The winter blues can make this time of year feel like time is as slow as molasses. This is especially true for 2020 – a year where all of us are already tired of staying indoors. As we get ready to close the books on this year and look forward to 2021, it’s important to set up some immediate steps to ensure winter wellness.

“Caregivers, especially, feel the strain that the winter months bring because they’re concerned with not just their own safety and wellness, but also the wellness of their loved one,” says Erica Labb, Executive Director of Bridges® by EPOCH at Westford. “As we get older, we become more susceptible to health conditions and injuries that are more prevalent during the cold winter months. We also become more isolated during this time of year because of the short, cold days, which can lead to depression, loneliness and other mental health concerns.”

Erica says that whether you’re a caregiver yourself or you have a caregiver in your life, this is the perfect time to take stock and set up plans to ensure that this winter is as healthy and happy as possible. “By getting everything set up and ready, and having a game plan for what to do when winter worries hit, you and your loved ones will better be able to enjoy this time of year with a positive, healthy attitude,” she says.

1. Get warm and snuggly.

For most of us, winter means snow, ice and above all, cold temperatures. This is uncomfortable and annoying for those of us in the prime of our lives, but for seniors, it can mean severe health issues. Over time, older adults’ metabolisms slow down and their blood circulation worsens. This causes a high risk for things like frostbite and hypothermia. Attend to your own comfort and your loved one’s safety by stocking up on well-insulated clothing before temperatures plummet. Obviously, hardy outdoor wear is a must, including down coats, scarves and hats, thick socks and gloves. You’ll also want to make sure your home is insulated and sealed against cold winds, so it’s a good idea to get your furnace tuned up to make sure it’s working as well as possible. Make sure that windows and doors are caulked and sealed against drafts and stock up on sweaters, blankets and other comfort items that will help keep you and your loved one nice and toasty. Not only will this help reduce health issues, but it will also help your well-being. After all, it’s hard to be cheery and happy when you’re shivering.

2. Make a winter storm stockpile.

Heavy winter snow and ice can leave you stranded in your home for days or sometimes even weeks. And while all of us in the northwest states understand the importance of having an emergency stockpile of food, water, medication and batteries on hand, it’s just as important to have options to keep you and your loved one entertained if you’re unable to get out of the house. (This is important even when you’re not in the middle of a snowstorm.) Make sure that you have plenty of activities on-hand that can keep your hands and minds busy in fun, engaging ways. Puzzles, card games or simple crafts are all excellent things to have ready for a boring afternoon or quiet evening. Caregivers should also consider what helps them feel engaged, rested and restored and have those items on-hand for when they need a quick pick-me-up. Gourmet cocoa, books, bubble bath or a Netflix queue of favorite sitcoms are all wonderful self-care options that can be enjoyed anytime they’re needed.

3. Get plenty of exercise.

The winter makes it more difficult to get out and exercise, but that doesn’t mean that you should give up on your regular routine. In fact, exercise becomes even more important during the winter months, as it helps boost mood, improve metabolisms, boosts immunity and improves well-being overall. While going outside for a regular walk may not be possible, there are plenty of ways to get exercise while remaining in your snug, warm, safe house. There are plenty of exercise classes and routines available for free online, ranging from cardio and aerobics to tai chi, yoga and more. Find one that works for you – bonus points if it’s a routine that you and your loved one can do together! – and make time each day to get your blood flowing. Even informal dance breaks throughout the day or doing jumping jacks during a commercial break will do wonders for your physical health.

4. Eat a healthy diet.

While winter calls for hearty dishes filled with root vegetables, meats, gravies and other solid comfort foods, remember that good nutrition stems from a well-rounded diet of fruits, vegetables, whole grains and lean proteins, too. Be sure to include fresh produce in your diet and be sure you’re not eating too much saturated fat, salt or sugar. There are many ways to adjust comfort foods to make them healthier – hop online and find some recipes that you might want to try. If getting to the grocery store in the winter seems dangerous or too much of a hassle, you’re in luck. Due to the COVID-19 pandemic, many stores offer either free grocery pickup or even offer delivery service. It may cost a little bit more, but the convenience and time it saves you can definitely make it worth it.

5. Get enough Vitamin D.

Natural sunlight is essential for good health. It helps keep your circadian rhythm on track, builds bone strength and boosts your mental health. However, during the cold winter months, it can take a little more effort to get your daily dose of sunshine. If you can, get outside for 15 minutes a day to soak up the natural sunlight (you’ll get it even if it’s a cloudy day). Another good option is to sit next to a window throughout the day, or you can purchase a lightbox that emits the same type of light that you’d get from the sun itself. You can also get Vitamin D through the foods you eat, so consider adding salmon, shrimp and fortified dairy products into your diet. Finally, you can take supplements to boost your Vitamin D intake – be sure to talk with your doctor to see if this would be helpful for you and your loved one.

6. Stay in touch.

Many of us have felt isolated during this unprecedented time. Isolation is an even bigger concern during the winter months. While this time of year often brings holiday parties and gatherings, many of us will be staying at home this year, which can definitely cause sadness and loneliness. That’s why it’s more important than ever to stay connected to friends and family members. You know your schedule better than anyone else, so coordinate events that work for your schedule and your loved one’s safety. Grab coffee with a friend once a week, or schedule regular Zoom calls with your family members. Even though we may be socially distanced, there are many ways to remain socially connected – and that connection will help you and your loved one stay healthy, happy and well throughout the winter months and beyond.

Comprehensive Memory Care

Bridges® by EPOCH at Westford delivers highly specialized memory care assisted living for those with Alzheimer’s disease or other forms of dementia. Our resident-centered approach focuses on providing dignity, purpose and moments of joy in daily life for those in all stages of the disease. We offer a wellness-focused lifestyle that centers around a resident’s current skills and abilities, not those that have been lost to dementia.

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Our team members take an active role in getting to know each resident on a personal level to deliver programming that is meaningful to them. We account for the preferences, interests, needs and abilities of our residents to connect with them and encourage their involvement in daily life and boost self-esteem.

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Featuring a stunning residential design, every inch of our community has been designed to benefit those with memory loss. Attributes such as soft colors, directional cues, aromatherapy and interactive life stations create a soothing and secure environment where residents feel comfortable, safe and at home.

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