Winter is a season that brings its own unique set of challenges and opportunities. As the temperature drops, the likelihood of catching colds, the flu, and other illnesses increases. However, with the right preparation, you can keep your family healthy and happy throughout the winter months. In this comprehensive guide, we will explore various strategies to prepare your family for winter and maintain wellness, focusing on prevention, nutrition, mental health, and utilizing Medmate’s services.

Preventive Measures for Winter Health

Prevention is always better than cure. Here are some essential preventive measures to keep your family healthy during the winter:


– Flu Vaccine: The flu vaccine is a crucial step in protecting your family from the influenza virus. It is recommended to get vaccinated every year, as the flu virus evolves.
– COVID-19 Booster: If eligible, ensure your family members receive their COVID-19 booster shots. This will help in reducing the severity of illness and preventing the spread of the virus.

Hand Hygiene

– Frequent Handwashing: Teach your family the importance of washing hands regularly with soap and water for at least 20 seconds.
– Hand Sanitizers: Use alcohol-based hand sanitizers when soap and water are not available. Keep them handy in your car, bags, and around the house.

Respiratory Hygiene

– Covering Coughs and Sneezes: Encourage everyone to cover their mouth and nose with a tissue or elbow when coughing or sneezing.
– Dispose of Tissues Properly: Used tissues should be thrown away immediately and hands should be washed afterward.

Clean and Disinfect

– High-Touch Surfaces: Regularly clean and disinfect frequently touched objects and surfaces such as doorknobs, light switches, and mobile phones.
– Home Environment: Maintain a clean and hygienic living environment. Use appropriate disinfectants to kill germs effectively.

Boosting Immunity Through Nutrition

Nutrition plays a vital role in maintaining a strong immune system. Here’s how you can boost your family’s immunity through diet:

Balanced Diet

– Fruits and Vegetables: Ensure a variety of fruits and vegetables are included in daily meals. They are rich in vitamins, minerals, and antioxidants that support immune health.
– Whole Grains: Incorporate whole grains such as brown rice, oats, and whole wheat bread into your diet. They provide essential nutrients and fibre.

Specific Nutrients

– Vitamin C: Found in citrus fruits, strawberries, and bell peppers, Vitamin C is known for its immune-boosting properties.
– Vitamin D: During winter, sunlight exposure is limited. Include Vitamin D-rich foods such as fatty fish, fortified dairy products, and eggs in your diet.
– Zinc: This mineral helps in maintaining a healthy immune system. Include sources like meat, shellfish, legumes, and nuts.
– Probiotics: Probiotics support gut health, which is closely linked to immunity. Include yogurt, kefir, and other fermented foods in your diet.


– Drink Plenty of Water: Staying hydrated is crucial for overall health. Encourage your family to drink plenty of water throughout the day.
– Warm Beverages: Herbal teas, warm water with lemon, and broths can be soothing and hydrating during winter.

Maintaining Mental Health and Wellbeing

Winter can sometimes lead to a dip in mental health due to shorter days and less sunlight. Here are some tips to maintain mental wellbeing:

Stay Active

– Exercise Regularly: Physical activity boosts mood and reduces stress. Aim for at least 30 minutes of moderate exercise most days of the week.
– Indoor Activities: When it’s too cold to go outside, find indoor activities such as yoga, dance, or home workout routines.

Stay Connected

– Social Interaction: Maintain social connections with friends and family through phone calls, video chats, or safe in-person meetings.
– Community Involvement: Participate in community activities or volunteer work to stay engaged and feel a sense of purpose.

Light Therapy

Sunlight Exposure: Try to get outside during daylight hours, even if it’s just for a short walk. Sunlight exposure helps in maintaining healthy Vitamin D levels and improving mood.

Relaxation Techniques

– Mindfulness and Meditation: Practice mindfulness and meditation to reduce stress and improve mental clarity.
– Adequate Sleep: Ensure your family gets enough sleep. Aim for 7-9 hours of quality sleep each night.

Utilising Medmate for Winter Wellness

Medmate offers a range of services that can help you manage your family’s health more effectively during the winter season:

Medication Management

– Order Prescriptions Online: Don’t run out of regular medications. Request your prescriptions online through Medmate in minutes. This is especially useful during bad weather or if someone is feeling unwell.

Access to Online Doctors

– Telehealth Services: Consult with healthcare professionals from the comfort of your home. Medmate offers telehealth services that connect you with doctors instantly until 11pm everyday of the year.
– Health Advice: Get advice on managing winter illnesses and preventive measures from qualified healthcare providers.


Medmate doctors are available online until 11pm everyday.

Practical Tips for Winter Wellness

Here are some additional practical tips to keep your family well-prepared for winter:

Dress Appropriately

– Layering: Dress in layers to stay warm and comfortable. Ensure everyone has access to hats, gloves, scarves, and warm coats.
– Footwear: Wear waterproof and insulated footwear to keep feet dry and warm.

Home Safety

– Heating Safety: Ensure your heating systems are in good working order. Use space heaters safely and keep them away from flammable materials.
– Carbon Monoxide Detectors: Install carbon monoxide detectors in your home to prevent poisoning from heating systems and fireplaces.

Outdoor Safety

– Slippery Surfaces: Be cautious of icy or slippery surfaces when walking or driving. Use salt or sand on walkways to prevent slips and falls.
– Stay Informed: Keep an eye on weather forecasts and avoid unnecessary travel during severe weather conditions.

Emergency Preparedness

– Emergency Kit: Prepare an emergency kit with essentials such as Hydralyte, Paracetemol, decongestants and face masks.

Encouraging Healthy Habits

Promote healthy habits within your family to enhance overall wellbeing:

Balanced Routine

– Set a Routine: Establish a daily routine that includes time for exercise, healthy meals, and relaxation.
– Limit Screen Time: Encourage activities that do not involve screens, such as reading, puzzles, or family board games.

Healthy Eating

– Home-Cooked Meals: Cook meals at home using fresh ingredients. Involve your family in meal preparation to teach healthy eating habits. Think about lots of hearty home cooked soups and stews.
– Limit Sugar and Processed Foods: Reduce the intake of sugary and processed foods that can weaken the immune system.

Developed in consultation with GPs, pharmacists and consumers, Medmate is a national Telehealth service registered with the Australian Digital Health Agency. The service is staffed by registered doctors comprised of GPs and emergency department doctors operating everyday until 11pm. Medmate has cared for over 200,000 Australians in 3000 postcodes.

While you’re here, check out this article submitted by Medmate Australia for a hearty lentil soup recipe.