Nutrition ·
Everyday Habits for Staying Well in Winter
The everyday habits the World Health Organization (WHO) and other official sources highlight for winter are: washing hands regularly with soap, covering your mouth and nose when coughing, resting at home when unwell, ventilating indoor spaces, getting enough sleep, moving regularly and eating plenty of vegetables and fruit. Ask your family doctor about the flu vaccine.
This article is for personal awareness and coaching purposes; it does not replace medical diagnosis or treatment. Please see a doctor for any health concerns.
Flu and colds are more common in winter. According to WHO, seasonal flu spreads easily from person to person, especially in crowded settings such as schools and nursing homes; the virus travels in droplets from coughs and sneezes and on contaminated hands. The habits below are general recommendations from WHO and other official sources. They are not medical advice; if you have symptoms, see your doctor.
Hand hygiene and covering coughs
WHO recommends washing and drying hands regularly and avoiding touching your eyes, nose and mouth. According to UNICEF, hands should be scrubbed with soap for at least 20 to 30 seconds.
- Wash your hands as soon as you get home, before eating and after using the toilet.
- Cover your mouth and nose with a tissue or the inside of your elbow when coughing or sneezing.
- Throw used tissues away straight away, then wash your hands.
- If soap and water are not available, you can use an alcohol-based hand rub.
Resting at home when unwell
WHO’s recommendations also include staying home when you feel unwell and avoiding close contact with people who are ill. Resting on a day with fever or a cough, instead of going to work or school, is also a way of caring for the people around you. You may also like the article on what rest is and what it is not.
What Is Rest, and What Is It Not? →
Ventilating indoor spaces
In winter windows usually stay shut and people spend longer together in the same room. WHO counts good ventilation in enclosed and crowded spaces among the measures against diseases that spread through the air. No set number of minutes is given; opening the windows a few times a day to change the air in the room is an easy start.
Sleep and regular movement
According to the joint recommendation of the American Academy of Sleep Medicine (AASM) and the Sleep Research Society, adults should regularly sleep 7 or more hours a night. WHO recommends that adults do at least 150 to 300 minutes of moderate-intensity physical activity a week. Even on short winter days, a walk around midday is a simple way to get closer to that goal.
A seasonal table
WHO’s healthy diet recommendation for adults is at least 400 grams, roughly five portions, of vegetables and fruit a day. Winter vegetables make that easier: cabbages, leeks, spinach, broccoli, cauliflower, carrots and celeriac, alongside oranges, mandarins, apples and pomegranates.
Seasonal vegetables are available in the Şifa Köyü shop.
Seasonal vegetables in the Şifa Köyü shop (in Turkish) →
If you would like to talk with a group about healthy eating and eating with the seasons, you can meet over a meal prepared with Şifa Köyü produce.
A Healing Meal and Conversation with Merve →
The flu vaccine and seeing a doctor
WHO recommends yearly flu vaccination for pregnant women, children aged 6 months to 5 years, people over 65, people with chronic medical conditions and health workers. You can ask your family doctor whether it is right for you and when to have it.
If you have a high fever, shortness of breath, chest pain, or symptoms that do not ease within a few days and get worse, see a doctor without delay.
Sources: WHO fact sheets on seasonal influenza and healthy diet; WHO, guidelines on physical activity and sedentary behaviour (2020); WHO, roadmap to improve and ensure good indoor ventilation (2021); UNICEF, handwashing guidance; AASM and Sleep Research Society, recommended amount of sleep for adults (2015). This article is for general information and is not medical advice.
Frequently asked questions
How long should you wash your hands?
UNICEF recommends scrubbing hands with soap for at least 20 to 30 seconds, including the palms, the backs of the hands, between the fingers and under the nails.
Who is the flu vaccine recommended for?
WHO recommends yearly flu vaccination for pregnant women, children aged 6 months to 5 years, people over 65, people with chronic medical conditions and health workers. Your family doctor can tell you whether it is right for you.
How often should you air your home in winter?
There is no official number of minutes. WHO recommends good ventilation in enclosed and crowded spaces; opening the windows a few times a day is a practical way to do it.
How many hours should adults sleep?
According to the joint recommendation of AASM and the Sleep Research Society, adults should regularly sleep 7 or more hours a night.
Can a honey, garlic and ginger mix replace treatment?
No. It is a kitchen tradition and does not replace medicine or treatment. Please talk to your doctor before consuming it; honey is not given to babies under one year old.