Winter can be a challenging season for us as older adults. The cold weather, shorter days, and potential for snow and ice present various risks to our health and well-being. However, we can enjoy the winter months safely and comfortably with careful planning and mindful practices.
Here are six practical tips to help us stay healthy and warm this winter.
Stay Warm and Dress Appropriately
As we age, our bodies become less efficient at regulating temperature, making us more sensitive to the cold. Dressing in layers can trap heat more effectively and allow us to adjust to varying temperatures. Thermal underwear, wool sweaters, and insulated jackets can help maintain body temperature. Indoors, we should keep our homes at a comfortable temperature, ideally between 68-72°F (20-22°C).
Stay Active Indoors
Maintaining physical activity is vital for keeping our muscles strong, flexible, and balanced—essential for preventing falls and staying healthy. During winter, it may be harder to engage in outdoor activities, so we can explore indoor alternatives like light stretching, yoga, or even walking in place while watching TV.
Another great option is to join a local senior center that offers fitness classes for older adults. Staying active will help us stay warm and boost our immune system and mood during the dark months.
Maintain a Nutritious Diet
Winter often brings cravings for comfort foods, but we must continue eating a balanced diet rich in nutrients to support our immune system. We should include plenty of fruits, vegetables, whole grains, and lean proteins in our meals. Foods rich in vitamin D, such as fortified cereals, fatty fish, and eggs, are particularly important in winter when sunlight exposure is limited.
Staying hydrated is also crucial; despite the cold, dehydration can still occur, so we should aim to drink at least 8-10 cups (about 2-2.5 liters) of water daily. Warm soups and stews can be a comforting and nutritious way to stay hydrated and nourished.
Protect Against Seasonal Illnesses
Winter is flu season, and we are more susceptible to complications from the flu and other respiratory illnesses. It’s essential to get our annual flu vaccine and stay up-to-date with other recommended vaccines, such as pneumococcal and COVID-19 boosters.
We should also practice good hygiene, including regular hand washing and avoiding close contact with sick individuals. Keeping our homes well-ventilated and clean can also help reduce the spread of germs.
Prevent Falls and Accidents
Icy sidewalks and steps are a significant hazard during winter, and falls can lead to severe injuries, especially in old age. We should ensure our walkways are clear of snow and ice; consider hiring help if needed.
Inside the home, using non-slip mats in areas prone to moisture, such as the bathroom, and ensuring that all rooms are well-lit can prevent tripping. Installing handrails on stairs and grab bars in the bathroom can provide extra support and stability.
Stay Connected and Seek Help When Needed
Winter can be isolating, especially if it becomes difficult to leave the house due to weather conditions. Staying connected with family and friends is vital for our emotional well-being. Regular phone calls, video chats, or even socially-distanced visits can help combat feelings of loneliness. Lastly, UCA (Unified Caring Association) also provides access to platforms designed to keep us socially connected and engaged with other older adults.
Take Home
The upcoming winter season can be a bit daunting for us as older adults. However, we can navigate winter safely and comfortably by dressing warmly, staying active indoors, maintaining a nutritious diet, protecting against seasonal illnesses, preventing falls, and staying connected. These practices safeguard our health and ensure we remain engaged and resilient throughout the season.