Healthy and safe through autumn and winter: 10 tips for seniors

Autumn and winter can be particularly challenging for seniors. Cold temperatures, darkness, and unpleasant weather can impact health and well-being. However, with the right preparation and a few simple measures, older people can navigate the colder seasons safely and healthily. We'll show you how to strengthen your immune system, protect yourself from the harsh weather, and experience the darker days with joy and well-being.

Tip 1: Dress correctly & avoid colds

During the cold seasons, choosing the right clothing is crucial to maintain body temperature even in extremely low temperatures, prevent frostbite, and strengthen the immune system. The proven method for this is the layering principle, which allows you to adapt flexibly to changing conditions. Here's how the layers should look:

Layer – Base Layer: The first layer, worn directly on the skin, consists of underwear. In this case, functional underwear is the best choice as it wicks moisture away from the skin, preventing overheating and sweating. It also provides thermal insulation.
Layer – Insulation Layer: The next layer's task is to retain body heat. Sweatshirts are an option, but fleece pullovers or jackets are even more effective. Fleece is characterized by its excellent thermal performance, lightness, and quick drying. Fleece jackets with cozy teddy lining are particularly recommended and are an ideal choice for icy temperatures.
Layer – Weather Protection: The outermost layer of the layering system acts as protection against adverse weather. A breathable winter jacket is the right choice here, as it reliably keeps out wind, snow, and rain and wicks away excess heat.

Don't forget to wear gloves, a scarf and a hat . It is also advisable to choose light-colored clothing and/or reflective elements to be more visible in the dark. This is especially important in the winter months to ensure your safety.

Tip 2: Strengthen your immune system

The key to good health in autumn and winter is a strong immune system. Pay attention to a balanced diet, rich in fruits and vegetables , and remember sufficient fluid intake. Vitamin C and Vitamin D are particularly important to support your immune system.

Take every opportunity to enjoy sunlight, as the sun allows our skin to produce vitamin D. This vitamin plays a crucial role in strengthening teeth, bones, and building up our defenses. A vitamin D deficiency can weaken the immune system and increase susceptibility to illness. Therefore, you should get as much sunlight as possible whenever you can.

If you can't get enough sunlight to produce vitamin D due to a dreary winter, consuming vitamin-rich foods is a clever alternative. These include foods such as milk, grains and fish, which are rich in vitamin D. Alternatively, you can also opt for vitamin D supplements, in the form of capsules or drops, to meet your needs.

Tip 3: Stay active

Even when it's cold outside, regular exercise is essential. Go for walks or do light exercises at home to strengthen your muscles. This promotes circulation and keeps you fit.

To prevent falls, we recommend regular training of arm and leg muscles. The use of aids, such as elastic bands, can lead to an increase in muscle strength. You can improve your balance through simple exercises, for example by standing on your tiptoes and holding this position for a few seconds, or by standing on one leg.

Tip 4: Wear sturdy footwear

Autumnal and leaf-covered paths can become a real challenge. Therefore, it is advisable to wear sturdy footwear with a non-slip sole and effective tread during this season. For additional grip and safety, you can also use shoe spikes or anti-slip covers. These are simply pulled over your normal shoes and provide better grip when you are on slippery surfaces, significantly reducing the risk of falls.

Tip 5: Maintain social contacts

The autumn and winter months can sometimes be marked by loneliness , which can be an additional burden. Therefore, it is extremely important to stay in touch with family and friends during this time, even when the weather outside is unpleasant. Phone calls, video conferences, and personal visits can significantly lift your spirits and give you a feeling of warmth and connection.

Tip 6: Don't neglect mental health

The autumn and winter months are known for their shorter days and longer nights, which can often affect our mood. It's completely normal to feel occasionally down or depressed during this time. However, if such feelings become overwhelming or persistent, it is crucial to seek professional help.

Therapists and psychiatrists specialize in helping people cope with seasonal mood swings and other mental challenges. They offer proven therapy methods that can help you restore your mental health and feel better. Do not hesitate to contact them if you feel that your mood or well-being is impaired. It is an important step towards a healthier and happier autumn and winter.

Tip 7: Lighting in the house & garden

Adequate lighting indoors and outdoors is crucial as days get shorter. Install outdoor lights to avoid tripping hazards in the garden and optimize indoor lighting to create a friendly and safe atmosphere.

Tip 8: Emergency supplies

Another crucial aspect that seniors should consider in autumn and winter is setting up an emergency supply. This stock of food and essential medications can be life-saving, especially if you are unable to go shopping due to extremely bad weather conditions or other unforeseen circumstances.

When compiling your emergency supply, you should think of non-perishable foods that have a long shelf life, such as canned goods, dried fruits, nuts, and durable foods. Also think of medications you take regularly and make sure you have sufficient quantities.

It is advisable to regularly check and replenish your emergency supply to ensure it is up-to-date and ready for use . This way, you can stay calm in an emergency and be confident that you are adequately supplied, even if external conditions are adverse. This simple step can help ensure your safety and well-being during the autumn and winter months.

Tip 9: Winterize rollators and walking sticks

Many medical supply stores offer a free safety check for rollators, as well-functioning brakes are crucial. Furthermore, it is advisable to check the wheels before the cold season sets in. Depending on the model, it is even possible to mount winter tires to increase safety on snowy and slippery paths.

In addition, you should consider attaching reflectors to your rollator to increase your visibility in the dark. You can also attach a bicycle light to the rollator to detect potential hazards and tripping points early in the dark.

The same considerations that apply to rollators are also important for walking sticks. To walk safely on icy and snowy paths, you can equip your walking stick with ice spikes, for example. Alternatively, switching to a rollator in winter could also be considered, as these offer even more stability.

Tip 10: Mobile emergency call system with fall detection

If you are moving alone outdoors during the winter months, it is advisable to let someone know your plans so that in an emergency, someone knows where you might be. An alternative and particularly helpful option is the use of a mobile emergency call system with fall detection. These are handy devices or wristbands that can make an emergency call at the touch of a button. These devices are equipped with GPS functionality, so your exact location can be transmitted immediately to a relative or the emergency call center.

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By using a mobile emergency call system or such a smartwatch, you can feel safer when you are out alone. This technology not only offers protection in emergency situations but also the certainty that in the event of an accident or a sudden deterioration of your health, help can be called quickly.