Keeping Older Adults Healthy This Winter
Winter in the New Forest brings beautiful scenery, but it also brings colder temperatures that can make life challenging for older adults. Chilly days and longer nights can affect appetite, mood, and energy levels and that can increase the risk of illness. At Home Instead New Forest, we know that a little preparation can go a long way in keeping older people safe, nourished, and comfortable throughout the season.
This article looks at how the colder months affect diet and wellbeing, shares practical ways to support good nutrition, and offers ideas for wholesome, easy-to-make meals that keep the body fuelled and warm.
Why Cold Weather Can Be Harder for Older Adults
As we age, our ability to regulate body temperature changes. The gradual loss of muscle mass (known as sarcopenia) means the body produces less heat, and circulation becomes less efficient. This is why many older adults feel cold even in mild weather. Appetite may decrease, and with it energy intake, leaving less “fuel” to keep warm.
For those living alone, winter can also be a lonely time. Social isolation can lead to missed meals or a lack of motivation to prepare proper food. Financial worries may mean people heat their homes less often, increasing the risk of hypothermia and cold-related illness.
The combination of these factors can make good nutrition, and a warm, welcoming home, more important than ever.
Building a Balanced Winter Diet
Food is a key part of staying healthy in the colder months. A balanced diet helps maintain energy levels, keeps the immune system strong, and supports circulation. Here are some practical ways to make meals hearty, appealing, and nutritious:
- Eat little and often – If appetite is low, smaller meals and snacks throughout the day can help ensure enough calories are consumed.
- Choose warming foods – Soups, stews, and casseroles are not only comforting but also excellent for hydration and nutrition.
- Use flavour to encourage eating – Fresh herbs, spices, and mild seasonings can make meals more enjoyable without adding too much salt.
- Include protein – Eggs, beans, poultry, fish, and dairy are good sources to help maintain muscle strength.
- Add healthy fats – Foods such as olive oil, nuts, and full-fat yoghurt provide extra energy for warmth.
Easy-to-Make Wholesome Meal Ideas
Cooking does not need to be complicated to be nourishing. Here are some simple meal suggestions ideal for cold weather:
- Vegetable and lentil soup – Packed with fibre and protein, easy to prepare in bulk and freeze for later.
- Shepherd’s pie – Made with lean mince and plenty of vegetables, this classic dish is filling and satisfying.
- Omelette with cheese and spinach – Quick to make and an excellent source of protein, calcium, and iron.
- Salmon with roasted root vegetables – Provides omega-3 fatty acids for heart health and warmth from slow-roasted vegetables.
- Rice pudding with warm stewed fruit – A comforting dessert that also helps top up calories.
These meals can be adapted for dietary needs and cooked in advance, which is particularly helpful for those who find daily cooking tiring.
Meals on Wheels and Local Services
For those who struggle with shopping or cooking, local meal delivery services can be a lifeline. The New Forest has several options for freshly prepared hot meals delivered to the door. This ensures older adults receive a balanced diet even when they cannot cook for themselves. Our Home Instead New Forest team can help arrange meal delivery services, check dietary preferences, and make sure mealtimes are enjoyable.
Staying Hydrated in the Cold
It can be easy to forget to drink water in winter, but staying hydrated is just as important as in summer. Cold air leads to increased fluid loss through breathing, and many older adults simply do not feel thirsty. Warm drinks such as tea, herbal infusions, or hot chocolate are a comforting way to keep fluid levels up. Soups and broths also contribute to hydration while providing extra nourishment.
Supporting Mental and Social Wellbeing
Nutrition and social connection often go hand in hand. Eating alone can reduce appetite, so sharing meals with others can encourage better eating habits. Winter can feel isolating when it is too cold or wet to go outside, so regular visits from family, carers, or friends make a real difference.
Technology can also help, video calls and group chats keep people connected with loved ones, even on stormy days. Social contact helps keep routines in place, supports mental health, and can motivate older adults to keep eating well.
A Warm and Safe Home Environment
Even the best diet cannot compensate for living in a cold home. Keeping living spaces warm is essential to health and wellbeing. Simple measures such as draught-proofing doors and windows, using thermal curtains, and keeping the thermostat at a healthy level can prevent dangerous drops in indoor temperature. Carers can check that heating systems are working properly and that rooms are kept safely warm.
The Role of Carers and Families
Carers and family members play an important part in supporting older adults during winter. They can prepare or reheat meals, keep an eye on portion sizes and appetite changes, and encourage gentle movement to maintain circulation. They are also in a good position to notice early signs of illness or fatigue that might otherwise go unnoticed.
Planning Ahead for Peace of Mind
It helps to plan for severe weather by keeping cupboards stocked with non-perishable foods, tinned soups, bottled water, and extra blankets. Arranging regular welfare checks, especially during cold snaps, can reassure families that their loved ones are safe, warm, and well-fed.
Helping Older Adults Thrive This Winter
Cold weather need not mean poor health or isolation. With a combination of nutritious meals, a warm home, regular hydration, and social support, older adults can enjoy a safe and comfortable winter in the New Forest. At Home Instead New Forest, we are committed to helping clients stay independent and well by providing practical help, companionship, and tailored support throughout the colder months.
For more information on our care services, visitHome Instead New Forest
Areas We Serve
Lymington, Brockenhurst, New Milton, Totton, Lyndhurst & the surrounding areas.
BH23 8, BH24 4, BH25 5, BH25 6, BH25 7, SO40 2, SO40 3, SO40 4, SO40 7, SO40 8, SO40 9, SO41 0, SO41 3, SO41 5, SO41 6, SO41 8, SO41 9, SO42 7, SO43 7, SO45 1, SO45 2, SO45 3, SO45 4, SO45 5, SO45 6
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