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 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
Typical winter viral infections can be risky if you’re over 65 or have any kind of chronic illness. These can include:
- Flu.
- COVID-19.
- Norovirus (a nasty stomach infection that causes diarrhoea and vomiting).
- Colds, tonsillitis and pneumonia.
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 can play a critical role, so always make sure you get vaccinated. Take advantage of the flu vaccine, which is available between October and April.
For many people, the vaccine is free. This includes the over 65s, carers, and certain at-risk groups, including those with diabetes. To find the closest pharmacy that delivers the flu vaccine, click here.
It’s also important to make sure that you are up to date with your COVID-19 vaccinations. You should wait at least four months for a booster after your last vaccination. Get your third booster if you are over 65 or if you have a weak immune system.
How to get a COVID booster in Ireland now?
- Book at your local pharmacy – Many pharmacies across Ireland now offer COVID and flu vaccines, with options to walk in or schedule an appointment. Check with your local pharmacy for specific details.
- Visit a GP – GPs also provide COVID booster vaccines. You may need to book an appointment, so call ahead to confirm.
- Call HSE Live – For further assistance, contact HSE Live at 1800-700-700. Press 1 for English, then 2 for COVID-19 vaccine information or to arrange an appointment.
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
Most common winter infections are viral. That means antibiotics won’t help cure them. If you start showing signs of being unwell, perhaps by feeling tired, losing your appetite, or suffering from aches and pains, follow a few simple steps:
- 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 Comfort Keepers carer 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 adults, 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 you are mobile and able, you can join an online fitness group or use a fitness App to learn how to stay well in 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.
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.
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 elderly 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 will carry out small DIY jobs, free of charge, for older people with the aim of maintaining their independence. Find out more about this service here.
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
From late March to the end of September, most of us should be able to get all the vitamin D we need from sunlight.
During the autumn and winter, you’re likely to need to get more vitamin D from what you eat because there’s less sunshine. Eating more of these healthy foods will help:
- Oily fish, like salmon, sardines, herring or mackerel.
- Red meat, liver, and egg yolks.
- Fortified foods, including some fat spreads and breakfast cereals.
You could also consider taking a daily supplement containing 10 micrograms of vitamin D during the colder months.
How Do You Break the Winter Blues?
Studies have shown that Winter depression, or Seasonal Affective Disorder (SAD), affects 1 in 15 people in Ireland. Symptoms typically arise at the beginning of Autumn.
Although anyone may suffer from it, older people may be more vulnerable as they tend to be less active, spending less time outdoors. Key symptoms include:
- Feeling depressed and lethargic.
- Problems sleeping.
- Overeating, irritability, and feeling unsociable.
8 Tips for Managing SAD Symptoms
So, what can you do to try to beat the Winter blues and improve your mental health and 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. However, even trying any that are possible will help.
1. Stay Active
Take a daily one-hour walk in the middle of the day.
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
Being cold can make you feel more depressed. Keeping warm can reduce the winter blues by half. Have plenty of hot drinks, use a hot water bottle for extra warmth, wear cosy footwear, and, if possible, keep your home between 18C and 21C.
4. Eat a Healthy Diet
This will boost your mood, give you more energy and prevent you from gaining unnecessary weight. Balance any cravings for carbohydrates, like pasta and potatoes, with lots of fruit and vegetables, even canned varieties.
5. Get More Light
Some sufferers find using a lightbox highly effective. The therapy typically means sitting in front of one of these for around two hours a day.
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.
Talk to the Comfort Keepers Team!
Comfort Keepers offers a range of homecare services designed to help elderly people and others with their physical and mental well-being.
This includes companionship care, which can be essential when dealing with issues specifically related to Winter weather.
If you or a loved one is in need of extra support at home, talk to us today and find out how we can help.
Connect with us
To begin starting care for your loved one, you can click here.
To join our incredible award-winning team, you can apply now by clicking here or emailing your CV to recruitment@comfortkeepers.ie
