Precautions during season change for elderly people

How to Stay Healthy During Weather Change?

Taking care of your health is not the sort of task that you can completely tick off from your to-do list. It is a constant process that requires varied efforts depending on the needs of every individual and what they are facing. Weather changes can play an important role in determining the type of health challenges you face and the way you take care of yourself. For example, precautions for the winter season in India will differ from the type of preventative measures you take to face monsoons. Moreover, the specific measures you take may also vary across regions. Nonetheless, it is important to prepare for a transition from one season to another, especially if you have any special health needs that make your health more sensitive.

Tips To Prepare For Weather Change

Most people will rely on making culturally dictated changes to their diet and lifestyle to ensure that their physical self is well-equipped to face the transition from one season to another. While that may help, it may not be enough for some. Moreover, taking some additional measures to protect yourself and your loved ones may come to the rescue if you were to face dire times. For example, choosing a suitable health insurance plan for a family may be an easily accessible precautionary step for most people, especially the ones who shoulder the responsibilities of their family’s wellbeing.

Maintain a routine

It is easy to let go of your routine when the seasons change. However, that may lead you to fall into unhealthy habits. Instead of letting go of your routine completely, try to make alterations that make it more suitable for the new weather conditions. For example, if you are expecting harsh or extreme winters where you live, where the days are shorter and the nights are longer, arrange your tasks in a manner that allows you to make the best of your day and helps you stay on track as well.

Include immunity-friendly food in your diet

A balanced diet is a good idea all year round. However, it may help to make certain adjustments to your diet as you approach a new season. For example, when approaching dry or harsh summers, it is essential to focus on getting adequate hydration. While drinking enough water is fundamental, you could supplement your hydration needs with coconut water, lemon juice, juice of seasonal fruits, buttermilk, and other such options. Furthermore, also ensure that you receive the right nutrition through your food choices. Try to include local and seasonal produce in your diet.

Choose to stay physically active

A sedentary lifestyle can lead to an increased risk of cardiovascular conditions, obesity, hypertension, depression, and more. Furthermore, regular physical activity can help you attain some health benefits. If the word “exercise” intimidates you, know that you don’t necessarily have to spend time lifting weights in a gym to stay physically active. You can choose to take a walk, jog, dance, or even do some Pilates or yoga. Ensure that your chosen physical activity is suitable for you and sustainable for a longer duration.

Get quality sleep

Sleep is one of the most important aspects of ensuring your wellbeing. Getting 7-9 hours of quality sleep every night is crucial for maintaining your health and reducing the risk of diseases. You can work towards improving your sleep quality by having a sleep schedule, spending some time in sunlight every day, and having a favourable sleeping environment.

Clean and cook your food properly

If you live in areas which experience heavy rainfall or any other sort of harsh weather conditions, ensure that the produce you bring home is cleaned thoroughly and cooked properly. If this is not done, and your food source is contaminated, it may lead you to illness.

Adapted from https://www.bajajallianz.com/blog/health-insurance-articles/health-tips-and-precautions-during-wheather-change.html

6 tips to protect from smog

Here are some simple, effective tips for protecting yourself from the dangers of

outdoor air pollution:

1.Check daily air pollution forecasts in the city. The color-coded forecasts can let you know when the air is unhealthy in your place. Sources include local radio and TV weather reports, newspapers and websites.

2. Avoid exercising outdoors when pollution levels are high. When the air is bad, move your workout indoors. And even if the air quality forecasts are good, avoid exercising near high-traffic areas, because the vehicles on busy roads can create high pollution levels nearby.

3. Use less energy in home. Generating electricity and other sources of energy creates air pollution. By reducing energy use, one can help improve air quality, curb greenhouse gas emissions, encourage energy independence and save money!

4. Walk, bike or carpool. Combine trips. Use buses, subways, metro rail, commuter trains or other alternatives to driving your car.

5. Don't burn wood or trash. Burning firewood and trash are among the major sources of particle pollution in many parts of the country.

6. Protect your indoor air quality too. Learn how to make sure the air you breathe indoors is clean.

Adapted from: https://www.lung.org/clean-air/outdoors/10-tips-to-protect-

yourself

10 best foods for seniors in winter

Ginger – Ginger generates a thermogenic effect, which means it produces heat inside the body, keeping us warm. It has antibacterial, anti-inflammatory, and anti-viral properties, and boosts immunity. It is drying in nature, those suffering from piles should avoid consumption of raw ginger.  

Jaggery (gur) – Jaggery is rich in antioxidants, iron, zinc, and magnesium and boosts the immune system. It helps to purify the blood. A small intake of gur after meals helps in the digestion process. People with diabetes should consume it in less quantity. 

Nuts – Winters are the best time for the consumption of nuts. Nuts like peanuts, walnuts, and almonds are rich in omega fatty acids. They are the source of minerals, maintain energy levels and keep us warm. In small quantities, they can be had as mid-meal snacks. Always avoid drinking water after eating nuts.   

Sesame Seeds (Til) – These aromatic seeds are rich in antioxidants and essential oils. You can make Til Laddu which is not only tasty but also the best food item which can be made with Til and Gur.  

Sweet potato – Sweet potatoes are the source of fiber, vitamin A, B6, and C. These contain magnesium, potassium, anti-oxidants and prevent loss of free radicals. They improve digestion. You can roast them on gas or coal; a tasty Chaat made of sweet potato can do wonders to your mood.    

Citrus fruits – There are numerous varieties of citrus fruits grown in India. You must be familiar with some common varieties like orange, lemon, and Indian gooseberry (Amla) and some lesser-known types like grapefruit, galgal, etc. They are a rich source of vitamin C and boosts immunity. Since winters are known for ailments like flu and viral diseases, consuming these sources of vitamin C keeps infection away.

Turmeric (haldi)– Turmeric, the most common spice in our kitchens has anti-microbial and anti-inflammatory properties. Regular consumption of turmeric boosts immunity and generates antioxidants inside the body. Golden milk or milk boiled with turmeric should be consumed at night in winters on alternate days. 

Clarified butter (ghee) – Ghee is a super food. Some people consider ghee as evil without knowing that it is a powerhouse of vital nutrients. It is a source of essential fatty acids, antioxidants, boosts immunity, generates heat, keeps the brain and memory sharp, and is good for body joints. It helps in the absorption of minerals and vitamins and removes dryness. 1-2 tablespoons of Desi Ghee should be included in the diet. 

Pickles (Achar) – Achars made of seasonal vegetables like carrot, cauliflower, etc. are good for the gut. It helps in the growth of gut bacteria, which helps in the digestion process. It has probiotic properties and the consumption of pickles in moderation is recommended in winters. 

Tea – An average Indian doesn’t need any introduction to tea. Winters are the best time for the consumption of tea. Green tea with added herbs like tulsi, bay leaf (tejpatta), elaichi, cinnamon (dalchini) is beneficial for overall health and should be consumed on alternate days. 

Other than these recommended food items, one can opt for seasonal vegetables like Palak, Methi, Broccoli, etc.  

After knowing the healthy winter foods, let us look into some precautionary measures to be considered before consumption of any food item. These are:  

• Drink plenty of warm water in winters; avoid consumption of any aerated drink, that too directly from the refrigerator.  

• Consumption of any recommended food items should be done according to personal health conditions and body nature.  

• India is a large country, the intensity of winters varies all across the country, and therefore, it is recommended to consume food as per local conditions.  

Many seniors don’t like winters since it is that time of the year when vatta and kapha dosha increase which leads to problems like joint pains, muscle cramps, cough, and cold.

However, with the right food and a healthy routine, one can not only keep diseases away but also utilise this season to retrieve the energy spent during last year and accumulate new energies for the future. 

Adapted from: https://emoha.com/blogs/nutrition/best-winter-foods-for-seniors