The Ultimate Guide to Surviving Winter in the City

We’ll get you ready for winter with practical advice on what you can do to prepare yourself both mentally and physically for the colder months ahead.

Winter is a beautiful time in China -- and it’s also very, very cold. Read on for your guide to keeping healthy and happy when temperatures drop.

What To Eat And Drink

Winter and illness are often closely related but there are a number of steps you can take to come out of winter with your immune system unscathed.

Drink hot tea: There’s something special about wrapping your hands around a warm cup of tea and heating yourself up from the inside out. There is now a substantial body of evidence to suggest that sipping on a cuppa has significant health benefits also. Black and green teas are chock full of antioxidants that can help boost the immune system and fight infection.

Avoid overconsumption of alcohol: The fact that the weather is getting colder shouldn’t mean a halt to your social life, but extra precautions should be taken during the winter months. Alcohol can make you feel warmer as you’re drinking it but it can actually lower your core body temperature. When you add dulled senses and impaired decision making into the mix, there is a very real threat of hypothermia and even death, so be sensible when you have a tipple.

Load up on fish: Omega-3 fatty acids have a wealth of health benefits and are especially important in winter. They are great for heart health, joint pain and mood balancing, and assist in soothing dry skin. Since our bodies aren’t able to produce these healthy fats alone, we must obtain them either through our food or through supplementation. Oily fish such as salmon and trout as well as a number of nuts and seeds have high levels of Omega 3, making them an excellent addition to your winter diet.

What To Do

Take vitamin D supplements: Whilst there is still a significant amount of research being conducted on the subject, there is ample evidence to suggest that vitamin D plays an important part in maintaining mental health and avoiding depression. Over the winter months, seasonal affective disorder (SAD) affects a number of people, making them lethargic, moody and depressed. By ensuring that you get enough vitamin D, you can help minimize the effects of seasonal affective disorder. Since it’s impossible to get sufficient vitamin D from food, the only ways to ensure you get enough of this essential substance are through exposure to sunlight or by taking supplements, and since staying outdoors isn’t the best idea at this time of the year, supplements are a great way to keep your D levels up.

Get moving: No matter what the temperature, getting exercise is an important part of maintaining a healthy lifestyle. Taking a brisk walk or run each day boosts the circulation of immune cells through the body, and research indicates walking 30 to 45 minutes each day, five days per week can halve an individuals number of sick days per year. More so, exercise releases endorphins, which are your body’s ‘feel good’ chemicals, and one of the best ways to combat the winter blues.

Snuggle up with someone: In the freezing cold conditions of the Antarctic, penguins huddle together to maintain their body warmth, and the same logic applies to humans. Not only is it a great way to stay warm, cuddling has been linked to a number of other health benefits including lowering blood pressure and reducing stress.

Prepare your house: Early maintenance can help you spot any minor problems before they turn into more serious ones. Using these tips, you can make sure that your place stays warm and toasty.

• Make sure to get your boiler or other appliances serviced by a qualified electrician or gas engineer.

• Ensure areas like your drains and guttering are cleared. These can build up with leaves and end up creating overflows, damp and eventually leaks.

• If you’re in an area with extreme temperatures, it’s best to keep your heating on, even if only at a low temperature, all day and night rather than deal with the fallout from burst water pipes.

What To Wear

Layer up: A few thin layers are better than one thick outer garment as it allows more versatility. The trapped air in between the layers serves as thermal insulation and if you get too hot or cold you can always add or remove layers as necessary. It is also important to make sure what you’re wearing is appropriate for the activity you’re undertaking. Dressing for a day of skiing will be very different to suiting up for a day exploring town.

Wear thermal underwear: Thermal underwear is one of the best ways to keep yourself toasty when the temperature starts to dip. Generally made from wool or an artificial fibre, thermal underwear uses the principles of thermodynamics to trap body heat and insulate against the cold air.

Don’t forget your extremities: Your hands and head can displace a lot of heat if you leave them exposed for extended periods, causing your core body temperature to drop rapidly. Make sure to carry a beanie and gloves or mittens to make sure that you stay warm. For those that can’t live without their smartphone (and who can these days?) there are a number of gloves available that have woven conductive fibres in them so you can still use your touch screen as normal.

Carry hand warmers: These handy pocket-sized contraptions are an indispensible piece of kit to help get you through the cold winter months. There are a number of different  types available -- the first is a small bag that, when exposed to air, has a chemical reaction that heats the contents of the bag; the second, a gel bag that is warmed in the microwave; and the third, a USB powered unit that can be flicked on whenever the user feels like a bit of extra warmth.

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