Tips for Staying Warm this Winter

As we age, our immune systems tend to decline and we become less able to fight off viruses. Combined with a reduction in muscle mass of approximately 1% every year, the winter can pose health risks to the elderly. 

According to express.co.uk, the Met Office is playing down hopes for widespread snow but a number of forecasters and maps are predicting a big freeze could hit in early December. As cold weather can affect our hearts and circulation, it's important to do all we can to help ourselves through the winter of 2022. The good news is, there's lots we can do to help keep ourselves well. Keep reading to discover our winter advice and top tips for staying warm this winter.

Our top tips for staying warm this winter:

Stay Up-to-Date with Vaccinations

It’s incredibly important for the elderly to keep up to date with their vaccinations.The flu vaccine is available for free to those aged 65+ and is a critical step in helping to prevent catching widespread germs and illnesses throughout the winter.

The NHS website also states, starting from mid-October 2022, those aged 50 years old or over can have a free NHS flu vaccine and these can be booked with your GP, pharmacy or in some cases, at your local hospital.

Move Regularly

Regular physical movement will help improve a persons strength and mobility. Even light physical movement is hugely beneficial; examples of this type of activity include making a drink or a snack, gentle cleaning and vacuuming, making the bed or taking a gentle walk around the house. 

For those with limited mobility, chair-based movement is also of great benefit. Chair based exercises for example, are a great way to move the body even when sitting. The NHS have an easy-to-follow exercise video to help.

Review Your Diet & Stay Hydrated

In general, everyone can feel less thirsty and also less hungry during the winter and tend to not drink as much fluid as they do compared to warmer months, and therefore consume less. Eating nutritious food, coupled with regular water and fluid intake is an important factor in helping older people stay warm. Investing in a slow cooker is a great way of making easy recipes and producing a hot meal to help keep you warm alongside hot drinks. Good nutrition provides the body with energy and all it needs to keep blood flowing and raise the body temperature. Age UK gives great further advice about healthy eating.

Stay Warm Indoors

It is recommended to set your house heat settings between 18 and 21 degree celsius on cold days if you can for no more than an hour during the morning and evening to heat your whole house efficiently. Heating costs are now higher than ever, so some cost effective, simple ways of keeping the heat in around the home and save money include:

• Close your curtains as much as possible to keep out any cold coming in through the windows
• Block out draughts with draught excluders and install thermostatic valves on all radiators
• Wrap up with an electric blanket or place a heating pad on your body. Wearable blankets also maintain body heat.
• Put your feet up on a footstool when sitting, as air is cooler at ground level and will be felt more
• Increase layers of clothing when finding it difficult to stay warm in bed. Items such as thermal underwear, bed socks and even a hat will help.
• Hot water bottles can be used to pre-heat a chair or bed ahead to help keep the whole body warm.

Stay Warm Outdoors

When temperatures are low during the colder months you must keep hands and face warm when outdoors in the dry air and cold air. As well as wearing a hat and gloves we recommend covering your mouth with a scarf. Even during the colder months, it's important to get outside to stay active and maintain your physical health in old age.

Cold feet can trigger a rise in blood pressure; we advise choosing footwear with a warm lining or wear thermal / thick socks. When layering up outdoors clothing and accessories, wearing several thin layers of clothing rather than one thick layer can be more effective at keeping you warm as the layers trap warm air between them. 

Limit Germ Spreading

There are some easy measures you can undertake and incorporate into a regular routine to help reduce the spread of germs and illness to keep your immune system strong. Regularly and thoroughly washing your hands with soap and water is one of the best and easiest ways to prevent germs spreading. We also recommend regularly using antibacterial hand gel following hand washing.

Creakyjoints.org have provided a helpful graphic showing how to wash your hands effectively:

Boost Your Vitamin D Intake 

Vitamin D is essential for maintaining healthy bones and teeth. Our bodies do naturally create it from sunlight as well as foods including fish, eggs, yoghurt and cereals. In the winter months however, it is recommended that people aged 65+ take a supplement to boost their Vitamin D intake due to a lack of sun exposure. Those aged 65+ are at a higher risk of not getting enough vitamin D; we recommend speaking with your local pharmacist about the recommended supplement dose and how you can implement it within your diet.

Avoid Chilblains

Chilblains are red, itchy swellings that occur as a reaction to cold temperature during severe weather conditions. Chilblains are typically located on the toes, fingers, feet, ears and nose. These swellings occur when the body is very cold and warms up too quickly. If you are effected by Chilblains we recommend seeking advice from a GP or pharmacist if they do not show signs of improvement after 2 weeks or more.

The winter time can feel isolating; alongside friends, family and loved ones, you can also contact the following should you need additional support and advice:

• Age UK Advice: 0800 169 65 65 / www.ageuk.org.uk
• The National Careline: 0800 0699 784
• GOV.UK / www.gov.uk
• NHS Website / www.nhs.uk

How are the elderly affected by cold weather?

Most commonly, elderly persons are effected by low temperatures and cold weather by:

1. Limited Ability to Regularly Body Temperature
   The elderly may experience a reduced ability to control and regulate body temperature. Our cold tolerance is effected as we age due to our metabolism slowling, fat layers under the skin starting to thin and blood vessels losing elasticity. In addition, those living with health conditions are more likely to be effected by the cold or may experience an increase in cold sensitivity due to a health condition. You can read more about the cold in relation to certain health conditions via providence.org.
   
2. Medication Can Alter Body Temperature
   Those with conditions of chronic illness and those who are taking multiple medications can be more vulnerable to the cold. Certain medication can alter a persons body temperature. It is advised to speak to a GP or Pharmacist regarding the medication you are taking to see if / how it may effect yours.
   
3. Poor Nutrition
   The body temperature system is tightly controlled and nutrients play an important role in supporting it. Ensuring a few key nutrients are incorporated within your diet can help support a balanced body temperature.
   
4. Limited Mobility
   Being active, carrying our regular exercise or making plans become more difficult and unappealing as the temperature drops and the bad weather creeps in. A reduction in mobility will effect body temperature; with elderly persons more likely to remain inactive at home during the winter, its important to incorporate light exercise and small movement to your day.

Support at Trinity House Care Home in Edinburgh

We proudly provide exemplary standards of Nursing Care, Residential Care, Dementia Care, and Respite Care; our focus is on caring for the health, wellbeing, and interests of our residents as a whole. At our care home in Edinburgh, we provide unrivalled elderly care coupled with a quality of life that enables individuals to retain their independence and enjoy a first-class standard of living. We pride ourselves on the standards of care delivered by our highly-trained and motivated team.

Residing at Trinity House Care Home means you no longer need to worry about heating bills during the winter months. The rising energy costs are one of the main causes of inflation, according to the BBC. Living in a care home will provide older adults with peace of mind and eliminate all worries associated with paying bills and managing a household.

Our friendly team is on hand to provide expert advice; we welcome you to get in touch today if you are concerned about ya loved one’s health, or are in interested in moving to a care home yourself.