Winter Health Tips for Older Persons in Ireland
Staying well in winter means keeping warm, eating well, staying hydrated, keeping recommended vaccinations up to date, and maintaining regular social contact and activity. For older persons, simple preparations can reduce cold-weather risks and make day-to-day routines easier during darker months.
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Eat regular, balanced meals and drink enough fluids.
Keep your home warm and reduce trip hazards during wet or icy weather.
Check current HSE guidance on flu and COVID-19 vaccination, as eligibility and timing can change.
Wear warm layers outdoors and avoid unnecessary exposure during severe weather.
Stay connected with family, friends or community support, and seek professional advice if low mood persists.
The winter months can present their own particular challenges for older persons. Shorter days in Ireland during November and December mean there's less light around.
This can harm our vitamin D levels and make us feel a little less happy than usual. So, what can we do to keep our spirits up, stay warm, and fend off the impact of the cold weather?
Comfort Keepers has put together a list of winter health tips for keeping well this winter. Designed to boost your mental and physical health during the darker months.
Who is Most Vulnerable to Cold Weather?
It's a fact that some people are more vulnerable to the effects of colder weather. If you fall into one or more of these categories, you're not alone:
People aged over 65.
Those on low incomes.
People with long-term health conditions.
Those with a physical disability.
People with mental health conditions.
Flu, COVID-19, Vaccinations, and Winter Infections
Common infections and illnesses during winter can include:
Flu.
COVID-19.
Norovirus (a nasty stomach infection that causes diarrhoea and vomiting).
Colds, tonsillitis, and pneumonia.
For more practical advice, see our flu prevention tips for older persons. We can all take measures to help protect ourselves. Those who are more fit and healthy are likely to recover from these illnesses by resting, drinking plenty of fluids, and using available OTC (over-the-counter) medicines.
Vaccinations for At-Risk Groups
Winter vaccinations are an important part of protecting your health during colder months. Take advantage of the flu vaccine, which is available between October and April.
The flu vaccine is free for people aged 60 and older. The HSE flu vaccine guidance also lists other eligible groups, including people with certain health conditions and healthcare workers. To find a nearby pharmacy offering the flu vaccine, use the HSE's pharmacy finder.
It's also important to follow current HSE COVID-19 vaccination guidance. Recommendations vary by age, health needs and vaccination history. People aged 80 and older and adults living in long-term care facilities are advised to get two doses a year, at least six months apart.
People aged 60 to 79 may also be eligible if they have not had a vaccine in the last 12 months. People with a weak immune system should follow the HSE schedule for their circumstances.
Getting a COVID-19 Vaccine in Ireland
Contact a participating GP or pharmacy – COVID-19 vaccines are available through participating GPs and pharmacies. Contact the service in advance to check availability and arrange an appointment.
Call HSE Live – For help with COVID-19 vaccination information, call HSE Live on 1800 700 700.
Ask about vaccination at home – If you cannot leave home for medical reasons, the HSE can arrange vaccination through a community team.
How to Protect Yourself and Others From Winter Infections
You can help protect yourself and others from picking up or spreading infections with a few simple steps. These include:
Getting your annual flu jab and up-to-date COVID-19 jab as soon as possible.
Wearing a face mask in crowded spaces.
Use tissues to cover your mouth when coughing and sneezing.
Keeping objects like door handles clean that others may have touched.
Steering clear of those who display symptoms of an infection.
Cleaning and washing your hands properly and regularly.
Treating Winter Infections Without Antibiotics
Many common winter infections, including flu and colds, are caused by viruses, so antibiotics do not treat them. Other illnesses, including some cases of tonsillitis or pneumonia, may be caused by bacteria. Contact your GP if symptoms are severe, getting worse, or you are concerned about your health.
Drink plenty of plain water.
Make time to rest and take things easier.
Keep warm and stay indoors to give your body the best chance to recover.
If your symptoms worsen, make sure someone else is aware, especially if you live alone. This could be your Home Support Worker if you are receiving homecare services. Be sure to reach out to your GP or local health professional for advice.
4 Tips to Stay Warm and Well During the Winter
Winter can be challenging, especially for older persons, but with the right preparation, you can stay warm, healthy, and well.
1. Eat Hot and Healthy Meals
You must ensure that you eat plenty of hot and healthy meals. Hydration is important, too. This is going to help give you the energy you need to stay active.
2. Strengthen Muscles with Indoor Exercises
Exercise is key as well. If you are unable to get outside due to the weather, there are plenty of options available.
Repetitive exercises using weights are great to help keep muscles strong and protect bones. You could even try these sitting down using cans of fruit or vegetables instead of weights.
If mobility issues make moving around at home more difficult, extra support with daily movement and routines may help.
If you are mobile and able, you can join an online fitness group or use a fitness App to learn how to stay well this winter. These are great ways that can encourage you to be consistent in maintaining your fitness levels.
3. Keep Your Home Warm
Make sure your home is warm enough. If applicable, ensure you get registered as a vulnerable customer with utility providers. Always have your Eircode handy. If you're unsure of yours, you can find it here.
4. Prepare Medications and Emergency Contacts
Have several days' supply of medication available, and keep a list of emergency contact numbers handy, and ensure your phone is fully charged.
For practical reminders about prescriptions and over-the-counter products, read our guide to taking medicine safely.
What Are the Warning Signs of Cold-Related Illness?
Cold weather can increase the risk of hypothermia, especially for older persons. Hypothermia happens when body temperature drops below 35°C.
Signs can include:
Shivering
Pale, cold and dry skin
Slurred speech
Slow breathing
Tiredness or confusion
Call 112 or 999 if someone shows signs of hypothermia. The HSE also advises heating the room you spend most time in to about 18°C to 21°C and checking on older family members or neighbours regularly during cold weather.
How to Prevent Falls During Icy Winter Conditions
Having a fall is one of the key dangers that comes with the winter months. They can lead to all kinds of complicated and long-term problems.
Simple fall prevention at home measures can make darker evenings and icy conditions safer.
1. Limit Outdoor Walking During Cold Weather
You can help to mitigate the chances of them happening by limiting the time spent walking outside during the cold weather. If you have to go out, wear shoes that fit properly and that have non-slip soles.
It's not just icy weather that can pose a danger. Wet leaves during the Autumn months can be easy to slip on, too. If you do have a fall, even if it seems like a minor one, contact your GP for a check-up.
2. Improve Visibility at Night
When you're at home, there are also precautions you can take, especially if you are an older person or have mobility issues.
Invest in an energy-saving bulb so that you can leave a light on overnight in case you need to get up and use the bathroom. Get yourself a non-slip shower or bath mat.
3. Clear Trip Hazards
Check that wires or flexes from lamps and TVs, for instance, are not going to lie in places that could trip you up.
You might want to think about installing handrails if you have stairs. There are ways to keep the installation costs down.
Age Action's Care and Repair provides small DIY jobs, free of charge, for older persons, subject to current availability and referral arrangements. Find current information on the Age Action Care and Repair service.
Should You Take a Vitamin D Supplement in the Winter?
Vitamin D helps control the quantity of calcium and phosphate in our bodies, keeping teeth, bones, and muscles healthy. In Ireland, studies show that adults tend to have low levels of vitamin D.
Dietary Sources of Vitamin D
Food can provide some vitamin D, but it can be difficult to get enough from diet alone. Eating more healthy foods for older persons can help:
Oily fish, like salmon, sardines, herring or mackerel.
Red meat, liver, and egg yolks.
Fortified foods, including some fat spreads and breakfast cereals.
For adults aged 65 and older, the HSE vitamin D guidance recommends a daily supplement containing 15 micrograms all year round.
How Do You Break the Winter Blues?
Seasonal Affective Disorder (SAD) is a type of depression that follows a seasonal pattern and usually begins during autumn or winter. Symptoms can affect mood, sleep, appetite and energy.
SAD can affect day-to-day life during the darker months. Symptoms may include:
Persistent low mood.
Low energy or tiredness.
Changes in sleep or appetite.
Difficulty concentrating.
Withdrawing from social contact.
8 Tips for Managing SAD Symptoms
So, what can you do to try to beat the Winter blues and improve your mental health and winter well-being? We've compiled 8 tips.
We understand that many people will not be able to achieve all these actions for all sorts of reasons. Even trying any that are possible can help.
If low mood starts affecting daily life, our guide to mental health support for older persons explains practical steps and where to seek professional help.
1. Stay Active
Try to stay active during the day in a way that suits your health and mobility.
2. Get Outdoors
Get as much natural daylight as possible, especially at midday and on brighter days. Inside your home, choose paler colours that reflect light from outside, and sit near windows whenever possible.
3. Stay Warm
Feeling cold can affect comfort and mood. Wear warm layers, have hot drinks and, if possible, keep the room you spend most time in at about 18°C to 21°C.
4. Eat a Healthy Diet
Regular, balanced meals can support overall well-being and energy. Balance foods such as pasta and potatoes with fruit, vegetables and other nutritious options.
5. Get More Light
Light therapy may help some people with SAD, although evidence is mixed. Current HSE guidance on SAD explains that treatment usually involves sitting near a lightbox for about 30 minutes to one hour each morning. Speak to your GP before using light therapy if you have concerns about whether it is suitable for you.
6. Take Up a New Hobby
Keeping your mind active with a new interest will help. This could be playing bridge, singing, knitting, keeping a diary, or joining an online group. You can make these activities part of your daily routine.
7. Stay Connected with Family and Friends
Staying socially connected with family, friends, or relatives is good for our mental health and will help to keep the winter blues at bay.
Make a plan to have daily contact with at least one person you care about, either by phone or using an App. Writing letters or emails to stay in touch can also help.
8. Talking Problems Through
Talking about treatments from counselling or just having a chat with a carer can help you cope with symptoms of the winter blues.
How Homecare Can Support Your Winter Well-Being
Comfort Keepers offers a range of homecare services designed to help older persons and others with their physical and mental well-being.
This includes companionship care, which can be especially helpful during winter when people may spend more time at home or have fewer opportunities for social contact.
If you or a loved one needs extra support at home, contact Comfort Keepers to find out how we can help.
Connect with us
To start getting care at home, follow our simple steps to getting started.
To join our incredible award-winning team, you can apply now by clicking here or emailing your CV to recruitment@comfortkeepers.ie
