Taking a few simple, preventive steps to care for health can bring real benefits, during the winter season.

In this context, the British newspaper The Telegraph published a report in which it gathered expert opinions on easy and practical ways to protect health during the winter months. The experts advised the following:

1. Sunlight

Dr Thuva Amuthalingam, a GP, says people should “sit by a window or go for a 10-minute walk outdoors during daylight hours”. She explains that, ideally, people should go outside between 11am and 3pm, when the sun is at its strongest. Exposure to natural light helps regulate the body’s internal clock and improves sleep quality and overall wellbeing.

A 2017 study by Cornell University found that people working in offices with optimal natural lighting, such as those near windows, reported a 63 per cent reduction in headaches and a 56 per cent reduction in drowsiness.

2. Hygiene measures

Dr Amuthalingam added that around one third of the “matter” that builds up inside homes comes from outside, either through the air or on shoes. She notes that hygiene measures are particularly important in winter, when viruses such as colds and flu are more common.

She advised thorough handwashing for 20 seconds, one of the most effective ways to limit the spread of infection, and removing shoes on entering the home to help prevent the spread of dirt, bacteria and even viral particles.

3. Vitamin C

Many people know that eating foods rich in vitamin C, such as citrus fruits, peppers and cruciferous vegetables, supports the immune system. However, nutritionist Becca Meadows says vitamin C is water-soluble and breaks down quickly when exposed to heat. This means that cooking methods involving prolonged contact with water reduce vitamin C levels. Research shows that the less contact food has with water and heat, the more vitamin C it retains.

Meadows recommends buying fresh, local produce where possible and avoiding pre-prepared items. Cutting vegetables allows more oxygen to reach them, which causes vitamin C to break down more quickly. As vitamin C has a short lifespan, frozen fruit and vegetables can be a good option, as they are often frozen soon after harvest.

When cooking vegetables, she advises adding them to water that is already boiling, or steaming them with a lid, to reduce water contact time. Research also shows that microwaving preserves more vitamin C than other cooking methods.

4. Leafy green vegetables

Ruchi Bhuwania Lohia,, a nutrition therapist, says the MIND diet, which combines the Mediterranean and DASH diets, is one of the most well-researched diets for brain health. It also plays a key role in preventing chronic conditions such as type 2 diabetes and heart disease, and in supporting immune function.

Foods she recommends for brain health include dark leafy greens such as kale, spinach and chard; berries; whole grains and pulses; healthy fats including extra virgin olive oil, almonds and walnuts; and oily fish such as salmon, mackerel and sardines.

5. Seed mixes

New research suggested that monitoring magnesium levels helps maintain health. Studies show that low magnesium intake, below 300mg per day, increases the risk of several diseases. Lohia says seeds and nuts offer a practical solution, as both are excellent sources of magnesium, provided they are unsalted and unroasted.

6. Evening exercise

It was long thought that exercising close to bedtime caused insomnia, but recent research has found that short periods of light activity can lead to better sleep.

Personal trainer and author Lavina Mehta says short exercise sessions, combining cardio and strength movements for around three minutes, improve mood, increase muscle mass, support bone strength and help regulate blood sugar levels.

7. The “10-3-2-1-0” rule

Dr Guy Meadows, founder and clinical director of the Sleep School, said maintaining a consistent sleep schedule is vital for physical and mental health. A regular bedtime helps synchronise the body’s internal clock and improves hormonal regulation, metabolism and cognitive function. It also supports neurotransmitters such as serotonin and dopamine, which are essential for emotional balance and may reduce the risk of depression and anxiety.

He recommends the “10-3-2-1-0” rule: no caffeine 10 hours before bed, no food three hours before, no work two hours before, no screens one hour before, and no lying in during the morning.

8. Short naps

Recent research shown that naps immediately improve mental performance and support long-term brain health. Dr Meadows says the ideal nap lasts between 10 and 20 minutes. Keeping naps short prevents deep slow-wave sleep and reduces the risk of waking up feeling more tired than before. He advises napping between midday and 3pm, when the body naturally feels drowsy.

9. Spending 15 minutes in a sauna

Sauna use is linked to lower cholesterol levels, reduced blood pressure and a lower risk of heart disease and stroke. New research shows that spending just 15 minutes in a sauna after a workout, three times a week, leads to significant improvements in blood pressure compared with exercise alone.

Regular sauna sessions also benefit mental health by calming the mind, easing stress and, in some cases, reducing symptoms of depression.

10. Preparing the main meal

Dr Meadows explains that digestion begins with smelling and preparing food. The body activates the digestive system in advance, including increased stomach acid production, to prepare for digestion and nutrient absorption.

For this reason, it is important to set a regular time for the main meal and allow enough time to eat slowly and chew thoroughly. Proper chewing increases the surface area of food, allowing digestive enzymes in saliva to break it down more effectively.