If you've been down with the flu recently, or if you've been feeling under the weather because of colds or chest infections for example, it can be a particularly difficult time.

If that's how it's been for you, take heart. Help is at hand from those working in the field and there are steps that you can take yourself to take care of your health.

For most of us the flu is quite a nasty illness that means we have to spend a few days in bed. But for others, especially older people and those in at-risk groups, it can be more serious. In Wales, about 200 people die each year from complications caused by flu.

The National Assembly run an annual campaign to encourage people in the 65+ age group to have a flu vaccination. Last year many within this age group took advantage of the opportunity and the hope is that more will have decided to go for it this year.

It's important that people in at-risk groups are vaccinated. These include people who have a chronic heart or chest complaint including asthma; chronic bronchitis; chronic kidney disease; diabetes; lowered immunity due to disease or treatment such as steroid medication or cancer treatment; any other serious medical condition. (Check with your doctor if you are unsure if you need a vaccination or not).

You need to be vaccinated every year to make sure that you are protected effectively against the flu. You are advised to go for your flu jab well before winter starts.

A busy time of year

Because of the risk of flu, the winter can be a difficult time for those who suffer from chronic conditions affecting the lungs.

It's a combination of the weather - when it's likely to be cold and damp - and the fact that there seem to be more bugs around. Since these people suffer from chronic conditions, they are also more likely to get infections.

In general our advice to patients that are at a higher risk of getting flu is to have the flu jab. It's important that people make an appointment beforehand to arrange this with their practice nurse. It's also possible for patients to be vaccinated against pneumonia.

It's very important that patients take their usual medication as they are supposed to do and eating healthily is important as well since this affects the immune system generally.

Helping yourself

Keeping warm:

If the body's temperature falls below 37 degrees C (98.4 degrees F) it doesn't function as effectively. If the temperature at the centre of the body falls below 35 degrees C, then hypothermia is diagnosed. As people become older the body's ability to produce heat can be reduced due to problems with mobility or illness such as a heart condition which may lead to a more sedentary lifestyle.

The recommended living room temperature is 21 degrees C (about 70 degrees F).

Keeping fit:

At this time of year especially, exercise is important. Apart from the long term advantages, keeping active can also help us keep warm and reduce the risk of hypothermia.

You don't have to exercise vigorously. Moderate sessions of exercise twice a week can help to improve the balance and agility as well as strengthening bones and muscles. Exercise can include brisk walking, swimming, gardening - and even housework!

Giving up smoking:

For those who are trying to give up smoking it can be difficult at the start. These are some facts about the effects of smoking on the body that may help to keep you going:

Within 20 minutes of smoking your last cigarette, your blood pressure and pulse return to normal. In turn, this then improves the circulation in your hands and feet and they will feel warmer.

Within 48 hours your ability to taste and smell improves.

Within 72 hours your breathing becomes easier and by the 12th week your circulation improves.

Remember: if you want to stop smoking, help is at hand. The smoking cessation team sees people from across North Wales. You can speak to your nurse or doctor about stopping or you can refer yourself to the team. Their telephone number is 01352 755543.