How to Boost Your Vitamin D Levels During the Dark British Winter

As the clocks go back and the days grow shorter, those of us living in the British Isles face more than just frosty mornings and early sunsets, we also face a natural dip in our vitamin D levels. 

Known as the “sunshine vitamin,” vitamin D is vital for maintaining healthy bones, supporting the immune system, and keeping our mood in balance.

But with less sunlight reaching our skin during the winter months, it’s all too easy to fall short.

So, how can we keep our levels topped up when the British winter is at its gloomiest? Here are some simple, practical ways to make sure you’re getting enough vitamin D, no matter how grey the sky looks.

1. Make the Most of Natural Daylight

Even in the depths of winter, getting outside during daylight hours can help your body produce vitamin D. Aim for a daily walk around midday when the sun is at its highest, even if it’s cloudy. The UV rays that trigger vitamin D production can still reach you through overcast skies.

A brisk 15–30 minute walk with your face and hands exposed (without suncream for that short period) can make a real difference, and the fresh air does wonders for your mental health, too.

2. Add Vitamin D-Rich Foods to Your Diet

While food alone may not provide all the vitamin D you need, it can still help to boost your intake. Try including more of the following foods in your winter meals:

Oily fish such as salmon, sardines, and mackerel

Egg yolks

Red meat and liver

Fortified foods, including breakfast cereals, plant-based milks, and some dairy products

A comforting fish pie, scrambled eggs for brunch, or a warming beef stew are all hearty ways to support your vitamin D intake through food.

3. Consider a Daily Supplement

In the UK, the NHS recommends that everyone should consider taking a daily vitamin D supplement from October to March, when sunlight levels aren’t strong enough to produce adequate amounts naturally.

Adults and children over one year are advised to take 10 micrograms (400 IU) per day. Supplements are inexpensive and widely available from pharmacies, supermarkets, and online — and many are suitable for vegans and vegetarians.

If you have darker skin or cover most of your body for cultural or religious reasons, you may need to take a supplement year-round. Always check with your doctor or pharmacist if you’re unsure which dosage is right for you.

4. Try Fortified Alternatives

If you’re vegan or lactose-intolerant, look for foods fortified with vitamin D2 or D3 (often derived from lichen rather than animal sources). Many oat, soy, and almond milks now come fortified — a simple switch that can make a big difference.

You can also find fortified spreads, breakfast cereals, and orange juice in most UK supermarkets. Check the labels to ensure you’re choosing products that specify vitamin D fortification.

5. Be Aware of the Signs of Low Vitamin D

Common symptoms of deficiency include:

Persistent tiredness or fatigue

Muscle weakness

Low mood or depression (SAD)

Frequent colds or infections

Bone or joint pain

If you recognise these signs, it may be worth asking your GP for a simple blood test to check your levels.

6. Don’t Overdo It

While supplements are useful, taking too much vitamin D can cause harm, leading to high calcium levels in the blood, nausea, or kidney problems. Stick to the recommended dose unless advised otherwise by a healthcare professional.

A Winter Wellness Reminder

Living in a northern country like the UK means we can’t always rely on the sun to meet our vitamin D needs, but with a little planning, it’s easy to stay healthy all year round. Eat well, get outside when you can, and consider a supplement during the darker months.

A little “sunshine vitamin” goes a long way to keeping your bones strong, your immunity resilient, and your mood bright, even when the weather isn’t.

How to Cope with the Unusually Long Hot Weather in the UK

The UK isn’t usually known for long spells of hot weather, but when they arrive, they can catch many of us off guard. 

Unlike countries more accustomed to high temperatures, we often lack air conditioning and sun-aware habits. 

This prolonged heat can pose serious risks, especially for the elderly, those with underlying health conditions, and disabled individuals. But with a few simple steps, we can all stay safer, cooler, and more comfortable. And to help other people, too.

Here’s how to manage the heatwave effectively:

Hydration Is Everything

In hot weather, your body loses more water through sweat, and it’s vital to replace it regularly throughout the day.

Tips for staying hydrated:

Drink water regularly, don’t wait until you’re thirsty.

Avoid too much caffeine or alcohol, as they can increase dehydration.

Add hydration tablets like Dioralyte or ORS to your water if you’re sweating heavily, they help replenish lost electrolytes.

Eat water-rich foods such as cucumbers, watermelon, oranges, and strawberries.

Carry a refillable bottle wherever you go. There are many free refill points around towns and cities now.

Look After Vulnerable People

The heat can be particularly dangerous for:

Elderly people

Babies and young children

People with chronic illnesses (especially heart, kidney, or breathing conditions)

Disabled individuals who may find mobility or communication difficult

Ways to help:

Check in regularly – especially on neighbours and relatives.

Encourage small, frequent sips of water, even if they say they’re not thirsty.

Ensure rooms are well ventilated or shaded.

Use a fan if air movement is needed, but avoid blowing hot air directly onto people.

Provide cooling aids like damp flannels, mist sprays, or even a shallow cool footbath.

Use Sunblock, even in the UK

It’s a myth that British sun is harmless. UV rays are still damaging, even if there’s a breeze or cloud cover.

Sun safety tips:

Apply broad-spectrum SPF 30+ sunscreen every two hours.

Reapply after swimming or sweating.

Wear a wide-brimmed hat and sunglasses with UV protection.

Stay in the shade between 11am and 3pm when the sun is strongest.

Wear lightweight, loose-fitting clothing to protect your skin.

Keep Your Home Cool

Keep curtains and blinds closed during the day.

Open windows when it’s cooler outside than in, usually early morning and late evening.

Turn off unused electronics, they generate unnecessary heat.

Use damp sheets or a wet towel hung in front of a fan to help cool the air.

Sleep Tips in Hot Weather

Sleep with a cool flannel or ice pack wrapped in a cloth.

Put sheets in the freezer (in a bag) for 10-15 minutes before bed.

Use cotton bedding instead of synthetic fibres, it breathes better.

Keep a glass of water by the bed in case you wake up thirsty.

The British heatwaves may be rare, but they’re increasingly becoming a part of our summer routine. Staying informed and making small adjustments can make all the difference, for you and those around you. If someone is showing signs of heat exhaustion, dizziness, confusion, heavy sweating, rapid pulse – get them to a cool place, give them fluids, and seek medical advice if symptoms don’t improve.

Look after yourself. Look out for others. And don’t forget the sunscreen!

Don’t Forget the Sunblock: Why It’s Essential for Picnics and BBQs

There’s something truly special about the great British picnic or summer BBQ. 

Whether you’re flipping burgers in the garden, lounging on a blanket in the park, or enjoying sausages by the seaside, there’s one thing that should be just as important as the food: sunblock.

Many of us remember to bring the potato salad, the disposable cutlery, even a spare umbrella just in case – but sunblock? That often gets left behind. Here’s why that’s a mistake.

1. UV Rays Don’t Take a Holiday

Even on cloudy or breezy days, harmful ultraviolet (UV) rays can penetrate the clouds and damage your skin. In fact, up to 80% of UV radiation can pass through cloud cover, meaning that cool, overcast day still poses a risk. Sitting in a garden chair all afternoon might not feel dangerous, but sun damage is often silent until the burn appears – and by then, it’s too late.

2. You’re Likely to Be Outside for Hours

Unlike a quick walk to the shops, BBQs and picnics typically last for several hours. This prolonged exposure dramatically increases your risk of sunburn and, more seriously, long-term skin damage. If you're eating, chatting, or dozing in the sun from noon ‘til early evening, that's a lot of unprotected time.

3. Sunburn Isn't Just Painful – It’s Dangerous

We often dismiss sunburn as a temporary nuisance, but the reality is far more serious. Repeated sunburns increase your risk of skin cancer, including melanoma – one of the deadliest forms. The British Skin Foundation reports that skin cancer is the most common form of cancer in the UK, and the numbers are rising. Prevention is far easier than treatment.

4. You Sweat, You Swim, You Grill – You Need to Reapply

Summer activities are messy and sweaty. Whether you're cooking over hot coals, playing rounders, or simply sweating under the sun, sunblock can wear off. If you’re near water – even paddling pools or a seaside picnic – it’s doubly important to reapply every two hours, and immediately after swimming or heavy perspiration.

5. Children and Elderly Guests Are Especially Vulnerable

If your picnic or BBQ includes tiny tots, young children or older adults, sun protection becomes even more critical. Their skin is more sensitive to UV radiation, and they may not realise how long they’ve been exposed. Ensure everyone is protected with broad-spectrum sunblock (SPF 30 or higher), hats, and shade when possible.

6. Sunblock Doesn’t Just Protect – It Preserves the Fun

There’s nothing worse than waking up the day after a lovely BBQ to discover painful, peeling skin. Sunburn can ruin your weekend, leave you exhausted, and put a real dampener on future plans. Using sunblock means you’re free to enjoy the sunshine without paying for it later.

Quick Tips for Sun Safety at Your Next BBQ or Picnic:

Apply sunblock at least 15 minutes before going outside

Choose SPF 30 or higher, with UVA and UVB protection

Reapply every two hours, or more frequently if sweating or swimming

Bring hats, sunglasses, and seek shade when the sun is strongest (11am–3pm)

🧴Keep a spare bottle of sunblock in your picnic hamper or BBQ kit

In Conclusion

Sunshine, grilled food, and good company are what summer memories are made of – but don’t let them come with a side of sunburn. Pack the sunblock with as much care as the crisps and condiments, and you’ll ensure your picnic or BBQ is remembered for all the right reasons.

Stay safe, stay sun-smart – and pass the ketchup and the burger!