By Oluwafunmilola Adefuye | Naija UK Connect
You will agree with me that back home, cold was never this serious — but UK winter plays by different rules. ❄️
For many Nigerians in the UK, winter comes with a shock: long-lasting cold, low sunlight, damp weather, and freezing winds that affect the body differently from what we’re used to. Beyond discomfort, winter can quietly weaken immunity and increase the risk of illness—especially for immigrants balancing work, childcare, and everyday stress.
This guide shares simple, practical winter health tips to help Nigerians in the UK stay warm, healthy, and resilient.
Why UK Winter Hits Harder for Nigerians
UK winters are not just “cold”—they are persistently cold and damp, with very limited sunlight for months. Sudden and long-term exposure to these conditions can:
- Stress the body
- Weaken the immune system
- Trigger colds, flu, coughs, and chest infections
For many immigrants, recovery can take longer due to busy schedules, stress, and limited rest. That’s why prevention is key.
Simple & Practical Winter Health Protection Tips (Part 1)
🧥 1. Stay Warm — Properly
- Dress in layers:
- Thermal base layer
- Warm middle layer
- Weather-proof outer layer
- Don’t underestimate thermals—they trap heat far better than thick clothing alone.
🧣 2. Cover the Extremities
- Always protect your head, neck, hands, and feet
- Hats, scarves, gloves, thick socks, and insulated shoes make a huge difference
- Children lose heat faster—layer them well
👕 3. Change Damp Clothes Quickly
- Damp clothing increases heat loss
- Change wet socks, coats, or school uniforms as soon as possible, especially for children
🏠 4. Keep Your Home Warm & Ventilated
- Heat your home adequately during cold periods
- Ventilate briefly every day (open windows for a short time)
- This helps prevent mould and damp, which can worsen asthma and chest problems
‼️ This step is very important
☕ 5. Take Warm Fluids
- Drink warm water, soups, and herbal teas
- Warm fluids help regulate body temperature and soothe the throat
Vitamin D: A Crucial Winter Supplement for Nigerians 🇳🇬
A common question many Nigerians ask is:
“Can Vitamin D supplements replace sunlight in the UK?”
The Answer: Yes—during winter, they are essential.
From October to March, the UK has very limited sunlight, meaning most people cannot produce enough vitamin D from the sun alone.
UK Health Guidance
- Adults are advised to take 10 micrograms (400 IU) of vitamin D daily during autumn and winter
- This is especially important for people with dark skin, who are at a higher risk of vitamin D deficiency
Important Vitamin D Tips
- ✅ Buy Vitamin D3 (closest to what the body produces naturally)
- ✅ Take it with a fat-containing meal (eggs, oily fish, olive oil, avocado)
- ✅ Buy supplements from trusted sources
- ⚠️ Do not take high doses without professional guidance—excess vitamin D can be toxic over time
Foods Rich in Vitamin D
- Oily fish (salmon, mackerel, sardines)
- Egg yolk
- Mushrooms
- Fortified milk and cereals
A Final Word for Nigerians in the UK
Protecting your health is not optional—it is the foundation of the future you envisioned when you relocated.
Let us be intentional:
- Stay warm
- Stay informed
- Raise strong families
- Thrive — not just survive or struggle with preventable illnesses
Winter does not have to defeat us. With the right habits, we can remain healthy, productive, and strong all season long.
✨ To be continued…
— Oluwafunmilola Adefuye
For Naija UK Connect 🇬🇧🇳🇬
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