Home insulation and health tips to stay warm and well all winter

Most of us tend to hunker down indoors when the cold weather hits, but you don’t have to spend the next few months in so-so comfort or social hibernation. Instead, try these tips for home insulation and to optimise your home for the season, plus boost your physical and mental wellbeing, so you are ready to embrace spring after a winter very well spent.

Tip: Always wear the appropriate safety equipment (safety glasses, gloves, ear muffs and a mask, for example) and always follow the instructions for the product or equipment.

1. Stay on top of home insulation

Chilly temperatures are not only uncomfortable but can also exacerbate health issues. However, you don’t need to blow the budget on excessive heating – instead, aim for a comfortable and healthy temperature. In its Housing and Health Guidelines, the World Health Organisation recommends 18 degrees Celsius as a safe and balanced temperature, or you can bump it up to around 22 degrees Celsius in a home with older or vulnerable residents.

Take control of your home’s climate by finding where cold air is creeping in – use a lit candle (carefully!) to identify draughts and plug them appropriately. Re-caulk windows and apply weather seals, attach door sweeps, fill gaps in walls, make sure your home insulation is up to scratch and ensure your heating systems are serviced and working efficiently.

2. Reduce humidity

A healthy home is a dry home, but damp and mould are often uninvited and lingering guests over the cooler months. Colder temperatures, sub-standard ventilation and moisture from activities such as cooking, showering and hanging your washing inside can all add to higher humidity levels Building and interior designer Maria Faalafi of The Healthy Building Designer says mould spores thrive in damp environments, exacerbating respiratory issues, allergies, and even impacting mental health.

“Proper ventilation, a dehumidifier and natural moisture absorbers like purifying charcoal can help mitigate these risks,” says Maria. Asthma Australia’s Healthy Home Guide for Homeowners suggests keeping your home’s humidity level between 30 and 60 per cent2 (use a hygrometer to measure this) and advises keeping windows closed when outside humidity is high, and airing out rooms when it’s dry.

3. Combat poor air quality 

Mould spores aren’t the only nasties floating around homes over winter – one aspect of energy-efficient homes is that tight envelopes not only lock in warmth, but can trap pollutants. “These pollutants include Volatile Organic Compounds (VOCs) from building materials, furniture and carpets, perfumed items and chemical odours from cleaning products, solvents and glues,” says Maria. Dust, pet dander and emissions from fuel burning appliances and faulty or unserviced gas stoves and heaters can also contribute to poor air quality.

Combat this by opening windows regularly, using an air purifier with a ‘true’ HEPA filter, if necessary, and by adding air-purifying plants. For renovators, Maria says choosing materials likely to contain less VOCs can also make a difference to indoor air quality. “No- or low-VOC paints like Dulux envirO2 or the UltraAir range are great options,” she suggests.

4. Maximise natural light in your home

Boost your winter mood – and your health – with light! Vitamin D is absorbed from the sun, but it’s difficult to get enough when we’re hibernating inside. Maximise natural light in your home or office and try to expose your skin to direct sunlight (outside, not through glass) daily through winter*.

When you’re inside, choose warm light sources over cool lights and fluorescents. “Lighting plays a crucial role in our nervous system regulation. Blue light and fluorescent lighting can contribute to nervous system overload and disrupt sleep cycles by suppressing melatonin production,” says Maria. “Warmer light sources, such as full-spectrum LEDs or incandescent bulbs, can create a calmer atmosphere.”

5. Create a cosy environment to create calm

It’s normal to feel a little less energetic or cheerful through winter, so try setting up your home to foster joy. Think about the Danish concept of ‘hygge’ – the practice of creating an environment of cosiness – and take joy in the little things: a hot cup of tea, soft blankets, candlelight and easy time with loved ones.

Maria Faalafi suggests using biophilic design principles to create calm. “Incorporating indoor plants and water features, using shapes and patterns inspired by nature, having fresh flowers or essential oil diffusers and using natural materials like stone or wood, helps to strengthen our connection to nature and has been shown to lower cortisol levels and boost mood,” she says.

More ideas to tackle winter

Check out these tips to make this winter the healthiest season yet.

• Spice it up: Experiment with health-boosting spices and aromatics. Nutrition scientist, dietitian and food futurist Dr Joanna McMillan recommends garlic and onion for fighting colds; ginger and turmeric for digestion; cinnamon and cloves to regulate blood sugar; and chilli and black pepper to support circulation and clear sinuses.
• Garden for wellbeing: “Activities like mulching, pruning and composting are great for both your physical and mental health,” says DrJoanna. “And exposing your arms and legs to sunlight* while in the garden contributes to vitamin D production.”
• Homegrown health: Grow your own cold-hardy vegetables. “Cruciferous vegies like broccoli, kale, cauliflower and Brussels sprouts are among the best for fuelling a healthy gut microbiome and this is key for winter immunity,” advises Dr Joanna.
• Fermented flavours: “Fermented foods contain probiotics and/or prebiotics, both key for a strong immune system via a healthy gut,” says Dr Joanna. Sample store-bought sauerkraut, kimchi, miso, yoghurt and kefir – or try making your own!
• Window garden: If outdoor space is limited, try growing a little herb garden near a window. Fresh herbs like chives, thyme and parsley are easy to grow and add a bonus nutrient boost to meals.
• Slow cook for slow days: Master the art of batch cooking, stowing healthy soups, casseroles and curries in the freezer for busy days or when you’re sick and need low-effort nutrition.
• Master crafting: Learn a new crafting skill – try mosaic projects, macramé, watercolour painting, or whatever floats your boat and keeps your hands and mind busy on long winter evenings.
• Battle boredom: Dust off the Monopoly board or find new games to connect with housemates, friends and family, in real life or online.
• Host with the most: Cultivate your social connections and set a goal to host more dinner parties. Keep it casual – ask guests to bring a plate, fire up the pizza oven and enjoy feasts around the kitchen table to fill your social cup over winter.
• Get organised: Overflowing wardrobe or messy desk getting you down? Use your time indoors to nail your organisational systems and spring into the new season feeling calm and in control.
• Set an exercise challenge: Aim for a goal of 10,000 steps – or whatever is realistic for you – and enjoy the daily high when your fitness tracker signals the win!
• Get out and about: Hit those steps with a daily walk outside. Dr Joanna explains that as vitamin D levels drop in winter, walking outside during the day with some skin exposed helps with vitamin D production. “It also improves circulation, aids with blood-glucose control, can improve sleep (key for immune support) and is terrific as a mood booster,” she says.

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Want to prepare your home further for the cooler months?

Check out our guide on seven ways to keep your home warm this winter.