Precautionary measures for winter

Winter Safety for Older Adults

The elderly run a greater risk for health problems and injuries related to the weather when the temperature drops, like hypothermia. Cold weather leads to reduced body temperature, and the body undergoes thermoregulation to adjust to the new climate. You can have a healthy, supercharged winter by following a few easy precautions during the winter season with little effort. While you must enjoy the winter season, remember to take measures to stay healthy. This goes especially for the elderly, whose immune system is weak and more prone to illnesses. However, this shouldn’t keep the seniors from enjoying the winter sun and everything this season offers. Here are a few tips for the elderly that will help them stay healthy and safe and enjoy the season simultaneously.

Five handy winter self-care tips for seniors:

1. Stay warm

Older adults are at greater risk of weather-related health problems and injuries, such as hypothermia, when temperatures drop. Wear warm clothes – Cover up your body the moment you feel cold. Don’t wait till you start shivering. It is recommended to wear gloves, socks, scarves, a woollen hat, and/or anything that keeps your body warm & comfortable. While enjoying the winter season is essential, remember to take steps to stay healthy. This is especially true for the elderly, whose immune systems are weak and more susceptible to illness.

2. Stay active

While winters may seem like the perfect time of year to stay in bed longer, curl up, and stay inside all day, staying active and connected is a good idea. Any exercise can help increase your heart rate, regulate blood flow and eliminate winter depression, lethargy, stiffness, and pain. Physical activity also makes you sweat, removes toxins, and keeps your skin healthy. You can invest in handy exercise equipment at home when you can’t go out. In addition, daily yoga or any physical activity can help warm up and strengthen your immune system, improving your defences against seasonal illnesses such as flu and colds.

Note: Those with heart ailments need guidance from their doctor on exercising.

3. Stay hydrated

Naturally, in winter, you are less thirsty than usual throughout the year. However, dehydration can dehydrate the body due to the lack of moisture in the air. Water helps clean our system, carries nutrients to the body cells, and helps maintain the body’s fluid balance. So, ensure that you drink plenty of water. If you don’t want to drink cold water, drink room temperature or make yourself lukewarm tea that you can drink throughout the day. Keep rooms warm and humid.

Take care of your skin

Older people often neglect to take care of their skin. But they need more skincare than usual because their skin becomes dry and itchy in winter. Damaged skin is one of the winter dangers. Cold weather causes dry, itchy skin, chapped lips, and cracked heels. Winter skincare must include moisturizing, applying sunscreen, and increasing water intake. Remember to apply sunscreen before going out. Everyone, including the elderly, should go outside and enjoy winter. But they need to be more conscious before going out.

5. Eat a Well-Balanced Diet:

Balanced nutrition rich in whole grains, lean meats, fish, poultry, legumes, nuts and seeds, herbs and spices, and fresh fruits and vegetables is essential to boosting your immune system. You can also optimize your intake of vitamin C-rich foods that help strengthen your system and keep your body healthy. Older people need to ensure they don’t miss out on the essential nutrients their bodies need to keep infections at bay. So balanced meals are ideal. Also, eat plenty of fruits and vegetables, whole grain products, and dried fruits.

Shower using lukewarm water: “There’s nothing more satisfying than a bubbly hot shower when it’s cold outside. But while hot showers feel great, they can cause skin problems. On the other hand, a lukewarm shower followed by a hydrating routine can help prevent dry skin.

Quit Smoking: Smoking makes one more susceptible to respiratory infections in the winter, so you should quit.

Vitamin D: Get outside and enjoy the warm sun. Our bodies need vitamin D. Vitamin D is important for maintaining good health and immunity, and vitamin D is also necessary for regulating mood.

CONCLUSION:

Staying hydrated, eating right, and exercising can lay a good foundation for maintaining good health in winter. Winter has long been associated with illness. Bacterial infections are expected during the change of seasons, so please take the necessary measures to protect your health. The cold weather may have tempted you to relax and enjoy the weather, but don’t neglect your health.

Source: https://healthlibrary.askapollo.com/5-winter-care-tips-for-the-elderly/

14 benefits of drinking water

To function properly, all the cells and organs of the body need water. Here are some reasons our body needs water:

1. It lubricates the joints: Cartilage, found in joints and the disks of the spine, contains around 80 percent water. Long-term dehydration can reduce the joints’ shock-absorbing ability, leading to joint pain.

2. It forms saliva and mucus: Saliva helps us digest our food and keeps the mouth, nose, and eyes moist. This prevents friction and damage. Drinking water also keeps the mouth clean. Consumed instead of sweetened beverages, it can also reduce tooth decay.

3. It delivers oxygen throughout the body: Blood is more than 90 percent water, and blood carries oxygen to different parts of the body.

4. It boosts skin health and beauty: With dehydration, the skin can become more vulnerable to skin disorders and premature wrinkling.

5. It cushions the brain, spinal cord, and other sensitive tissues: Dehydration can affect brain structure and function. It is also involved in the production of hormones and neurotransmitters. Prolonged dehydration can lead to problems with thinking and reasoning.

6. It regulates body temperature: Water that is stored in the middle layers of the skin comes to the skin’s surface as sweat when the body heats up. As it evaporates, it cools the body. Having a lot of water in the body may reduce physical strain if heat stress occurs during exercise. However, more research is needed into these effects.

7. The digestive system depends on it: The bowel needs water to work properly. Dehydration can lead to digestive problems, constipation, and an overly acidic stomach. This increases the risk of heartburn and stomach ulcers.

8. It flushes body waste: Water is needed in the processes of sweating and removal of urine and faeces.

9. It helps maintain blood pressure: A lack of water can cause blood to become thicker, increasing blood pressure.

10. The airways need it: When dehydrated, airways are restricted by the body in an effort to minimize water loss. This can make asthma and allergies worse.

11. It makes minerals and nutrients accessible: These dissolve in water, which makes it possible for them to reach different parts of the body.

12. It prevents kidney damage: The kidneys regulate fluid in the body. Insufficient water can lead to kidney stones and other problems.

13. It boosts performance during exercise: Some scientists have proposed that consuming more water might enhance performance during strenuous activity. More research is needed to confirm this, but one review found that dehydration reduces performance in activities lasting longer than 30 minutes.

14. Weight loss: Water may also help with weight loss, if it is consumed instead of sweetened juices and sodas. “Preloading” with water before meals can help prevent overeating by creating a sense of fullness.

Adapted from: https://www.medicalnewstoday.com/articles/290814#benefits

Walking benefits for elderly people

Walking has so many benefits for elderly people. It can improve your health and

wellbeing in many ways, and it can help one to live independently for longer.

Walking can:

• Strengthen muscles.

• Help keep weight steady.

• Lower risk of heart disease, stroke, colon cancer and diabetes.

• Strengthen bones and prevent osteoporosis and osteoarthritis (regular walking could halve the number of people over 45 who fracture their hip).

• Help reduce blood pressure in some people with hypertension.

• Improve balance and coordination and decrease your likelihood of falling.

• Keep joints flexible.

• Increase confidence and mood, and help feel better all round.

• Improve energy levels and increase stamina.

• Reduce anxiety or depression.

• Improve social life – walking is a great way to get out and meet people or socialise with friends.

Being able to walk without help is one of the strongest indicators of whether someone can live independently. Older people who exercise regularly are more likely to walk without assistance and do things for themselves around the house.

Exercise doesn’t need to be strenuous to be beneficial for your health. In fact, an elderly person aged over 65 should do 30 minutes of moderate activity each day.

One can choose to walk at a steady pace for longer periods, or in shorter, quicker bursts, or up and down stairs.

Before you start walking for exercise Almost every older person can do some form of exercise. But before one begin, talk to the general physician about the level of exercise that’s right. This is especially important if one has not exercised for a while.

If one has any condition or health problems, even if it doesn’t seem significant, it’s important to consult doctor for guidance. They can help choose suitable activities to match an individual’s health and fitness needs.

Some questions one may want to ask the doctor include:

• Are there any exercises I should avoid?

• Could any illness, operation or injury I’ve had affect how I exercise?

• How can I exercise safely if I have high blood pressure, diabetes or

• cardiovascular disease?

• How can I increase my exercise gradually?

• How can I manage any ongoing health conditions I have (such as arthritis)?

• If doctor has concerns about a particular exercise, ask about the concerns and

• whether there are any alternative activities. If one develops any new symptom

• after starting to get active, see doctor straight away. New symptoms could

• include:

• Dizziness

• Chest pain

• Shortness of breath

• Unplanned weight loss

• Sores that won’t heal

• Pains anywhere in your body

• Discontinue exercising until one has seen your doctor and worked out what is causing your symptoms.

What you will need for walking

For starters, make sure one wears correct shoes for walking. Comfortable sneakers work well for most people. If those are new shoes, try them on first to make sure they fit well and are comfortable.

If one uses a cane or a walker, don’t let that stop you either. These can improve one’s balance and help lighten the load on joints to make it easier when the individual is out and about.

If one would like support but don’t have a cane or a walker, talk to physiotherapist for help. Remember, all walking aids need adjustment, and should be properly maintained.

Walking with a friend

Walking with a friend or loved one has many benefits:

• It makes exercise more fun.

• It helps you make new friends, and build up friendships you already have.

• It is harder to cancel a walk when you know you have a friend waiting for

• you.

• You’ll probably walk further and meet more often with a friend.

• Walking with a friend is safer.

Adapted from:

https://www.betterhealth.vic.gov.au/health/healthyliving/Walking-the-benefits-

for-older-people