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Why winter wellness matters

Winter brings darker days, colder conditions and an increased risk of seasonal illness. Demanding duties, training, irregular hours and time away from home can make it harder to maintain healthy routines.

Whether you’re serving, part of the reserves, moving into civilian life or supporting someone in the Armed Forces, small steps can help you and your family stay well throughout winter.

The Ministry of Defence also provides health and wellbeing information for serving personnel, reservists, veterans and service families. You can find that information here: MOD health & Wellbeing

1. Keep warm at home and while on duty

Cold training environments, outdoor duties and long journeys can all take their toll during winter:

• Try to keep your home at around 18°C if you can, especially in rooms you use regularly
• Layer up, thermal socks, gloves and hats make a big difference on frosty mornings or night shifts
• Hot meals and warm drinks help maintain your body temperature
• Make sure boilers, heaters and carbon monoxide alarms are serviced and working properly
• If you live in Service Family Accommodation or Single Living Accommodation, report heating or maintenance problems through the appropriate accommodation channel

2. Boost your immunity and prevent winter illness

You’re exposed to a lot on the job, so protecting your health is key:

• Stay up to date with flu jabs and COVID boosters if you’re eligible
• Wash hands regularly, especially after dealing with the public or using shared equipment
• Keep basic medicines stocked at home, especially if you’re working irregular hours
• Encourage rest early if anyone in your household feels unwell
• Eat well, vitamin-rich foods like citrus, leafy greens and whole grains support your immune system

3. Stay active and get natural daylight

Shorter days, irregular hours and disrupted routines can affect energy levels:

• Get outside during daylight hours when duties and weather allow.
• Fit in short walks or movement breaks throughout the day
• On rest days, choose an activity that works for you, such as walking, stretching, swimming or an indoor workout
• During autumn and winter, consider the NHS guidance on vitamin D supplements
• If you’re taking medication or have a medical condition, seek professional advice before starting a new supplement or exercise routine

4. Look after your mental health in winter

Winter pressures can feel harder when combined with demanding duties, deployments, separation from family or the move into civilian life:

• Keep a regular sleep and meal routine where your duties allow
• Make time for activities that help you switch off
• Stay connected with family, friends, colleagues and your wider support network
• Check in with others, particularly during periods of separation or isolation
• If you’re struggling, speak to someone rather than dealing with it alone.

5. Look out for family, friends and the wider military community

Winter can be particularly challenging for families dealing with separation, deployment, relocation or reduced local support:

• Check in regularly with family members and friends who may be living alone
• Make sure children and older relatives have suitable warm clothing and footwear
• Offer practical help with shopping, prescriptions or icy paths where you can
• Share key contacts and plans before deployments, exercises or periods away
• If you have recently moved, find out what healthcare and community support is available locally

Extra peace of mind when you need it

While the Forces Mutual Healthcare Scheme doesn’t cover minor illnesses such as winter colds and flu, it can help with the cost of eligible private medical treatment if you experience an illness or injury that requires further investigation or treatment.

This is subject to scheme rules.

Find out more about the Forces Mutual Healthcare Scheme

The Forces Mutual healthcare scheme is discretionary and is not an insurance product. It is not regulated by the Financial Conduct Authority and therefore is not covered by the Financial Ombudsman Service or the Financial Services Compensation Scheme. The Healthcare Scheme is provided by PMHC Limited trading as Forces Mutual.