Winter: Cold, dark, wet, windy and accompanied all-too-often by the mucal strains of sneezing, wheezing and coughing. While most adults usually suffer two to four colds in a year, an average baby or small child's tally can be six - or more if they are exposed to older children on a day-to-day basis. There's also the risk of flu and other, thankfully less common illnesses, such as Meningococcal infections - all of which are more virulent in the winter. And then there are illnesses specifically related to the cold, such as hypothermia, and to the darkness of winter, such as the depression of the winter blues. All-in-all a fairly bleak outlook but there's also plenty to enjoy about winter, not least coming in from the cold to settle in front of a fire with a cup of cocoa, a good book and someone you love. So follow these winter health tips and you'll have a better chance of keeping your family from the worst of the winter woes. Now it may seem like a like a long list, but dress up warmly for a nice long, brisk walk in the park on a sunny winter day and you're already half-way there.

  • Get out! - It's tempting to stay wrapped up indoors when the weather turns cold and nasty, but a lack of fresh air and exercise will weaken your immune system and make it more likely that you'll pick up a nasty bug. Make sure that you wrap yourself and your children up well and then get some time outdoors, in as fresh air as possible.

  • Get some sun - While we all know that we need to protect ourselves from strong sun rays, we also need the vitamin D that sunlight provides for healthy bones. Recent research has also suggested that vitamin D helps maintain a healthy immune system - just what you need to battle winter bugs. And of course, sunlight has a huge positive influence on our state of mind, which is also key to keeping healthy. It's a fact that there's just less sunlight around in winter to be had, and at times there seems to be next to none, so as soon as you have a sunny day you need to make the most of it - get out there and soak up some of the rays if at all possible. When there's really no sun look for vitamin d rich foods or a supplement like cod liver oil.

  • Dress warmly - Unless you're going out in snowy weather layers of clothing are usually better for keeping your children at a comfortable temperature and are easier to manage than one thick snowsuit. Remember hat, scarf and gloves when it gets cold and windy and also remember that you will be warmer than your child if you are carrying or pushing them: the hat is especially important as people lose up to 50% of their body heat from the head.

  • Stay dry - Wet winter weather demands waterproofs and wellies or other waterproof boots. Wet clothing is guaranteed to make you colder than dry so get your children out of wet clothes as soon as possible, wrap them up warm and give them a nice, warm drink if they've got cold and wet.

  • Keep hands clean - When you know there are plenty of viruses around it makes sense to wash your hands more often than usual, particularly when you're in contact with other people or using public transport etc. Don't just give them a quick rinse, make sure you get germs off them with warm water and soap: Encourage the rest of your family to do the same.

  • Eat well - Eating well is important at any time, but even more so in winter when the cold weather has us reaching for the comfort food, just when what we really need is more vitamins. Remember to keep up your daily intake of fruit and vegetables and avoid over-indulgence in fatty foods and alcohol. Seasonal veg of carrots, squash, pumpkin and cabbage offer you lots of the vitamins you need, as well as being great comfort foods. When you feel like a hearty warming pudding, apple and berry crumble is a more healthy family option than treacle toffee sponge and custard.

  • Drink plenty of fluids - While most people remember that they need to drink plenty of fluids in warm summer weather, they often forget that it's just as important in winter, especially considering how dehydrating heated and / or air-conditioned houses and work places can be.

  • Sleep well and relax - Your immune system needs you to be well rested to perform at its best so being over-tired and stressed will put you at higher risk of infections. Try to keep to a more or less regular sleep time and avoid alcohol, tv and other sleep disturbers before you go to bed. Make time to fit in some form of relaxation into your day, or at least week, if you can combine this relaxation with light exercise (such as swimming, tai chi, yoga, relaxing walk) then you kill two birds with one stone.

  • Keep a healthy home - Make sure your home is winter ready and a healthy environment in which to shelter.

  • Dealing with colds and flu - If you do fall prey to a virus such as a cold or flu then take a mild pain reliever (not aspirin for babies and children), drink plenty of fluids (especially vitamin-c-rich juices) and get as much rest as you can to recover quickly. Cough and cold syrups and lozenges may help ease the symptoms, but they won't help you recover more quickly.

  • Watch for over-exertion - When it gets really cold (when you're out in the snow) the body uses up a lot of energy keeping warm, so if you're being very active - for example if you live in a part of the country where you need to clear snow in the winter - you'll need to take frequent breaks. Not giving yourself chance to rest and recover can put a particular strain on the heart.

  • Look out for hypothermia - Most people keep their houses a touch too warm during winter, but where heating is problematic or where people aren't protected well enough outdoors, hypothermia can become a distinct possibility. Early warning signs include feeling cold, lethargic and shivering, sufferers of moderate hypothermia may shiver violently, feel confused and lack judgement, they may feel drowsy, start to stumble and have slurred speech. In severe cases hpothermia sufferers can lose control of their limbs, have dilated pupils, have a weak or irregular pulse and may fall unconcsious. If you suspect moderate or severe hypothermia you should get your family member warm (using hot water bottles, blankets etc.) and dry and call for medical help. Warm, caffeine-free drinks are helpful but you shouldn't give alcohol.

  • Be meningitis-aware - Meningococcal infections are more common during the winter with the number of infections peaking around Christmas time / early January. Meningococcal bacteria can result in meningitis or septicaemia and can be difficult to spot as many of the symptoms are similar to flu. Here's what to look out for:
    • Symptoms of Meningitis: Headache, discomfort at bright light, fever, neck stiffness or aching, tiredness. Most notably, your child may develop a red rash of spots which do not fade when you apply a cold glass to the skin and roll it firmly over the rash 'tumbler test'.
    • Symptoms of Septicaemia: Rash which doesn't fade with the 'tumbler test' , fever, vomiting, high pitched cry, jerky or lifeless, blotchy skin getting pale or turning blue, shivering, rapid breathing, stomach or joint/muscle aches.

    If you suspect that your baby or child may have a meningococcal infection then you should seek medical help immediately.