Spring is a joyful time for many. Flowers bloom, the sun shines, and this time of the year is when a lot of people start looking forward to their plans for summer vacations.
However, for many older adults, spring can also bring in a wave of sickness. For some, this might be due to environmental allergies as pollen and dust swirls around the city. For others, coming out of winter hibernation can also mean exposure to illnesses that might have been avoided during the colder months when they were spending more of their time indoors or with smaller groups of people. While of course it’s important to get outside and to socialize, it’s also important to stay as healthy as possible, especially as you get older and your immune system becomes a bit more vulnerable. So, read on to find out the 7 spring wellness tips that can help keep older adults happy and healthy all season long.
1.Allergy Prevention and Preparation
To begin, let’s talk about one of the major downers of spring: allergies. Seasonal allergies are often at their worst during the spring, when pollen is most prevalent. At their worst, allergies can feel like a nasty cold, and you might experience itchy eyes, a sore throat, and constant sneezing. While everyone else might be eager to get outside, you might want to hide under the covers until June begins. However, while allergies are certainly frustrating, there are some steps you can take to make them a little bit more bearable. Let’s split them up into three categories.
Inside
One of the best things you can do for allergies is to keep your house clean. Many seasonal allergy sufferers might also deal with dust allergies, and, even if you don’t, minimizing dust will also likely be taking care of allergens you might have tracked into your own home. So, dust and vacuum regularly, and be sure to frequently wash your bedding. This includes your pillow cases and your pillows, which are a magnet for dust mites. When dusting you might want to consider wearing a mask to prevent yourself from inhaling dust that you brush up off of surfaces.
If you have spent a lot of time outside, especially in a park or garden, or if it’s been windy, be sure to change and wash your clothes once you get inside. This will minimize the chance of transferring allergens to your home surfaces. Also remember to remove your outdoor shoes when you come inside. You can always switch to slippers or a designated pair of indoor shoes if you don’t like wearing bare feet.
Something else to consider is purchasing a HEPA air purifier to keep inside your home. Buyer’s Guide offers a list of reputable air purifiers that can help clear the air of allergens and are suitable for a variety of room sizes. Air purifiers are particularly useful to keep in your bedroom to use while you’re sleeping.
Outside
If you deal with seasonal allergies then one of the worst times to go outside is when it’s windy, as pollen and dust will be swirling around the air and you will be exposed to a lot more than if it were a calm day. So, if possible, try to avoid going outside during windy days. If you can’t, wearing a mask can help prevent some of the allergens from irritating your nose.
If possible, try to leave any gardening and lawn mowing to someone else. Of course this might not always be possible, but if you can pay to have these tasks done, or you and your spouse can swap chores, then this can also help alleviate the stress of allergies.
While it’s always nice to have sheets and clothes that smell like fresh air, hanging clothes to dry outside might not be the wisest choices in the spring. Instead, try hanging them inside or drying them on an economical cycle to avoid having allergens come in on your clothes and sheets.
Other Options
To find other strategies to target allergies you should speak to your doctor. They might suggest taking over the counter allergy medication, doing a daily sinus rinse, or you might even be a good candidate for desensitization therapy. While many allergy treatments are available over the counter it’s always a good idea to consult with a medical professional to find out what the best fit is for you. Check out Mayo Clinic for more tips.
2.Don’t Overschedule
While you might be understandably excited about the nicer weather and be eager to get out there and socialize again, you don’t want to overextend yourself.
If you have been laying low inside for most of the winter, then your mind and body is going to take a little bit of time to adjust to a busier schedule. Even if everything you schedule is enjoyable, being busy can add stress to your body, and it could have an impact on your sleep and mental health.
So, instead of filling up your social calendar all at once, start small. Make a few commitments each week, and try to make sure you’re still allowing lots of time to rest and keep up with other healthy habits. And, most important, be sure to fill your schedule with activities you enjoy. Life is too short to spend time with people you don’t like or doing things you don’t enjoy. This is your retirement – it’s for you to enjoy!
3.Check Physical and Mental Health
Even if you don’t have allergies, the spring is a great time to pay a visit to your doctor for a check up. Even if you feel good it’s always good to go for a check up to make sure everything is operating as it should.
And don’t forget that your mental health is just as important as your physical health. There are countless options for support on your mental health, whether that’s dealing with anxiety, grief, or simply wanting to find better ways to investigate your feelings and express yourself. Sometimes just having someone to talk to each week can make a huge positive impact on your mood.
Total Life has a large collection of therapists and counselors who specifically work with older adults and the unique situations they face. Sessions are conducted over the phone or through video chat, so you can do them right from the comfort of your own home.
If you do notice something you want to address with a therapist or a doctor it’s always a good idea to jot it down. Sometimes we might experience something that bothers us, but we might forget about it on a different day when we actually have our appointment. It’s helpful to have a note to remind you in case it’s something you still want to bring up. And, if not? It’s all good – at least you won’t leave the appointment worrying that you forgot something.
4.Stay On Top of Hygiene
Sometimes health and happiness is as simple as a little sanitation! You might be surprised at how quickly health can change because of a dirty house, or lack of personal hygiene. At home, dust, mold and bacteria can build up, exposing you to allergens or illness. If you’re not keeping yourself clean then it might be your own hands, clothes or hair that is making you sick due to contact with allergens or contaminated surfaces. This might sound complicated or scary, but it’s not! Let’s break it down into a simple to follow list.
- Wash hands frequently, especially after using the bathroom, before or after eating or cooking, after shaking hands, blowing your nose, coughing, and whenever you get back home from somewhere.
- Clean and dust surfaces frequently.
- Frequently wash clothes and sheets and dry them inside
- Wash the bathroom regularly, and be sure to close your toilet lid when flushing.
Some older adults might struggle with maintaining some of the above habits. If so, a cleaner or part time personal support worker might be a good way to help you stay on track with your hygiene goals.
5.Get Outside, Stay Sun Safe
If allergies don’t bother you (or if it’s not too windy), then getting outside is a great way to boost your mood and improve your health. There’s a lot of science that backs up how important nature is for our physical and mental health. Walking outside can help with focus, mental clarity and helps us get in our exercise! UC Davis also tells us how getting outside can help lower anxiety and help us sleep better! Sun exposure provides us with vitamin D, which is important in helping us regulate our sleep schedules. Exposure to daylight early in the day can also help our bodies get onto a healthy sleep/wake cycle, so that you might be more likely to fall asleep at night instead of tossing and turning.
However, while getting outside is certainly important, you do want to make sure you’re protecting yourself appropriately from the sun. Direct exposure to the sun can cause damage to your skin, eyes and immune system, and in some cases even lead to serious conditions like skin cancer.
To give yourself the best chance of protecting against damage make sure to apply an SPF of at least 30 to all exposed skin, as suggested by Johns Hopkins, and to reapply every 2 hours or after swimming or extreme sweating. It’s also a good idea to wear hats, sunglasses and sun protective clothing. The sun is at its most powerful between 10-4, so be sure to seek out a lot of shade during this time and stay hydrated! That way you can get the benefits of the outdoors without putting yourself at too much risk.
6.Diet, Exercise, Sleep
While all of the above tips are important, don’t forget that the basis of your health is dependent on you maintaining overall healthy habits. That means eating a nutritious diet, getting enough sleep and getting regular exercise. Let’s review what that looks like.
Diet
You should aim to eat a diet that includes lots of vegetables, limited red meat and lots of whole grains, healthy fats like avocado and olive oil, and legumes. Try adding a vegetable to every meal, and opt for fruit and greek yogurt for dessert. Cut down on sugary drinks and instead focus on drinking lots of water and herbal tea. Try not to eat too close to bedtime, and save fried or super fatty foods to an occasional splurge.
Exercise
The American Medical Association tells us that we should get a minimum of 150 minutes of moderate activity each week, although ideally individuals would do a mix of moderate and vigorous activity. However, adding in any activity, especially if you’re not already particularly active, is beneficial to one’s health. Consider adding in a daily walk around the neighborhood, going for a swim at your local recreation center, or checking out a spin class. And don’t feel like you need to complete all your activity at once. You can take a 30 minute walk, or 3 10 minute walks – it’ll all shake out the same.
Sleep
You should aim for 7-9 hours of sleep each night. Try to keep your room cool, dark and quiet, and avoid screens for an hour before bed. Wash your sheets frequently and try using an eye mask, ear plugs or a sound machine to see if any of them can help give you more shut eye.
Eating too close to bed isn’t a good idea, but if you’re hungry try just having a light snack like toast or a glass of warm milk with honey.
7.Spring Clean
A great final tip to help you feel your best this spring season, is to participate in some spring cleaning! Cleaning out your house and tackling those annoying tasks like washing rugs or bed covers can help you feel relaxed and refreshed. Plus, there’s actually research behind how a clutter free space can help lower stress and make you feel more relaxed.
Make a list of what you’d like to get done at your house to help you feel your best, but don’t go overboard. You want this to be an activity that makes you feel good, not exhausts you! Stay small and specific, and don’t be afraid to rope in help if you need it! Ask friends and family members, or maybe even bring in a professional cleaner. It’s easy to feel happy when your house is clean!
Of course, there’s no magic cure all to make sure someone stays healthy, but it’s always good to take whatever steps you can to keep your health and happiness in check. If you do happen to fall ill during the spring, focus on rest, hydration and be sure to check in with your medical provider. With any luck you will be back to your regular self in no time and can use the above tips to enjoy this wonderful and exciting season.
