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health columns/stories.
We take great preparation in winterizing our cars, air conditioners, sprinkling systems, and outside drainage pipes. As seniors, however, it is much more important to winterize our physical and mental selves. How can we keep winter sniffles and blues down to minimum occurrences?
Let’s begin by discussing three solutions, according to lifehacker.com, to strengthen our physical self in the coming days ahead.
1. Did you know that in June there are 15 hours of sunlight, while in December there are only nine hours? One way to compensate less light is a light simulator that wakes you up artificially and gradually for 30 minutes to two hours before your programmed waking time. Engaging in outdoor winter activities such as walking, snowshoeing, sledding, ice skating, and skiing, with another adult or grandchildren, is also helpful in absorbing winter light.
2. Get your flu shots and other necessary vaccinations, take your vitamins and eat healthy. Did you know that even though Scandinavian countries experience extreme cold and darkness, they have much lower rates of seasonal affective disorders?
This may be partly because these countries eat nearly five times more fish than the United States and Canada. Fish have a huge amount of vitamin A and D in their fatty tissues. Taking fish oil caplets is one way to compensate for a diet low in fish. Because of the decrease in available fresh vegetables and fruits, a multivitamin is also suggested by nutritionists.
“Good nutrition should be incorporated year round but having foods that have antioxidants may prevent, delay, or re¬pair some types of cell damage and boost our immune systems,” Cathy Segarra, Centegra Wellness Center program manager, said. “According to the Mayo Clinic Health Letter, there is increasing research that supports that a diet rich in plant-based foods, fruits, vegetables, legumes, nuts, seeds, and whole grains offers health benefits. When it comes to choosing these foods versus supplements, the phytonutrients can’t be reproduced in a supplement.”
“So for healthy brain function and heart: apples, berries, cranberries, cherries, citrus fruits, grapes, broccoli, on¬ions, cinnamon, and drinking oolong and green tea,” Segarra said.
3. Stay hydrated. Most seniors are not aware that winter brings an increased need for water due to outside air with lower humidity and dryer indoor air resulting from furnace use. Our skin, nose, throat, and lung membranes need extra hydration. Indoor humidifiers help to prevent these airborne illnesses.
4. Exercise as often as you can, especially outdoors, as mentioned above. When dressed properly for generally mild winter weather, outside exercise should not be a problem. Do wear non-slick weather-proof boots or shoes for outdoor treks. We are the fortunate seniors to live in Sun City where, unless we are ill, there is no excuse for not being active yearlong with our two provided all-encompassing indoor exercise facilities.
“The key is to find something that you will work on: strength, balance, flexibility, and of course, cardio. This will ensure that when the warmer weather comes around, your muscles are ready for the increase in activity,” Segarra said. “It is hard to keep moving when you feel cold and do not see the sunshine but find an activity that you like and just do it.”
Lifehacker.com next discusses the winterizing of our minds. Many of the above aids for a healthy winter body also apply as mood boosters for the long, cold, dreary days from November until March. Good sleep, vitamin supplements, and a healthy diet, light exposure, adequate hydration, and fresh air are very helpful for the entire body.
1. The darker and colder months can challenge our mental stability. If you find that your mind continues to be down and in a depressed mode, seek help at once.
2. One huge way to prevent depression is everyday socializing. Again in our senior community, we have only to travel to Prairie Lodge or Meadow View Lodge for social activities that abound daily. Even organized or unorganized neighborhood get-togethers can be helpful in avoiding “cabin fever.” Check your Life¬styles monthly magazine and the Sun Day for current listings of events.
In general, set goals for yourself and try to meet them daily as you travel to¬ward the first warm, sunny day of spring!
