The very low temperatures in winter and sudden changes in temperature are a cause of worsening of diseases and health problems . Some of the options we take to heat our houses, on the other hand, potentiate serious accidents. At home, outside and at work, we must learn how to protect ourselves from cold, and safely . People at higher risk In cold weather, people in more vulnerable situations should take special care, namely: Adults over 65 and elderly in general; Babies and small children up to 5 years old; People with chronic diseases; Homeless people; Pregnant women; People with mental diseases. How to protect yourself As much as possible, avoid leaving the house during the coldest hours; The elderly and people in most vulnerable situations should remain at home and ask for the help of family and friends to get enough food and medications; Use several layers of clothing (instead of a single warm one), adequate to the temperature of the environment around (in the home or outside). In this time of the year, there is no other way: the goal is really to dress “like an onion”. Avoid tight clothes, for they hinder blood circulation; Use comfortable and warm shoes, with a good grip to avoid falls, especially in wet or frosty ground; Reinforce the protection of the head, face and extremities (hands and feet), using gloves, cap, warm socks and scarf (in wool, cotton, terry or polar, preferably); Reinforce skin care, particularly in the exposed areas; if necessary, apply a moisturizing cream; Maintain a good hydration state, drink sufficient liquids. To help warming up throughout the day, take hot beverages (water, milk and tea) and hot foods (soups, for instance). Have at least one hot meal a day. Avoid alcoholic beverages and try to eat at least five daily portions of fruits and vegetables; Maintain your good habits of physical exercise, but avoid intense exercise outdoors in very cold weather. Maintain temperature at home The temperature at home should be kept at 18ºC minimum, especially when there are elderly, people with chronic diseases or with mobility problems; In the case of active healthy people, inside temperatures below 18ºC are perfectly acceptable, as long as they feel comfortable; Babies should sleep with a room temperature between 16ºC and 20ºC. Cautions to take at home Aerate and ventilate the house daily, to prevent condensation and moisture. Preferably, take advantage of the period between mid-morning and early afternoon, when the outside temperature is higher. After that, close doors and windows (check that they are well caulked) and prevent draughts; To warm up the bed, use hot water bottles or an electric blanket, but never the two simultaneously. Caution : always turn off the electric blanket, when getting into bed; Regularly check the good functioning of the heating equipment, electric or gas, before use; When using fireplaces, fire pits, salamanders or gas equipment, check that there is sufficient ventilation in the room they operate in, in order to avoid the accumulation of harmful gases; If that is the case, check that there is enough gas supply, firewood or other combustible for the equipment you normally use; Pay special attention to the elderly and children to avoid burns; Keep the heating equipment away from people and furniture and other materials, especially those inflammable; Do not use outdoor heating equipment in interior spaces, or inside heating equipment in outdoor spaces; Before leaving the house or going to bed, make sure that you turn off the heating equipment, in order to avoid fires or intoxications. On the road When driving, keep in mind that you should: Drive carefully, slower and avoid veering or sudden braking, especially in areas where ice forms on the road; Heat the interior of the car, paying attention to ventilation and temperature changes; Make sure that the vehicle has enough fuel for the route; Use snow chains (when indicated). Information sources Direção-Geral da Saúde. Frio – recomendações gerais National Health Service. How to stay well in winter Useful websites Instituto Português do Mar e da Atmosfera (IPMA) Autoridade Nacional de Proteção Civil The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
