How To Improve The Wellbeing of Seniors in Winter

Winter can be a challenging season, particularly for seniors, who are more vulnerable to the cold and its associated health risks. Colder months bring heightened risks of illness, falls, isolation and financial pressures, which can severely impact physical and mental health. According to Age UK, 52% of people expressed significant concern about the forthcoming winter while 57% are anxious about the potential of very cold weather and how this impacts their wellbeing. In this piece, we’ll explore a variety of ways to improve the wellbeing of seniors this winter.

What causes winter depression?

There's no getting around it. January and February can be bleak. The festive season is over, the evenings are cold and dark, and our bank balances are still recovering from Christmas. It’s not uncommon for people to experience winter depression during this time, more commonly known as Seasonal Affective Disorder (SAD).

Winter depression is thought to result from reduced daylight hours and limited sunlight exposure during the winter months. This lack of light disrupts the body’s balance, causing an overproduction of melatonin, which leads to feelings of fatigue and tiredness, and a decrease in serotonin levels, which impacts mood and appetite, often triggering sadness and depression.

What are the symptoms of SAD?

Seasonal Affective Disorder affects everybody differently. The most common symptoms of SAD are a persistent low mood; a loss of pleasure or interest in normal everyday activities; feelings of despair, and feeling lethargic and sleepy during the day.

A comprehensive list of symptoms of SAD include:

• Feeling drained or lacking in energy
• Struggling with focus, memory and attention
• Preferring solitude over the company of others
• Feeling pessimistic or hopeless
• Crying more or becoming upset over things that typically wouldn’t upset you
• Having trouble getting to sleep
• Feeling unmotivated
• Noticing stark changes in eating habits
• Not wanted to get out of bed

Some people will only experience a few mild symptoms of SAD. For others, the symptoms may be severe and can have a significant impact on their daily life. If you suffer from SAD, you're likely to start getting symptoms between September and November. They may continue until March or April.

Tips to improve wellbeing

Keep physically active

Staying physically active during winter is essential for seniors to maintain their physical health, boost their mood, and improve overall well-being. While the colder months can present challenges, a combination of indoor and outdoor activities can help seniors stay active safely and effectively.

Indoor activities can include chair exercises or yoga, which are great at improving flexibility, strength and circulation. Outdoor activities that can be performed safely include a brisk walk, in appropriate winter weather clothing, birdwatching or gardening. These types of activities not only help to keep a senior physically motivated, but they also encourage mental stimulation, an important factor in improving overall well-being.

Keep warm

A recent study discovered that 34% of adults reported that cutting back on heating their home had negatively affected their health or well-being. For seniors, it’s important to think about alternative ways to keep warm as the cost of living continues to impact personal income.

It is recommended to keep areas of the home, like the living room and bedrooms at a temperature of at least 18°C. If this isn’t possible, additional layers to maintain body temperature indoors, including thermal socks or slippers should be considered. Heating aids, such as electric blankets or hot water bottles, are an affordable way to get warm and stay warm quickly. Using draft excluders, door sweeps, and thermal curtains can prevent cold air from entering the home too.

Keep mentally active

Staying mentally active during the winter months is just as important as maintaining physical health. Engaging the mind helps combat boredom, reduce feelings of isolation, and keep cognitive abilities sharp.

There are a plethora of indoor activities that can provide mental stimulation. These might include; puzzles and games, providing entertainment and a feeling of accomplishment. Enjoying a book, which can act as a great escape. Learning something new, like a skill or hobby online. As well as creative endeavours, such as journaling, scrapbooking, crafting or painting and decorating areas of the home.

Keep connected

In winter months, it’s easier to isolate in an effort to avoid the cold wet weather. However, it’s important to engage in regular conversations with family, friends and neighbours. These interactions provide more than just a chance to exchange information, they help combat loneliness, strengthen relationships, and promote a sense of belonging too.

Even when simply leaving the house and heading to a local supermarket, engaging in conversation with staff members or members of the public can help reduce feelings of isolation, foster community and reinforce social ties, which is important for improving wellbeing.

Eat well

Now that Christmas is out of the way, and with it, the decadence of festive treats, the new year marks a good time to consider eating more healthily. Maintaining a balanced and nutritious diet during winter months has been proven to help seniors feel energised as well as support the immune system, reducing the risks of viral illnesses like winter bugs, colds or flu.

Filled with necessary vitamins and minerals, seasonal fruits and vegetables are a great way to incorporate more healthy options into a diet and make preparing and eating food more enjoyable. Furthermore, they’re a great addition to comfort classics such as a winter beef stew, delicious soups or mouth-watering curries. Providing all the necessary sustenance at this time of year, as well as keeping the body warm and comforted for longer.

In addition to what we eat, it’s also important to consume more liquids, specifically water. Staying hydrated in winter months increases bodily function, promotes better cognitive function, encourages more restorative sleep and helps us to feel less lethargic too.

Reduce alcohol intake

Christmas and New Year are a particularly tempting time to want a tipple, with festive flavours contributing to a feeling of celebration and relaxation. However, it's important to be mindful of how much alcohol is consumed, as it can easily become excessive during the holiday period, impacting both physical health and emotional well-being.

Drinking alcohol in excess can lead to a variety of health issues, including impaired judgment, weakened immune function, and disrupted sleep patterns, all of which can be more pronounced during the colder season. It’s important to set clear limits at this time, substitute alcohol for other warm relaxing beverages or consider opting for alcohol-free alternatives.

Embrace natural sunlight

With the advent of colder nights comes the prospect of shorter days with fewer daylight hours. A lack of exposure to daylight can negatively impact wellbeing, so it’s important to embrace natural sunlight where possible. Sunlight helps regulate the body's circadian rhythm, improve mood, and increase vitamin D levels. All of which are important for maintaining good mental health.

There are a number of safe ways to embrace natural sunlight during winter. This might include;

• sitting near windows when reading a book and eating a meal.

• Taking advantage of daylight hours with chores like shopping, walking or socialising.

• Opening curtains and blinds at the sunniest times of the day, particularly in the afternoon.

• Planning ahead, utilising weather apps or programmes to monitor sunlight and how you can immerse yourself in sunlight during these times.

Speak to your GP

The NHS estimates that up to 2 million people in the UK experience Seasonal Affective Disorder (SAD), making it more prevalent here than in any other European country. If you find that the winter months are affecting your mental or physical well-being, it may be helpful to consult with your local GP. They can assess how you’re feeling, identify any potential triggers, and, if necessary, recommend treatment or care options to support your health, such as light therapy.

Conclusion

You can't control the seasons. But there are things you can do to improve your mood throughout the winter months to boost your mood, enhance your well-being, and make the winter months more manageable and more enjoyable.