Saturday H&W

How to Stay Healthy as the Weather Gets Colder

As I age and live here in Seattle, I realize that I want to pay more attention to how I enter the fall and winter seasons. I’m being more intentional.

Seattle has true seasons. You can watch the changes happen—the leaves turning, the skies shifting, the daylight getting shorter. I love it. I really do.

But loving the seasons and preparing my body for them are two things I need to bring together.

I can enjoy the beautiful fall colors and still acknowledge that the colder weather asks something different of me. What am I wearing? Am I eating well? Am I getting enough rest? Am I paying attention to what my body needs, or waiting until I feel miserable to do something about it?

This is for everyone, but especially for my seasoned friends around the world.

Be mindful of how you enter the colder seasons where you live.

Start with prevention.

We spend more time inside when it gets cold, often sharing space with more people. Before the season gets away from us, check with your healthcare provider or pharmacist about your flu shot and other vaccines recommended for your age, health, and location.

Keep washing your hands. Stay home when you’re sick. Pay attention to indoor air, too—ventilation and air filtration can help reduce the spread of respiratory viruses. A well-fitting mask can add protection in crowded indoor spaces, especially when illness is circulating. (cdc.gov)

These are everyday choices, but everyday choices matter.

Feed yourself with some intention.

Cold weather makes a warm bowl of soup sound real good to me. But let’s think about what we’re putting in that bowl, too.

Vegetables, beans, protein, whole grains—give your body some variety. Fruits, nuts, and other nourishing foods belong in the picture as well. We need meals that help meet our nutritional needs, especially as we age. (nia.nih.gov)

And don’t forget your fluids just because you’re no longer sweating through summer. Water, warm tea, and broth can be part of your day. If your medical team has given you a fluid limit, follow that guidance. (order.nia.nih.gov)

Your skin needs care, too.

Cold air outside and heated air inside can leave our skin dry and uncomfortable. A fragrance-free cream or ointment, especially after washing while your skin is still damp, can help. Keep lip balm handy, protect your hands, and continue using sunscreen on exposed skin.

If the air in your home is dry, a humidifier may help—but keep it clean according to its instructions. (aad.org)

We think about coats and boots. Sometimes we forget the skin underneath them.

Move in ways your body can safely handle.

I have to be real about this one. With my hips, “just go take a brisk walk” does not fit where I am right now.

Some of us need movement guided by a physical therapist. Some can walk indoors, dance in the living room, or do exercises from a chair. We have different bodies and different starting points.

The general recommendation for adults 65 and older includes at least 150 minutes of moderate activity each week, muscle strengthening, and balance activities. But when health conditions limit that, move as your abilities allow and work with your healthcare team on what is safe for you. (cdc.gov)

Take your own starting point seriously.

Make room for rest and connection.

Give yourself a regular sleep routine as much as you can. Most older adults still need about seven to nine hours of sleep, and ongoing sleep problems deserve a conversation with your provider. (nia.nih.gov)

And as the days get darker, I want us to remember each other. Make the call. Check in. Have the conversation. Being home more often does not mean we have to disappear from one another’s lives.

If your mood keeps dropping or you lose interest in things you usually enjoy, tell someone and reach out for support.

Dress for the weather you’re actually going into.

Layers help you adjust as conditions change. Protect your head, hands, and feet, and change out of wet clothing promptly. Cold and wet together can become dangerous—even when it isn’t freezing outside. (wwwnc.cdc.gov)

Watch those slick sidewalks and steps. Wear shoes with traction, take your time, and ask for help when you need it. Heavy work like snow shoveling can put extra strain on the heart in cold weather, so consider your health before taking it on. (cdc.gov)

Getting somewhere a little slower is okay. Getting hurt trying to rush is a whole different situation.

Know when cold becomes an emergency.

Unusual exhaustion, confusion, fumbling hands, slurred speech, and shivering can signal hypothermia. Get emergency help right away if you suspect it. Don’t wait until you have a thermometer reading to take those signs seriously. (cdc.gov)

Numb skin that looks white or grayish-yellow, or feels firm or waxy, can signal frostbite and needs prompt medical attention. (cdc.gov)

Check on your seasoned neighbors and loved ones, too. A quick call can be an opportunity to find out whether they have heat, food, or something they need help with.

I want to enjoy these seasons. I want to watch the trees change, feel that fresh air, and get comfortable with a warm blanket.

And I want to enter them paying attention.

What is one thing you can do now to prepare for the colder weather where you live?

Lady Flava Wellness 🌻

From Flava in Her Tower 🌻