Table of Contents
Introduction
As the days get shorter and temperatures drop, many people, especially older adults, may experience feelings of depression and sluggishness. This can lead to a decline in physical activity, changes in appetite, and an overall unhealthy lifestyle. These symptoms are common in seasonal affective disorder, a type of depression often experienced by seniors during the changing seasons. In this article, we will provide 10 healthy living tips for older adults to help them break out of this cycle during the fall.
1. Exercise
Keeping your body in motion during the fall and winter months is important, even if it may be challenging. You don’t need to take up intense activities like hiking or running. Simple tasks like completing household chores and engaging in low-impact indoor workouts can help keep your body moving. Nurse Next Door provides information on safe and easy indoor exercises for older adults to improve strength, balance, and flexibility. Walking is also a great cardiovascular exercise. If the weather doesn’t permit outdoor walks, there are alternative indoor cardio routines for seniors to try. It’s important to consult with your physician before beginning any exercise program.
2. Eat Seasonally
While some fresh produce may disappear from the grocery store as the weather cools, there are still plenty of nutrient-rich fruits and vegetables to choose from. The Upside lists some fall-favorite produce and ways to prepare and eat them. Some of these foods include winter squash, beets, figs, apples, leeks, carrots, and dark leafy greens. Sweet potatoes, for example, contain fiber and vitamins A, C, B6, and manganese. Cruciferous vegetables like Brussels sprouts and cabbage are also rich in vitamins and minerals. It’s important to be mindful of the tendency to consume too many additional calories through snacking during the fall. Delish offers several healthy fall soup recipes. Additionally, seniors need to stay hydrated even as the weather cools, even if they feel less thirsty. Herbal tea on cold days counts toward fluid intake, as do vegetable or fruit juices.
3. Spice Things Up
If you’re craving more flavor in your fall food selection, spices can be good for your health as well as your taste buds. According to Johns Hopkins Medicine, spices such as cinnamon, turmeric, garlic, and cayenne have various health benefits. Cinnamon can lower blood sugar and may provide heart-healthy benefits by reducing cholesterol and triglyceride levels. Turmeric has been linked to reducing inflammation, pain, and swelling in people with arthritis. Garlic may keep blood vessels flexible and reduce cholesterol and triglycerides. Cayenne eases pain and restricts the growth of ulcer-causing bacteria.
4. Get Enough Vitamin D
Vitamin D is essential for maintaining strong bones and muscles, and it is primarily absorbed in the body from sunlight. As fall approaches and the amount of sunlight decreases, it may be necessary to find other sources of vitamin D. Foods that are higher in vitamin D include white mushrooms, salmon, herring, sardines, tuna, milk or orange juice fortified with vitamin D, and fortified cereals.
5. Reduce the Risk of Falls
Falls are a significant concern for seniors, especially during fall and winter months when rain, ice, and snow can create slippery conditions. The National Institute on Aging recommends taking certain precautions to reduce fall risks. These include evaluating recent changes in health, ensuring regular eye exams, observing if the senior is holding onto walls or furniture while walking, consulting with a physician about medications that may affect balance, checking the home for tripping hazards, considering assistive devices like canes or walkers, assessing if stairs or poor lighting could be problematic, and being cautious on windy days that can lower body temperature.
6. Don’t Take Unnecessary Risks
Seniors should prepare early for cold weather to minimize their exposure to potentially hazardous conditions. It’s important to have a well-stocked home with supplies, including non-perishable food, medications, water, candles, fresh batteries, and extra blankets. Furnaces should be inspected, and smoke and carbon monoxide detectors should be evaluated. Seniors with chronic conditions who should not be performing tasks like fall leaf raking and winter snow removal should make arrangements for these services.
7. Keep Warm
Maintaining a warm body temperature is important for seniors, especially those with conditions like diabetes or thyroid problems that can affect blood flow and body heat regulation. Seniors should set their home thermostats to a minimum of 68 to 70 degrees. When going outside in cold weather, they should dress in loose layers of clothing to trap warm air between the layers and consider wearing a waterproof coat or jacket if it’s raining or snowing. It’s also important to talk to a physician about medications and supplements that may affect body heat and to stay inside on windy days that can quickly lower body temperature.
8. Minimize Exposure to COVID-19 and the Flu
Seniors should ensure they have received their flu vaccine and take precautions to minimize their risk of exposure to COVID-19 and the flu. This includes limiting contact with others, practicing frequent handwashing, and following guidelines from health authorities.
9. Continue to Manage Chronic Conditions
Seniors should not neglect their chronic conditions during the fall and winter months. It’s important to monitor their health, take medications correctly, and stay in contact with their physician. Pneumonia is especially harmful during colder weather for seniors with chronic conditions, so it’s important to take appropriate measures to manage and prevent complications.
10. Stay Positive
Physical health is closely tied to emotional and mental health, so it’s important for seniors to stay positive and engaged. This can be achieved by staying connected with hobbies and interests and prioritizing connections with family and friends. Studies have shown that positive thinking can have a protective effect against the inflammatory effects of stress and can contribute to maintaining a healthier lifestyle. Seniors should focus on the good things in their lives, stay connected with loved ones, and engage in activities that bring them joy and fulfillment.
For more healthy living tips and autumn activities for seniors, visit our blog at health-news-today.com.