Shorter days and cooler temperatures make it tempting to cozy up indoors, and giving yourself permission to rest and recharge can be good for your body and spirit. The key is to balance those laid-back lazy winter days with plenty of time dedicated to prioritizing your health and happiness.
It’s true that protecting your physical, mental and social health may look a little different with fewer hours of daylight and a chill in the air. However, these winter wellness tips for seniors will help you keep up your healthy habits throughout winter (or maybe even start some new habits!) so you’re mentally and physically ready to enjoy all that spring has to offer.
Protect Your Physical Health
Despite the old wives’ tale that suggests otherwise, cooler temperatures don’t directly cause illness. However, they do make it easier to get sick. That’s partly because your immune system has to work harder in the cold. In addition, you may feel less hungry when it’s cold, so you may not be consuming as many vitamins and nutrients as you should. And, of course, when you’re cooped up indoors, you’re probably not getting as much exercise as you do when it’s warmer outside. That can affect your muscle tone, balance and mobility.
Fortunately, there’s plenty you can do to offset these challenges and protect your physical health throughout the winter months.
Stay Physically Active
Finding ways to participate in physical activity throughout the winter benefits your health in many ways, from boosting your cardiovascular system to maintaining your strength and stamina.
With average highs in the 50s, an Atlanta winter isn’t likely to turn you into an ice cube, but especially on a cloudy day, you’re bound to notice a chill in the air. If you prefer the outdoors despite the cold, aim for activities in the afternoon, which tends to be the warmest part of the day.
On the other hand, if you’re one who finds the 50s too brisk for comfort, you can use winter as a good excuse to explore new ways to stay fit. That might mean checking out online classes tailored to seniors that you can do in the comfort of your apartment, but it’s also a great time to check out your local fitness center and learn some safe indoor exercises.
At Canterbury Court’s Wellness Center, for example, you’ll find a selection of senior-specific cardio and strength training equipment, more than 40 group classes each week and a large indoor pool that’s heated for year-round use. In addition, you’ll find personal trainers who can introduce you to numerous winter activities for seniors that help meet your goals, whether that’s simply to stay active through the winter or to welcome spring with a new waistline.
Commit to Good Nutrition
Eating well-balanced, nutrient-rich meals is always a smart way to protect your health, but good nutrition is especially important during the winter months.
For starters, you’re probably spending more time indoors, which means you’re getting less exposure to sunlight and the vitamin D it delivers naturally to your body. Eating foods rich in vitamin D can help offset that shortfall. Some examples include eggs, oily fish (such as salmon) and lean red meat. Other options include foods that are fortified with vitamin D, such as many cereals, dairy products and juices.
Getting plenty of nutrients is also important during the winter because your body’s immune system is naturally sluggish during this time of year. One reason is the drier air, which reduces the amount of virus-fighting mucus lining your nose and throat. In addition, the body naturally releases stress hormones such as cortisol in response to cold, which can temporarily derail the immune system.
Eating a colorful diet with plenty of fruits and vegetables, protein, grains and low-fat dairy will help ensure you’re giving your body the essential vitamins and nutrients it needs. In addition, honey and ginger are two ingredients commonly believed to promote immunity.
Staying well-hydrated can also support your overall physical wellness because it replenishes fluids lost to the colder, drier air and heating systems that further dry your skin. You may not notice feeling as thirsty as you do on a warm day, but it’s still important to get plenty of fluids to prevent dehydration and keep your skin supple and healthy.
Prevent Skin Damage
Speaking of your skin, it can take a real beating in the winter, and staying hydrated is just part of the solution. As you age, your skin becomes thinner and more fragile, which means it’s more susceptible to drying and cracking. Those wounds aren’t just painful; they can invite infection, too.
Shielding your skin from the elements means drinking enough, moisturizing regularly and applying sunscreen to any exposed skin, even on cool, cloudy days. It’s also a good idea to dress in layers, since your body doesn’t regulate its own temperature as well in your later years.
Protect Your Mental Health
When you have a comfortable routine that involves plenty of fresh air and freedom to get out and about, you may resist shifting into a less active season.
Spending less time outdoors with fewer hours of sunlight and smaller doses of fresh air can take a toll on your mood. Some people even experience Seasonal Affective Disorder, a form of depression connected to the season.
That’s why a complete list of winter wellness tips for seniors extends beyond your physical well-being; it’s important to focus on your mental, emotional and cognitive health, too. Being aware of the potential for your mental health to decline in the winter is an important first step.
Next is finding some ways to reverse that potential so you remain mentally engaged and weather the winter with your good spirits intact. Rather than lamenting what you can’t do during the winter, try instead focusing on all the different ways you can fill your days.
For your mental health, consider:
- Taking up a new hobby that brings you joy
- Exploring volunteer opportunities that allow you to share your skills or talents
- Talking with a professional who can provide guidance and serve as a sounding board when you’re feeling down
Boost your emotional health with:
- A daily list of the people or things in your life that make you feel grateful
- Regular relaxation sessions, such as meditation or listening to soothing music
- Creative expression of your feelings through art, writing or performance
Keep your cognitive skills sharp by:
- Playing games that engage your mind, like puzzles, trivia or word games
- Participating in brain-stimulating activities, like board games or playing an instrument
- Practicing linguistics by reading and/or writing (such as a journal or letters to loved ones)
Stay Socially Connected
Another essential winter wellness tip for seniors is to make consistent plans to socialize, whether it’s spending time with your loved ones or meeting new friends who share your interests. An ample body of research shows that maintaining social interaction with others is good for your health.
Loneliness is a common concern among older adults, especially during the winter months, when people tend to have less active social schedules. Loneliness feeds depression and other mental health conditions, and your body reacts by releasing stress hormones, which over time can trigger inflammation and wreak havoc on your overall health. Studies also link loneliness with a range of medical problems, and some even suggest that seniors with an active social life live longer and have a lower risk of developing dementia.
Spending time together with dear friends and loved ones is a treat, but there are many ways to keep up your social ties when the weather isn’t cooperating. A phone call or video chat lets you catch up from afar, and making plans for a future visit gives you all something to look forward to.
Another social tip for seniors: Remember that while old friends are indeed a treasure, new friendships are a blessing, too. In a senior living community like Canterbury Court, you’re sure to find many kindred spirits as you begin weaving your own thread through the tapestry of the community. You’ll find them gathered in the lounges and social areas, taking in a movie at the on-campus theater, or joining in one of the dozens of educational and enrichment programs each month.
Perhaps that’s the greatest winter wellness tip for seniors of all: to find connections and nurture them. After all, your overall health is a series of connections between your body, mind and soul. Honoring those relationships will bring holistic wellness that carries you from one season to the next.