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The Pinecone
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January 2017 • 5 •
WINTER HEALTH
Wel come To
What usually happens in the winter? We have shorter days with
less sunshine, cooler temperatures, more germs spreading, slicker
surfaces and more holidays with food. All of these side effects of
winter can affect our health. So how can we stay healthy during the
winter season?
According to Centers for Disease Control and Prevention, older
individuals live more independently, have fewer health costs, and
remain healthy if they engage in preventative services and practice
healthy behaviors. Five preventative services and/or healthy
behaviors include:
1. Soak Up The Sunshine
To help avoid the winter blues, soak up 10-15 minutes of sunshine
a day. Winter has limited daylight, so try to sit next to a window
to get sunlight when it is available. Though it might be too cold
to go outside, it is still important to get some sunshine. The sun is
a great source of vitamin D which helps decrease inflammation,
depression, and illness while promoting bone growth. The sun also
helps to enhance your mood by increasing your serotonin levels.
Serotonin is known to positively affect your mood and behavior.
2. Get Your Flu Shot
The winter time brings dryer air and colder temperatures, thus
creating an environment for germs to live longer. To prevent
disease, get vaccinated. As we age, our immune systems become
weaker and therefore we become more susceptible to become ill.
People 65 and older are 90 percent of flu-related deaths and 60
percent of flu-related hospitalizations. Once vaccinated, it takes
two weeks for our body to develop an immune response which
means, ideally, we should get vaccinated in mid-October.
3. Healthy Eating Habits
What comes with the winter season? Many holidays with great food!
While we eat, we should be mindful of the amount and types of food
we are putting into our bodies. Remember these simple phrases:
“Out of sight, out of mind”
This philosophy teaches you to place your food on your plate and
then walk away from the food. Many times individuals consume
food just because it is right in front of them. However, if we adopt
the “out of sight, out of mind” philosophy, we will remove ourselves
from having easy access to food.
“Smaller plate, smaller portion”
Were you taught to clean your plate? Sometimes this can cause
us to overeat even when our body tells us to stop. To help avoid
overeating, use a smaller plate. The smaller the plate, the less food
we will eat and if we have the “out of sight, out of mind” philosophy,
we will not go back for several servings.
“Colorful plate, healthy weight”
What are the most colorful foods?
Fruits and vegetables. According
to the World Health Organization,
insufficient consumption of fruit
and vegetables have caused 1.7
million deaths worldwide. Eating
colorful foods can prevent obesity
as well as heart disease, diabetes, and
cancer. Fruits and vegetables contain
adequate amounts of vitamins and fiber.
4. Safety
What else can occur in the winter season? Slippery walking surfaces
and occasional outings. Walking outdoors can be more difficult than
walking inside our homes. There are sidewalk cracks, curbs, and
changes in walking surfaces. Now place some wintery mix on those
sidewalks and it can create even more safety hazards. To prevent
slipping, always ensure you have someone with you and try walking
flat footed. We also have to be mindful of safety in our family and
friends homes during the holiday season.
Items to consider in homes other than your own:
Are there throw rugs? Are there steps? Is there room to navigate with
my walker, wheelchair, or cane? Do their chairs have arms to aid with
standing? Is their toilet raised or have grab bars to aid with standing?
5. Physical Activity
Cooler temperatures are brought on by high air pressure which
increases our blood pressure and can trigger thickness in the fluid
around our joints causing joint pain. Cold weather also thickens our
blood which can cause more heart complications. For this reason, it
is important to stay active all year around. Exercise can help reduce
blood pressure, arthritis pain, and heart disease.
If you feel ill and weak this winter season, therapy can help. Therapy
can assist in developing a wellness plan that will help prevent loss
of strength, range of motion, and falls so you can continue living an
independent and active lifestyle. Let’s be preventative this winter
season and not wait until something happens for us to take action.