Winter Wellness for Teachers
Winter has arrived and classrooms across Wiltshire, Bath, and Somerset are buzzing with excitement for the festive season, but they’re also becoming breeding grounds for seasonal bugs. For teachers and teaching assistants, staying healthy during winter isn’t just about personal wellbeing; it’s essential for maintaining consistency in the classroom and ensuring our pupils get the quality education they deserve.
At Apple A Day Supply, we understand how challenging it can be to stay well during the winter months. We wanted to share practical strategies to help you build immunity, manage stress, and maintain your energy levels throughout this demanding season.
Understanding Why Teachers Are More Vulnerable in Winter
Before we dive into solutions, it’s worth understanding why educators face particular challenges during the colder months. You’re working in enclosed spaces with 30+ children (natural germ factories!), often touching shared resources, and dealing with increased workload pressures around the Christmas period. Add in darker mornings, colder temperatures, and the general festive chaos, and it’s no wonder teachers are particularly susceptible to seasonal illnesses.
The key to thriving, not just surviving, winter lies in supporting your immune system, managing stress effectively, and making strategic lifestyle choices that work with your demanding schedule rather than against it.
Nutrition Tips for Teachers to Strengthen Winter Immunity
The Foundation: Whole Foods First
Your immune system requires a steady supply of vitamins, minerals, and phytonutrients to function optimally. During winter, prioritise these immune-supporting nutrients:
Vitamin C isn’t just found in oranges, though they’re convenient! Bell peppers, kiwi fruits, broccoli, and Brussels sprouts (perfectly in season now) actually contain more vitamin C per serving. Aim to include vitamin C-rich foods at every meal, as your body can’t store it.
Vitamin D is crucial during British winters when sunlight is scarce. Our bodies produce vitamin D from sunlight exposure, but from October to March in the UK, the sun isn’t strong enough. Consider a daily supplement of 10 micrograms (400 IU) as recommended by Public Health England, or speak to your GP about higher doses if you’re deficient. Food sources include oily fish, egg yolks, and red meats.
Zinc supports immune cell function and can be found in meat, shellfish, legumes, seeds (especially pumpkin seeds), nuts, wholegrain foods, and dairy products. A handful of mixed nuts and seeds makes an excellent snack at home, or opt for seeds, yoghurt, or cheese if you’re eating in school.
Selenium supports the immune system and is easy to achieve the daily recommended requirement. Just two Brazil nuts daily is all you need, or or choose fish, eggs, and wholegrains as alternatives.
Practical Nutrition Tips for Busy Teachers
Important note about school allergies: Many schools have nut-free policies to protect children with severe allergies. Always check your school’s policy and keep nuts for home consumption only. The good news is there are plenty of nutritious, school-safe alternatives like seeds, oat cakes, fruit, yoghurt, and cheese that provide similar benefits.
Batch cooking is your friend. On Sunday, prepare immune-boosting soups, stews, or curries packed with vegetables, garlic, ginger, and turmeric. These anti-inflammatory ingredients support immune function and warm you from the inside out. Freeze portions in individual containers for those evenings when marking takes precedence over cooking.
Keep emergency nutrition stocked. Have different options for school and home:
For school (check your setting’s allergy policy first):
- Dark chocolate (70%+ cocoa) – rich in antioxidants and magnesium
- Greek yoghurt pots with berries or honey
- Cheese and oat cakes or Babybel portions
- Seed-based flapjacks or energy balls
- Fresh or dried fruit (dates are naturally sweet and high in fibre)
- Popcorn (plain or lightly salted) – whole grain and satisfying
- Veggie sticks with hummus or guacamole pots
- Seeded crackers with cream cheese
- Herbal teas (ginger, echinacea, elderberry)
For home or your car:
- Mixed nuts and seeds for optimal nutrition
- Nut butters with apple slices, banana, or oat cakes
- Trail mix with dark chocolate chips
- Almond or cashew butter straight from the spoon (we won’t judge!)
- Homemade energy balls with nuts, dates, and cocoa
Hydration matters more than you think. Dehydration impairs immune function and makes you more susceptible to infections. Teachers notoriously under-drink because they simply don’t have time to drink and toilet breaks are limited. Keep a large water bottle at your desk and aim to finish it by lunchtime, then refill. Herbal teas count towards your fluid intake and many have immune-supporting properties.
Gut health = immune health. Keeping your gut microbiome healthy can significantly enhance your body’s ability to fight off infections, reduce inflammation, and even improve your mood and energy level, all crucial for getting through a busy term. Support it with probiotic-rich fermented foods (natural yoghurt, kefir, sauerkraut, kimchi) and foods containing prebiotics to feed the ‘good’ gut bacteria (onions, leeks, asparagus, garlic, legumes such as beans, chickpeas, and lentils, as well as wholegrains).
What to Limit
Sugar temporarily suppresses immune function, studies show this effect can last several hours after consumption. Additionally, sugary foods cause rapid spikes in blood glucose levels followed by sharp crashes, leading to those dreaded mid-afternoon energy slumps that leave you reaching for more sugar or caffeine. This blood sugar rollercoaster not only impacts your immune system but also affects your concentration, mood, and ability to manage classroom challenges effectively.
This doesn’t mean you can’t enjoy festive treats, but try to balance them with protein, healthy fats, or fibre to slow down sugar absorption. If you’re having cake in the staffroom, ensure your main meals that day are nutrient-dense and your hydration is on point.
Excessive alcohol can disrupt sleep quality and suppress immune function. Save it for weekends or special occasions rather than relying on nightly wind-down drinks during particularly stressful weeks.
Stress Management for Teachers During Winter
Chronic stress is one of the most significant factors in reduced immunity. It elevates cortisol levels, which directly suppresses immune function. It’s important to find effective ways to manage stress levels so that you can protect your health, maintain your energy, and continue to show up as your best self for your students. Stress management should be at the top of your priority list.
Set Realistic Boundaries
You cannot pour from an empty cup. Setting work boundaries feels counterintuitive when you’re passionate about your students, but burning out helps nobody:
- Designate one weeknight as completely work-free
- Set a cut-off time for evening work (e.g., no marking after 8 pm)
- Learn to say no to additional responsibilities during winter months
- Use your PPA time for actual planning and preparation, not firefighting
Daily Stress-Reduction Practices
Morning mindfulness: Even five minutes of deep breathing, meditation, or gentle stretching before school can set a calmer tone for your day. Try this simple technique: breathe in for four counts, hold for four, out for six. The extended exhale activates your parasympathetic nervous system, triggering a relaxation response.
Movement breaks: Physical activity reduces stress hormones and boosts immune function. Take a brisk 10-minute walk during lunch, do some stretches between lessons, or put on music and dance with your class – you’ll all benefit!
Digital boundaries: The constant connectivity of school emails and messages extends your working day indefinitely. Turn off notifications after a certain time. Your wellbeing deserves the same priority as your inbox.
Connect with colleagues: Social support is a powerful stress buffer. Don’t eat lunch at your desk alone every day. Those staffroom conversations aren’t wasted time, they’re essential for psychological wellbeing.
Sleep: The Teacher’s Secret Weapon in Staying Healthy
Sleep is when your body does its heavy immune maintenance work. Adults need 7-9 hours per night, yet teachers average far less during term time.
Improving Sleep Quality
Consistent timing: Go to bed and wake at similar times, even on weekends. This regulates your circadian rhythm.
Create a wind-down routine: Start dimming lights and putting away screens 60-90 minutes before bed. Blue light suppresses melatonin production. Read, have a warm bath, practice gentle stretching, or listen to calming music.
Optimise your bedroom: Cool (16-18°C), dark, and quiet. Invest in blackout curtains and consider a white noise machine if you’re a light sleeper.
Magnesium boost: This mineral supports sleep quality and stress management. Food sources include leafy greens, nuts, seeds, wholegrains, and dark chocolate. A warm bath with Epsom salts (magnesium sulphate) can be wonderfully relaxing.
Avoid the Sunday night marking marathon: Late-night work, particularly with bright screens, disrupts your sleep cycle right before the working week. Plan your weekend to allow for earlier finishing on Sunday.
Classroom Hygiene Habits That Actually Work
Beyond nutrition and stress management, practical hygiene measures reduce your exposure to those pesky germs:
Hand washing: Regular, thorough hand washing (20 seconds with soap) remains the gold standard.
Keep hands away from face: This is harder than it sounds but makes a real difference. Viruses enter through mucous membranes in your eyes, nose, and mouth.
Fresh air: Open windows regularly, even briefly. Good ventilation reduces airborne pathogen concentration.
Clean shared spaces: Wipe down keyboards, mice, and frequently touched surfaces in your classroom regularly.
Stay home when unwell: This is crucial. Coming to school when you’re genuinely ill doesn’t demonstrate dedication. it spreads infection and delays your recovery. If you’re a supply teacher working with Apple A Day, communicate early if you’re unwell so alternative arrangements can be made.
When to Seek Additional Support
Sometimes, despite our best efforts, we still succumb to seasonal bugs. Know when to escalate:
- Symptoms persisting beyond 7-10 days
- High fever that doesn’t respond to paracetamol
- Difficulty breathing or chest pain
- Severe headache with neck stiffness
- Symptoms that improve then suddenly worsen
Don’t hesitate to contact your GP. Early intervention often prevents complications.
This winter, focus on simple habits that strengthen your immunity and protect your wellbeing as a teacher. When teachers are healthy, resilient, and energised, everyone benefits. Your wellbeing isn’t selfish, it’s the foundation of sustainable, high-quality education.
Support for Schools and Teachers This Winter
For practical advice on keeping classrooms healthier and reducing winter illnesses, see Reducing the spread of illness this winter – seven steps to healthier schools and higher attendance from the Education Hub.
Looking for supply teaching roles that fit your lifestyle and prioritise your wellbeing? Or does your school need reliable cover when staff are unwell? Apple A Day connects passionate teachers and TAs with schools across Wiltshire, Bath, and Somerset. Get in touch today
At Apple A Day, we’re committed to more than just filling teaching positions, we’re invested in the wellbeing of every teacher and TA we work with. If you’re feeling overwhelmed or need support, remember that you’re part of a community that understands the unique pressures you face.
