Six tips for navigating winter worries

24 Jul 2024

Winter has well and truly seeped into our veins, with frosty conditions experienced across the country. Parts of south-east Australia shivered through their coldest maximums in up to 27 years, while a Tasman low-pressure system brought gale force winds, heavy rain and Alpine blizzards. Even the balmy Sunshine State wasn’t spared the big chill, with temperatures dropping below zero in parts of the southern interior.

While the searing heat of summer brings an array of potential health risks like dehydration, heat cramps, heat exhaustion and heat stroke, winter’s icy clutches can cause challenges of its own. 

Winter ailments can include the usual suspects like pneumonia and influenza, but can also lead to less obvious risks like seasonal depression, Vitamin D deficiency, fire risks and falls.

Here are six tips to help keep you safe this season.

1. Prepare your home

Seniors spend up to 75-80 per cent of their time indoors, so ensuring your home is adequately heated is essential. Check that your heating system is working properly, get your aircon cleaned and serviced, and stock up on blankets, warming, well-balanced meals and hot beverages.

2. Combat winter illnesses

• Pneumonia

Pneumonia is a serious lung infection that can be caused by exposure to cold weather, so it’s important to take steps to prevent it from occurring. Get your flu shot, wash your hands regularly, and avoid close contact with people who are sick.

• Joint Pain

Joint pain is a common problem for seniors during winter. Cold weather can aggravate existing joint problems and make it difficult to get around. Exercise regularly to strengthen the muscles around the joints and apply a hot or cold compress to the affected area to reduce inflammation. Over-the-counter medication approved by your doctor can help manage pain.

• Heart attacks and high blood pressure

Cold weather can cause blood vessels to constrict, which raises blood pressure. This puts extra strain on the heart and can lead to a heart attack. If you have high blood pressure or other risk factors for heart disease, talk to your doctor about how to best stay safe during the winter months.

3. Be aware of seasonal depression

Seasonal depression, also known as seasonal affective disorder (SAD), can occur during the cold, dark days of winter. 

One of the main factors contributing to depression among older people is a lack of community or interpersonal relationships. When the temperature plumets it can be difficult to find the motivation to get out and about, but it is important to maintain social connections for our mental health. 

Explore indoor options like galleries, libraries, or cafes, which are ideal for staying warm and socially active. Take advantage of milder weather on sunny days by planning walks along the beach or visits to local parks. And when it really is too chilly to venture out, embrace technology to connect with friends and family, keep you involved, and prevent feelings of isolation. 

Keeping active and healthy is also important, so exercise regularly, either indoors or outdoors, eat a balanced, nutrient rich diet, and stay hydrated – perhaps surprisingly, dehydration is a common danger for seniors during the colder months. 

4. Get enough Vitamin D

During winter the cold weather and lack of sunlight can cause us to lose more vitamin D than normal. Vitamin D is important for maintaining bone health, preventing autoimmune diseases, and reducing the risk of cancer.

Make sure you eat foods that are high in vitamin D, such as salmon, eggs, cheese and fortified milk, research light therapy, and talk to your doctor about Vitamin D supplements if you think you might be deficient. 

5. Be conscious of fire risks

According to Fire & Rescue NSW, around 40 per cent of all fire deaths occur during winter, so it’s important to be vigilant.

House fires move fast and can happen to anyone, in any type of home. Most fires are caused by everyday items such as cooking equipment, faulty or poorly maintained appliances, and flammable materials placed too close to heat sources.

Make sure you have smoke detectors installed in your home and remember to change the batteries every year. Check electric appliances and relace any that are damaged or too old. Keep linens and other flammables away from fireplaces and heaters to minimise the chance of a fire starting.

If the worst does happen and heat and toxic smoke start to fill your home, your best chance of survival will be working, interconnected, photoelectric smoke alarms and a well-practised fire escape plan. Creating and practising a fire escape plan takes less than five minutes and is a simple, practical way to ensure you know what to do in the event of a house fire. 

6. Tread carefully in icy weather

Slippery surfaces are a common winter hazard due to the balance issues that come with age. Take extra precautions to avoid slipping on ice, including wearing appropriate footwear with treads and good traction and using a rubber-tipped cane. Always carry your mobile phone with you to call a neighbour, spouse or emergency help if you do happen to fall.