Winter presents several challenges to our immune system, making us more prone to illnesses. Cold weather, reduced sunlight exposure, and increased indoor crowding can create favorable conditions for the spread of viruses. The holiday season, too, often brings stress and dietary indulgences, further affecting immune function.
Here are easy-to-implement tips to boost seniors’ immunity and the body’s defenses all season long:
Stay Warm
The crisp winter air might be invigorating; however, proper attire is important for the winter months. Invest in warm clothing and bundle up to stay comfortable during your outdoor ventures. Ensure your home is also well heated to stay warm and prevent illnesses.
Limit Time in the Cold
Pay attention to weather forecasts. Dress appropriately, but also watch for signs of frostbite like red or pale skin, numbness, and prickling. Call for emergency help immediately if you experience any signs of hypothermia (shivering, loss of coordination, slurred speech, or fatigue).
Eat Healthy
When you are in winter hibernation mode, all those indulgent dinners and festive treats become appealing. However, to achieve a sense of winter wellness, try to eat healthy as much as you can.
Make the most of citrus fruits (high in vitamin C) and root vegetables (high in potassium), which are in season over winter. Generally, aim for foods rich in minerals and vitamins, high in fiber, and organic to improve your winter wellness.
For an extra boost, go for a wellness shot – packed with vegetables and fruits, these mini marvels offer a healthy, energizing start to the day.
Get Enough Sleep
Shorter sleep sessions are linked to increased susceptibility to the common cold.
Some elements of our immune system also become more active during sleep. Therefore, when we don’t get enough rest and sleep, the immune system stops functioning optimally - making us more susceptible to infections.
According to the National Institute on Aging, seniors should aim for seven to nine hours of sleep every night to boost their immunity and overall well-being.
Exercise
Getting yourself to exercise during the winter can be challenging, considering the weather can be a bit dreary. Working out is vital if you want to fight those seasonal bugs and support your immune system. It stimulates the production of white blood cells (germ-fighting cells) and antibodies. Plus, those workout sessions can improve blood circulation and reduce stress, which are critical ingredients for an excellent immune system.
Choose activities you enjoy, such as yoga, walking, jogging, water aerobics, and more. Be consistent and aim for around 150 minutes of moderate intensity every week.
Manage Your Stress Levels
The festive season, which coincides with winter, often brings additional stress factors. However, that increased stress has been associated with a weakened immune response.
What should you do then? Just focus on what matters most – don’t worry about unnecessary things. Make time for family and friends, and good cheer, and relax when you can. It also wouldn’t be a bad idea to book that spa session or a dinner date with friends to relax.
Protect Your Well-being While You Celebrate
No single lifestyle change can guarantee immunity from illness. However, a combination of the above practices can help strengthen your immune system and keep you healthier throughout the holiday season. It is also good to consult a healthcare professional before making any major changes to your lifestyle or diet, especially if you have underlying health concerns.
Healthy Holidays!