Tips to Keep the Elderly Warm this Winter

Wintertime can bring a host of health risks and complications for older people. As we age, our immune systems weaken and we are less able to fight off viruses. From around the age of 55, we tend to lose around 1% of our muscle mass year on year, and it’s our muscle that keeps us warm. 

How does the cold affect the elderly?

Typically, lower temperatures can make health conditions or health problems harder to manage and can affect our hearts and circulation:

- Due to a reduced ability to control and regulate body temperature

- Those with conditions of chronic illness and multiple medications are more vulnerable to the cold

- Those with poor nutrition are more vulnerable to the cold

- The elderly are more likely to remain inactive at home

Fortunately, there are a number of precautions that can be made to help reduce these risks and ensure loved ones are safe and cared for this winter. 

Top Tips to Keep Warm & Healthy This Winter

1. Stay Warm at Home

Elderly people should aim to maintain a steady body temperature throughout the day. Where possible, it is recommended keeping the heating on at approximately 18 degree celsius. Other ways to stay warm this winter and to stop the heat escaping from your home are to close the curtains, shut doors and the bedroom window to trap heat, block out draughts with draught excluders and installing thermostatic radiator valves. When sitting down, wrap up with a shawl or blanket and raise feet on a footstool if possible. If it’s particularly cold, wear thermal underwear, bed socks and even a hat.

A hot water bottle can be used not only in your lap but also to pre-heat a chair or the bed ahead of using it. Hot water bottles, hot drinks and electric blankets are a cost-effective way of staying warm at home during the cold winter months rather than putting the central heating on. If you can afford to put the central heating on, it's recommended to put it on for a couple of hours a day in the morning and before bed to take the chill off.

2. Light Physical Activity

Regular physical movement every 60 minutes, even a little physical activity, can help maintain strength and mobility. Examples of light activity include getting up to make a cup of tea, moving around your home, cleaning and dusting, vacuuming, making the bed, or taking a short walk around the house. 

You can also complete basic chair-based exercise routines as shown in this video provided by the NHS which provides a 10 minute routine. At Struan Lodge Care Home, we often encourage our residents to undertake light exercise.

3. Eat Well, East Often & Stay Hydrated

The elderly are more prone to dehydration as they tend to eat and drink less compared to others. In general, people feel less thirsty during the winter and tend to not drink as much fluid as they do compared to warmer months, and therefore consume less water. Eating regularly and ensuring food is nutritious, coupled with fluid intake can help older people stay warm and help to keep the cold at bay. A slow cooker is a great way of cooking hearty meals like soups and stews, that don't require much effort or attention. Good nutrition provides the body with energy; it may also help prevent some diseases, such as osteoporosis, high blood pressure, heart disease, type 2 diabetes, and certain cancers.

4. Vaccinations

With winter comes more widespread viruses and illnesses, so older people need to ensure they are up to date with their vaccinations. The flu jab is offered for free to those who are ages 65 and over. The NHS website also states, starting from mid-October, those aged 50 years old or over can have a free flu jab on the NHS. You can find out more about the flue jab on the NHS website. You can get the vaccination from a GP, pharmacy or at the hospital.

5. Medication Side Effects

Some medicines can affect body heat, these include medicines prescribed by a doctor as well as those purchased over-the-counter. We recommend you seek advice from your doctor or pharmacist to find out if any of the medicines you take include side effects that may affect body heat. 

6. Reduce Germ Spreading

As well as being up to date with vaccinations, regularly washing your hands with soap and water is one of the best ways to prevent germs spreading. We also encourage regular use of antibacterial hand gel also. 

7. Vitamin D Supplement

Everyone needs vitamin D for their bones, teeth and muscles to stay healthy. Our bodies create it from sunlight as well as from a small number of foods. However, people over the age of 65 are at a higher risk of not getting enough vitamin D, especially during the winter months. Age UK states “it's recommended that over-65s take a supplement of vitamin D of 10 micrograms per day”. Speak to your pharmacist or GP about integrating this supplement into your daily routine.

8. Avoid Chilblains

NHS inform describes Chilblains as red, itchy swellings that occur as a reaction to cold temperature and are typically found on areas such as the toes, fingers, heels, ears and nose. Sitting close to an open fire, a radiator or heater to warm up quickly can cause chilblains. If you do suffer with chilblains, it is recommended you dab the swellings with calamine or witch hazel to help reduce the itchy feeling. If they do not show signs of improvement after 2 weeks, then seek advice from a GP or pharmacist.

9. Stay Warm When Out

It is incredibly important you stay warm when out and about during the colder, winter months but it's equally important to get some fresh air and avoid cabin fever. When temperatures are low, make sure to keep your hands and face warm to maintain optimal body temperatue and avoid losing body heat. When hands and face get cold, blood pressure can rise which could then lead to an increase the risk of a heart attack. As well as wearing gloves and a hat, wear a face covering or cover your mouth with a scarf, even when outside for short or long periods. 

Wearing several thin layers of warm clothing rather than one thick layer can be more effective at keeping warm as the layers trap warm air between them. Start with thermal underwear, warm tights or thermal socks and add base layers.

10. Be Careful of Icy or Wet Surfaces

Walking can be hugely beneficial during the winter months, but there are a few precautions to help stay safe and confident when outside in icy or wet surfaces. Non-slip soles on footwear can help keep you steady when it’s icy and using a stick that is the right height is a helpful way to make going out safer.

It is a good idea to check the local news and weather reports daily to be able to dress appropriately or avoid going out when the winter weather is too cold and/or dangerous.

Keeping Spirits Up

Winter can be a difficult time for a lot of people; shorter, darker days combined with cold weather and reduced sunlight can make it much more difficult to get out and about. Keep spirits up by trying to keep to a usual daily routine as much as possible. When it becomes unsafe to visit friends or family, then try phoning or video calling them. 

Feeling unwell?

If you should feel unwell, are 65 or over, or in one of the other at-risk groups, it's important to get medical help as soon as possible:

Local Pharmacy
Pharmacists can provide treatment advice for a range of minor illnesses and can tell you if you need to see a doctor. You can use NHS Inform to find your local pharmacy.

GP
You may be able to speak to a GP online or over the phone, or go in for a face-to-face appointment if they think you need to. Get in touch with your GP to find out how they can support you.

NHS 111

Go to 111.nhs.uk online or call 111 if you have an urgent medical problem and you’re not sure what to do.

We Would Love to Hear From You

Struan Lodge Care Home in Edinburgh is here to support those who require help. Our wonderful team is on hand to provide expert advice and welcome you to get in touch. Our home provides access to an enriched quality of life where residents are able to live happy and healthy, free from the stresses of day-to-day life.