As winter settles in, many seniors find themselves feeling persistently cold, even indoors. While it’s normal for body temperature regulation to change with age, and it’s natural to feel chillier during the winter months, certain habits might be making this discomfort worse. The good news? Small adjustments can help keep you warm and comfortable all season long!
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If you often find yourself shivering in the colder months, these 7 Winter Habits Making Seniors Feel Cold could be to blame—learn how to avoid them and stay warm!
Video: 7 Winter Habits Making Seniors Feel Cold
1. Not Layering Properly
Wearing layers is key to staying warm in winter. While that heavy sweater might seem warm, it’s actually less effective than strategic layering. Layering traps air between clothes, creating a barrier against cold.
The key is to start with a moisture-wicking base layer, this keeps you dry and warm. Add a middle layer for insulation, like a fleece or wool sweater. This creates air pockets between layers that trap warmth more effectively.
If venturing outside, top it off with a waterproof outer layer to protect against wind and snow.
Another mistake you might be making is wearing cotton instead of wool or fleece. Cotton can actually make you feel colder, as cotton absorbs moisture and loses its insulating properties.
Don’t forget about your legs! Wear long underwear under your pants for extra warmth. Thick socks and waterproof boots keep your feet toasty too.
Remember to adjust your layers as you move between indoors and outdoors. You don’t want to get too hot and start sweating. Sweat can make you feel colder when you go back outside.
Layering right helps your body keep its heat. This is extra important for older adults who may feel cold more easily. By dressing smart, you can enjoy winter activities without getting chilled.
✅ What to Do Instead of Not Layering Properly:
- Wear thermal or moisture-wicking base layers to trap heat.
- Dress in multiple thin layers instead of one bulky piece.
- Don’t forget warm socks, gloves, and a hat—a significant amount of heat is lost from the head and extremities!
Pro Tip:
Choose materials wisely. Cotton loses its insulating properties when damp from perspiration, while materials like merino wool or synthetic thermal wear maintain warmth even when slightly moist.
2. Staying Inactive Indoors
When it’s cold outside, the natural instinct is to curl up under a blanket and stay put. However, this lack of movement can actually make you feel colder. Physical activity improves circulation, which helps distribute warmth throughout your body. When you move around, your body creates heat and boosts blood flow. Even light indoor exercises like walking in place, gentle stretching, or household chores can make a significant difference.
Try to stay active, even indoors. Do some gentle exercises or household chores. Even small movements like arm circles or leg lifts while sitting can make a difference. The key is to keep your body moving to generate warmth. This keeps your muscles working and helps warm you up. Dancing to your favorite music or stretching can be fun ways to move.
Regular activity also helps your immune system. This is important during winter when colds and flu are common. Exercise can improve your mood too, which is great for beating the winter blues.
Remember, staying active doesn’t mean you have to work out hard. Gentle, regular movement throughout the day is enough to help you feel warmer and healthier during the cold months.
✅ What to Do Instead of Being Inactive Inside:
- Get up and move around every 30-60 minutes—even light stretches help!
- Do simple seated exercises if mobility is an issue.
- Use heated blankets or a heating pad while sitting for long periods.
Pro Tip:
Try to move for at least 10 minutes every hour. If needed set a timer to remind yourself to get up and move around.
3. Ignoring Proper Nutrition
Eating well is key for staying warm in winter. Your body needs fuel to keep your inner fire burning. Many seniors experience decreased appetite, especially during winter months, leading to insufficient calorie and nutrient intake. Skipping meals or not eating enough can make you feel colder.
A balanced diet helps you fight off the chill. Make sure to eat plenty of fruits, veggies, and whole grains. These foods give you energy and keep your immune system strong.
Protein is important too. It helps build and repair your body’s tissues. Good sources include lean meats, fish, eggs, and beans.
Some foods can actually help warm you up. Spicy dishes can increase your body heat. Oatmeal and other hot cereals are great breakfast choices on chilly mornings.
Focus on consuming:
- Protein-rich foods to help maintain muscle mass
- Complex carbohydrates for sustained energy
- Healthy fats for insulation and energy
- Foods rich in iron and vitamin B12, which help prevent anemia-related cold sensitivity
Don’t forget to drink enough water. You might not feel as thirsty in cold weather, but your body still needs fluids. Warm drinks like tea or soup can help you stay hydrated and cozy.
If you’re not eating well, you might feel extra sensitive to cold. Your body may have a harder time keeping warm. This can be risky, especially if you’re already dealing with other health issues.
✅ What to Do Instead To Support Proper Nutrition:
- Eat warm meals throughout the day—soups, stews, and oatmeal are great options.
- Include healthy fats (avocados, nuts, olive oil) and protein-rich foods (chicken, fish, beans) to fuel your body.
- Try warming spices like ginger, cinnamon, and turmeric to naturally boost body heat.
Pro Tip:
Consider eating smaller, more frequent meals if you find your appetite has decreased.
4. Not Checking for Health Conditions
You might not know that some health issues can make you feel colder in winter. As you get older, your body may have trouble keeping warm. This can happen due to things like anemia, heart disease, diabetes, or thyroid problems.
Certain medical conditions can increase sensitivity to cold, such as:
❄️ Anemia – Low iron levels affect blood circulation.
❄️ Thyroid Disorders – An underactive thyroid slows metabolism, making you feel colder.
❄️ Diabetes & Poor Circulation – Nerve damage can reduce warmth in hands and feet.
Some health issues can make it hard for your body to warm up. For example, diabetes can affect how your blood vessels work. This makes it tough for your body to move warm blood around.
Thyroid problems can also mess with your body’s thermostat. If your thyroid isn’t working right, you might feel cold all the time. Getting these issues checked out can help you stay warmer and healthier in winter.
Don’t forget about vitamin D. Your body needs it to work right, but it’s harder to get in winter. Ask your doctor if you need a vitamin D supplement. It might help boost your immune system and keep you feeling warmer.
It’s a good idea to see your doctor for a check-up before winter starts. They can look for health conditions that might make you extra sensitive to cold. Your doctor can also make sure your meds aren’t making you feel chilly.
✅ What to Do Instead for Your Health :
- Schedule regular check-ups to rule out medical causes.
- Talk to your doctor about iron or Vitamin B12 supplements if needed.
- Keep extremities warm with compression socks or heated insoles if circulation is an issue.
Pro Tip:
Schedule a winter wellness check with your healthcare provider to discuss any medications or conditions that might be making you feel colder. They can help adjust treatments or suggest specific strategies for your situation.
5. Ignoring Hydration
Dehydration isn’t just a summer concern—it also makes you feel colder in winter. Water plays a key role in circulation, and when you’re not drinking enough, your body struggles to regulate temperature effectively.
Staying hydrated helps your body keep warm. Older adults often feel less thirsty in cold weather, which can lead to dehydration.
Drink plenty of fluids throughout the day. Warm beverages like herbal tea or soup are great choices. They warm you up and add to your fluid intake. Avoid alcohol and caffeine, as they can make you lose more body heat.
Water helps your blood flow better. This lets your body move heat around more easily. It also helps your immune system work well, which is key during cold and flu season.
Set reminders to drink if you tend to forget. Keep a water bottle nearby. Eat foods with high water content like fruits and vegetables. These steps can help you stay hydrated and warmer during the chilly winter months.
✅ What to Do Instead To Stay Hydrated:
- Aim for at least 6-8 glasses of fluids per day (herbal tea, warm lemon water, and broths count too!).
- Limit dehydrating drinks like coffee and alcohol, which can worsen the problem.
- Try a warm water bottle to keep hydrated and cozy at the same time!
Pro Tip:
Keep a thermos of warm water nearby to encourage regular sipping. Add slices of lemon or a hint of honey to make it more appealing.
6. Keeping the Thermostat Too Low
As you age, your body has a harder time keeping warm. Your blood vessels don’t work as well, and you may have less fat to insulate you. This means you need a warmer space to feel cozy.
Many seniors, concerned about high heating bills, set their thermostats too low. While being cost-conscious is important, maintaining a safe indoor temperature is crucial for health and comfort. The World Health Organization recommends keeping indoor temperatures at least at 68°F (20°C) for seniors. This helps your body keep a good temperature and lowers the risk of health problems.
Remember, being too cold can be dangerous for older people. It can lead to health issues like hypothermia. Stay safe by keeping your home warm enough during cold weather.
✅ What to Do Instead to Help With The Thermostat:
- Set the thermostat to at least 68°F (20°C) when you’re home.
- Use draft stoppers and thermal curtains to keep warmth in.
- Consider heated blankets, space heaters, or electric foot warmers for extra coziness, but always follow safety precautions:
- Use space heaters with automatic shut-off and keep them at least 3 feet away from flammable items.
- Turn off heated blankets and foot warmers before sleeping to prevent overheating.
- Regularly check cords for damage and never use devices with frayed wires.
Pro Tip:
Look into local energy assistance programs for seniors or consider using a programmable thermostat to manage heating costs more effectively.
7. Taking Long, Hot Showers
You might think a long, steamy shower is the perfect way to warm up in winter. But it can actually make you feel colder afterward. Hot showers strip away your skin’s natural oils, leaving it dry and more sensitive to cold. When you step out, the quick temperature change can make you shiver.
Try shorter, lukewarm showers instead. They’re gentler on your skin and won’t cause such a big temperature shock. After your shower, dry off quickly and put on warm clothes right away. This helps keep your body heat in.
If you really want a hot shower, keep it brief – no more than 5-10 minutes. Use warm water rather than hot. Pat your skin dry gently and apply moisturizer to lock in hydration. This can help protect your skin from the cold air.
For older adults, be extra careful with water temperature. As you age, your skin becomes more delicate. Very hot water can damage it or even cause burns. Aim for water that feels comfortable, not hot.
Remember, staying warm isn’t just about the moment. It’s about keeping your body temperature stable throughout the day. Short, warm showers can help you do that better than long, hot ones.
✅ What to Do Instead of Taking Hot Showers:
- Keep showers warm, not hot—aim for temperatures around 98-100°F (37-38°C) to prevent skin dehydration.
- Limit shower time to 10-15 minutes to avoid excessive heat loss.
- Moisturize immediately after with a thick, fragrance-free lotion to lock in warmth and hydration.
- If you love extra warmth, use a towel warmer or keep a cozy robe nearby to prevent a sudden chill.
Pro Tip:
Use warm (not hot) water for shorter periods, and moisturize immediately after drying off while your skin is still slightly damp.
Conclusion
Winter can be tough on older adults but winter doesn’t have to be a season of shivers! By avoiding these seven common habits and making small changes, you can stay warm, comfortable, and healthy all season long.
Breaking these habits might take time, but the improvement in comfort is worth the effort. Start by addressing one or two habits at a time rather than trying to change everything at once. Pay attention to how your body responds to these changes and adjust accordingly.
Remember, feeling excessively cold isn’t just about comfort – it can impact your health and quality of life. If you continue to feel unusually cold despite addressing these habits, consult with your healthcare provider to rule out any underlying health issues.
Stay warm, stay active, and stay healthy this winter season!
Have you noticed feeling colder in winter? What helps you stay warm? Share your tips in the comments!