5 Ways to Take Care of Your Health During the Colder Months

During the colder months, it can be easy to let your health and wellness slip down your list of priorities. However, staying healthy is especially important during the colder months. As temperatures drop, and you spend more time indoors, it's essential to stay on top of your health and wellness needs. Here are some simple steps seniors can take to bolster your health, boost your immunity and stay active during the winter:

1. Prioritize Balanced Nutrition

A well-balanced diet plays a crucial role in keeping your body strong, especially during the colder months. In winter, it's common for people to crave comfort foods, which can sometimes be heavy and less nutritious. Instead, opt for nutrient-rich meals to keep your energy level up and support your immune system.

• Focus on seasonal produce: Winter vegetables such as kale, spinach, carrots and sweet potatoes are packed with vitamins and minerals that support overall health. Citrus fruits such as oranges and grapefruits contain high levels of vitamin C, which helps maintain immune health.
• Stay hydrated: With the colder weather, you might not feel as thirsty, so it's easy to forget to drink enough water. Staying hydrated is essential for maintaining energy levels and supporting proper digestion. Ensure you're drinking water throughout the day, and consider incorporating warm beverages such as tea into your daily routine.
• Limit sugar and processed foods: While sweet treats are often indulged in during the colder months, aim for healthier options in the new year. Excess sugar can weaken the immune system and affect your overall mood and energy levels.
• Consider supplements: Deficiencies of the essential nutrient, vitamin D, are common in winter due to reduced sun exposure. If you're having trouble getting the nutrients you need through food alone, speak with your doctor about adding vitamin supplements to fill any gaps. 

2. Stay Active and Exercise Regularly

Exercise is just as important in the winter as it is during the summer months. Staying active helps you maintain strength, balance and flexibility, all of which are key to maintaining mobility and preventing falls. Exercise also helps to boost mood, regulate sleep and strengthen your immune system. Here are some ways you can stay active during the colder months:

• Head indoors: If the weather outside is frightful, exercise indoors. Many community centers have indoor walking paths or gyms where you can get moving. They also often host fitness classes that you can join.
• Practice stretching or yoga: Cold dry weather can cause joint pain, stiffness and discomfort. Gentle stretching exercises, chair yoga and tai chi can help maintain flexibility and mobility. These can be done at home, in your apartment or even in a class setting.
• Start strength training: Light strength training using hand weights, resistance band workouts or body weight exercises can help maintain muscle mass and bone density. Staying strong reduces the risk of falls, which can be especially dangerous in icy conditions.
• Join group activities: Being part of a group can make exercising more enjoyable and help keep you motivated. Consider joining a walking group or an exercise class at your local community or senior center.

3. Prioritize Sleep and Rest

As the days get shorter and the temperatures get colder, it's natural for your body to want to rest more. Prioritizing sleep is essential for maintaining both your physical and mental health in the winter months. Getting enough rest helps your body recover from daily activities, supports cognitive function and strengthens your immune system. Here are some tips for ensuring your body gets the rest it needs to function at its best:

• Establish a routine: A consistent sleep routine helps your body recognize when it's time to wind down. Going to bed and waking up at the same time each day can improve sleep quality and prevent exhaustion.
• Create a cozy sleep environment: With the cooler temperatures, make sure your bedroom is warm and comfortable. Layer blankets, adjust the thermostat or use a space heater to create an optimal sleep environment.
• Avoid heavy meals and caffeine before bed: Eating large meals or drinking caffeinated beverages too late in the day can interfere with your sleep patterns. Instead, aim for a light evening snack and herbal tea if you need something later in the evening.
• Take naps when needed: If you find yourself feeling especially tired, taking a short nap during the day can help recharge your energy without disrupting your sleep schedule.

4. Schedule Regular Checkups and Stay Current With Medications

Winter is the perfect time to be proactive about your health. The colder weather can increase the likelihood of catching a cold, the flu or another respiratory illness, so it's important to stay on top of preventive care.

• Get your flu shot: The flu season peaks during the wintertime, and seniors are at a higher risk of complications from influenza and other respiratory viruses. If you haven't already, make sure to schedule your flu shot and keep yourself protected.
• Schedule checkups: Regular visits with your doctor help you effectively monitor chronic conditions and catch any emerging health concerns before they become serious. 
• Review your medications: At checkups with your healthcare provider, it's a good idea to make sure your prescriptions are up-to-date and working well for you. If you're experiencing side effects or have concerns, this is the time to address them.

5. Dress Appropriately

Dressing for the season is one of the easiest and most important ways to protect yourself during the colder months. Prolonged exposure to the cold can lead to serious health concerns, such as frostbite and hypothermia. By dressing for the weather, you can maintain your body temperature and reduce the risk of cold-related injuries.

• Layer your clothing: Layering is the best way to stay warm in the winter months. Topping insulating materials, such as wool or fleece, with a waterproof outer layer will help protect you from cold temperatures and wind.
• Wear warm socks and footwear: Cold feet can quickly cause discomfort. Make sure you wear warm socks paired with supportive slippers indoors, and waterproof boots outdoors.
• Accessorize: Heat escapes first through the head and the hands, so when you go outside, don't forget to put on a pair of gloves, a scarf and a hat.

Winter Wellness at Aberdeen Heights

The colder months can bring unique challenges, but by staying proactive and prioritizing your health, you can make the most of the season. Simple actions such as eating a balanced diet, staying active and getting enough sleep can make a big difference.

At Aberdeen Heights, we’re happy to support our residents' health and well-being all 365 days of the year. For more information on taking care of your health and wellness, contact us today at 314-909-6000.