthma or joint stiffness.
- Don’t skip SPF, as UV rays still penetrate clouds and cause winter sun damage.
- If using a humidifier, ensure they are maintained and cleaned properly to prevent the build up of mould
- Make sure you stay hydrated, as heating systems can reduce indoor humidity and dehydrate you with you noticing.
- Limit hot showers that strip the skin’s natural barrier, worsening dryness and acne.
- Eat omega-3-rich foods like oily fish, flaxseed or walnuts to support skin health and reduce inflammation.
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