Keeping Warm, Well and Healthy this Winter

In this Article (Index)

Advice for a warm and safe winter

• Stay Active This Winter
• Manage Your Mental Health During Winter
• Winter Depression
• Christmas Blues
• Vaccines
• Coping With Winter
• Keeping Warm
• Medicine, Health Conditions and Winter
• Extreme Cold Weather
• Closing Comments

Stay Active This Winter

Staying active can be challenging during winter, the cold weather, fewer daylight hours, nasty weather, and slippery snow or ice conspire against us going outdoors and doing some physical activity. (2), (3)

But staying physically active during winter is important for body and mind.

Benefits of doing exercise during winter

• It will help you stay in line with your physical activity goals and keep fit.
• Moderate exercise will strengthen your immune system.
  Several studies show that regular bouts of short lasting moderate intensity exercise boosts the defenses, specially in people with chronic diseases and in older adults. (1)
• It will boost your mood, help you sleep better and reduce anxiety.
  Read our article Exercise is great for treating depression and stress. This, and being outdoors in the sunlight, will help you fend off the Winter Blues too.
• Exercise will strenghten your muscles, help maintain bone density, improve your balance, lower blood pressure and keep your mind sharp as you grow older. Read more: Benefits of exercise

Tips for Exercising in Cold Weather

Walk Outdoors

The best option is to be outdoors. A natural setting will help you unwind and sunlight is fundamental for your body, it allows it to produce bone-strengthening Vitamin D, that also plays a role against Winter Blues.

Take a walk in your neighborhood or a nearby park.

Monitor the Weather

Check the weather forecast in advance, it will give you guidance about what to expect and the temperatures. Avoid the extreme cold, snow or icy conditions.

Warm Up

Always warm up for at least 10 minutes before exercising it will prevent harming your muscles, joints and tendons.

Dress Correctly

Wear many thin layers, don't forget a hat and gloves. The idea is to saty warm and to be able to remove clothing as you warm up during exercise. Avoid overheatwing and sweting; they will make you cold as you cool down.

When the Weather is Bad

Workout inside. Use an online workout feed to keep active. Dance, stretch, or do aerobices.

Keep physically active indoors: clean the house, do some chores, sweep, go up and down stairs indoors, drive to a mall and walk around. It all counts towards being physically active.

Help your Neighbors and stay active

Volunteer to help elderly neighbors, walk their dog, shovel snow, do their shopping.

Manage Your Mental Health During Winter

Dull, gray, cold, bleak days, with little sunlight can be hard to cope with. People who have mobility issues, specially the elder will not be able to go outside frequently, and this can cause mental health challenges. (4)

Winter Depression or SAD

There is a condition called Seasonal Affective Disorder (SAD) , also known as "Winter Depression" or "Winter Blues", that is more frequent during winter.

Winter may be dull and dreary, but the good news is that it is followed by spring. Having an optimist mindset is a great way to face winter: as Victor Hugo said "Winter is on my head, but eternal spring is in my heart."

Being optimistic will let you handle stressful situations better and view events in a more favorable and positive light (see: 8 skills to manage stress and anxiety).

Despite the cold and the long dark nights, winter is a beautiful season, its contrast with summer sets a background for our lives.

Winter's long months end in the awakening of life, the rebirth of spring: blooming flowers, warm sunny days and the promise of summer.

So here are some more tips that you can try to help improve your mood and make you feel that life is good, even in winter (10):

• Get as much natural sunlight as possible. Get outside when the sun shines. Use your lunch break to be in the sun.
• Take a walk in the sun, it will be good exercise and expose you to sunlight.
• Sit near a window when you are indoors. Buy a SAD lamp, it will give you light when it is dark or dull.
• Engage in social activities, meet family and friends, join a local group or do some volunteer activity. It will help beat loneliness.
• Exercise more, at the gym, or at home doing light chores. But if you can exercise outdoors in daylight it will be better.
• Do your best to Sleep Better
• Eat a healthy and Balanced Diet
• Avoid stressful situations.
• Stay connected with friends and family. Check on your neighbors and family in case they need help or support.

Christmas Blues

The festive season is a time for joy and celebration, but many people experience depression and feelings of sadness during Christmas.

Holiday Blues can be triggered by many factors:

• The family is far away, or you can't travel to visit them.
• Bereavement: Recent loss of a loved one; the first Christmas without him or her.
• Deep emotions stirred up by your memories of past holidays.
• Aging; loss of physical and mental abilities.
• Loneliness.
• The anxiety and stress of having to get everything ready to celebrate.

Coping is not easy, but the tips we gave to help fight SAD are also helpful against Holiday Depression. Exercise, eat a healthy diet, go outside and get some sunlight.

Keep active, call friends and family, take part in events to help reduce boredom, gloom and loneliness.

Evoke positive thoughts abot those who have passed. Share nice memories and anecdotes with others, remember these good moments, jot them down in a diary, go over the photos it will help express these grief feelings in a healthy way.

Vaccines

Get your vaccines. There is a risk of several simultaneous viral infections: COVID-19, flu and the respiratory syncytial virus (RSV). Vaccination is the best defense against them. It not only protects you, but also helps to reduce the chances of them spreading to others, especially those who are more vulnerable. (6)

The CDC recommends that: (5)

• Everyone aged 75 or older and those aged 60 to 74 who have a condition that increases their risk of severe RSV diseasehould get the respiratory syncytial virus (RSV) vaccine.
• Get a current flu and Pneumococcal vaccines as well as a COVID-19 vaccine booster.

You can get all shots, Flu, COVID-19, and RSV vaccines in the same visit to your healthcare provider.

Coping With Winter

Winter and cold weather can affect anyone, but there are several groups who are more vulnerable than others: People suffering from chronic health conditions (respiratory and cardiovascular diseases), those who are 65 years old and over, small children under the age of 5, pregnant women, people who are affected by mobility issues, those who live alone and can't care for themselves, and people at risk of falls.

Winter comes with increased risks or accidents, injuries and illness:

• Infectious respiratory diseases such as flu, COVID-19, RSV and norovirus are predominant during winter.
• Cold homes can cause health issues, increased dampness can promote the growth of mold; this is a risk factor for people with asthma.
• Ice and snow can cause falls.

Keeping Warm

Adjust your thermostat to a comfortable temperature, specially in the room that you use the most. 70°F (21°C) during the day and 64.5°F (18° C) for your bedroom.

Close curtains and shutters at night to retain the heat. Draught-proof windows and doors.

Wear several layers of thin clothing it helps retain more body heat than a single item of the same total thickness.

Keep blankets handy indoors.

Drink hot beverages, eat soup and hot meals.

Wear warm pajamas at night to keep the body warm while you sleep.

Medicine, Health Conditions and Winter

People with chronic respiratory conditions

If you suffer from long-term respiratory conditions like asthma or COPD, you should be prepared to manage you symptoms during winter.

Winter tends to worsen symptoms so these tips can help you:

• Read about your condition, and how to manage it during the cold season.
• Do some lifestyle changes to reduce triggers (quit smoking, get fresh air outdoors, avoid stuffy enclosed environments).
• Keep warm
• Adopt preventive strategies, but if your condition worses seek immediate medical assistance. Delays will lengthen your recovery time.
• Dress well when you go outdoors, use warm clothing and check the weather forecast.
• Carry your rescue medication. COPD patients should have their antibiotics and steroids handy. A bronchodilator too. If you have a flare-up, consider visiting your health care provider.
• If you have a sore throat or a cold visit your local pharmacy for advice on how to manage these minor ailments.
  If the symptoms persist, see your doctor.
• Avoid contact with people who are ill with respiratory infections. Wear a face mask in crowded places.
• If you suffer from asthma follow your management plan and have your medicine handy.

Keeping Healthy

Keep your medicine cabinet stocked with the necessary medicine to cope with minor winter illnesses at your home and avoid going to the doctor (hospitals in winter are normally packed with people suffering from flu, colds or COVID-19. You don't want to get infected.

Consider stocking up on: pain relief medications, cold and flu medicine, throat lozenges, basic first aid articles and antihistamines.

Wash your hands often, ventilate your indoor areas regularly and, if you feel ill, stay at home to protect those around you. (6)

Extreme Cold Weather

When the weather gets really cold these simple steps can make life easier and safe: (8)

Tips for keeping safe in cold weather

The elderly are more at risk than younger people. Check on older relatives, neighbors and friends frequently.

Always dress with warm clothes when you leave the house. Avoid exposure to low temperature even if it is for a few minutes. You may be out, and exposed, longer than you expected.

If you are active and mobile you can set the thermostat lower than if you are older and have difficulty moving.

Don't drink alchol, it may provide a nice feeling of warmth but it alters your heat balance. Furthermore, it impairs judgement leading to actions that may cause hypothermia, injury or death. (7)

Make sure your Carbon Monoxide (CO) detector is working. Closed homes and inefficient stoves can generate COm an invisible and odorless gas that if inhaled can poison you causing a series of symptoms that lead to death (nausea, headache, dizziness, weakness, loss of consciousness, confusion and chest pain).

Don't use your gas oven or range to heat the house. Don't use a portable camping stove or charcoal grill either. If you require an electic generator, place it outside at least 20 feet away from any doors, windows, or vents.

Fires are a risk in winter. Make sure the smoke detector works properly, have a fire extinguisher handy.

Winter Storms

Listen to the weather forecast so you know when a storm is approaching.

Make sure you have heating fuel to last you out the storm and the days after it.

Prepare your emergency kit, with first aid, food and water for you and your pets.
Consider these items: flashlight, batteries, extra prescription medicine, warm shelter for your pets.

Stay warm, well dressed in dry clothes in a heated room, eat well and drink fluids, avoid getting wet or cold, it can lead to Hypothermia, a deadly condition.

Keep in touch with friends and family so they know how you are doing.

Stay inside during the storm, keep warm, dress with multiple layers, avoid exposing your skin to the cold. Eat warm meals.

Ventilate the rooms properly. If your heat goes off, close unnecessary rooms to avoid heat loss. Seal doors with towels or rags. Close curtains and blinds to insulate. Keep hydrated (avoid alcohol).

After the storm, check your home, and car. Get in touch with isolated neighbors. Avoid driving, roads could be blocked.

Closing Comments

The winter season can be a difficult period for the elderly, those who have mobility issues, and those who live alone. But is a season to enjoy, it closes a year and opens another; it is a moment to be positive and thankful.

Plan ahead so that your home is warm and safe. Keep active physically and mentally. Try to go outdoors into the sunlight. Wear warm clothes, keep dry. Eat a healthy and balanced diet.

Keep in touch with friends, family and neighbors. Get your shots and check that you have your medicine and are prepared for winter storms.

Winter is a season of recovery and preparation Paul Theroux