Month: February 2025

It girls don’t get cold.

Cold weather can have many adverse effects on health. For example, your metabolism has to work harder to keep warm, which may seem a good thing if you’re trying to lose weight.

The down side, however, is that your immunity can suffer, partly because of decreased blood flow and immune responses in the nose – your first line of defense against respiratory viruses.

In addition, bacteria and viruses can survive for longer outside the body when temperatures are reduced. Huddling indoors breathing dry, centrally-heated air also dries out the nose and reduces your defenses, while lack of sunshine means you may have depleted levels of immune boosting vitamin D.

As a result, colds and other respiratory infections are four times more common during winter than during warmer months of the year.

Vitamin D Protects Against Respiratory Infections

During Victorian times, respiratory infections such as tuberculosis were treated with cod liver oil and exposure to UV rich sunlight, both of which are now known to help boost circulating levels of vitamin D. Its protective effects are greater than you might think.

Analysis of 16 clinical trials, involving over 7,400 people, has shown that taking vitamin D supplements can reduce your risk of experiencing at least one respiratory infection – including the common cold, influenza or pneumonia – by a third with positive benefits seen within as little as three weeks.

In those whose vitamin D levels were initially classed as low, the protection was even greater, with vitamin D supplements reducing the risk of developing a respiratory infection by almost half compared with inactive placebo.

Vitamin D Protects Against Asthma

By protecting against the viruses that cause colds and bronchitis, vitamin D can reduce the risk of a winter flare-up in people with asthma. A recent review of nine trials involving almost 1,100 adults and children, found that taking vitamin D reduced the rate of an asthma exacerbation and the need for oral corticosteroids by 37%. As a result, the risk of having to go to hospital was reduced by a massive 61%.

Influenza Loves Winter

New influenza viruses mutate every year and are most prolific during winter months when they can survive outside the body on door handles and discarded tissues for 24 hours or more.

To help protect yourself, consider having an annual influenza vaccination. Your doctor can advise on whether or not this is suitable. Boost your natural immunity by eating a healthy diet and exercising regularly for good cardiovascular fitness. Avoid those who cough and sneeze to spread disease. Use antiviral tissues, wash your hands regularly and try to avoid touching your face, mouth, nose and eyes with your hands.

Some scientists believe that lack of selenium is a “driving force” for influenza virus mutations, as when these viruses infect someone who is selenium deficient, the virus is more likely to mutate, become more virulent and cause more severe symptoms for longer periods.

This may explain why so many new, heavy-duty influenza viruses emerge from Asia, where selenium intakes are among the lowest in the world. It may help to obtain selenium by eating two to four Brazil nuts per day as these are the richest dietary source of selenium. As a bonus, Brazil nuts also lower your cholesterol.

Joint Pain Worsens in Winter

Cold weather appears to make aches and pains worse, especially in those with arthritis, although the reasons why are poorly understood. In a study involving 25 people with osteoarthritis and/or rheumatoid arthritis, 92% said their symptoms were influenced by the weather, and when their pain and stiffness scores were checked against meteorological data, there was a strong correlation.

One possibility is that changes in musculoskeletal symptoms are related to falling vitamin D levels, although this is controversial. Another factor could be that pain receptors become more sensitive when surrounding temperature receptors that detect cold become more active. A number of supplements and herbs reduce joint pain, with glucosamine and chondroitin, hydrolysed collagen, ginger, turmeric and krill oil among the nine best supplements for knee pain.

Wrap up Warm

Normally your body temperature is tightly regulated within the range of 36.5 to 37.5 degrees Centigrade, or 97.7 to 99.5 Fahrenheit. Hypothermia occurs when body temperature drops below 35 degrees Centigrade/95 degrees Fahrenheit. Hypothermia is sometimes called a “silent killer” as many victims are unaware they are at risk. Older people, in particular, are more sensitive to the effects of falling temperature and are less likely to register when they are cold.

Temperatures do not even have to be below freezing to cause hypothermia. One in 10 people over the age of 65 are unable to regulate their body temperature efficiently. Typical signs such as the shivering response may also be absent in the elderly.

People in countries with mild climates, such as the US and UK, are less prepared for cold weather than those living farther north. In Ireland, for example, there is 30% increase in deaths during a cold winter, compared with just two percent in Scandinavia although cold weather is not often included on the death certificate.

Hypothermia is recognised as contributing to 30,000 deaths per year in the UK, although in the USA only 700 deaths are attributed to this cause every year – possibly because many deaths are attributed to a heart attack instead.

Interestingly, one study found that men were 30% more likely to die from hypothermia than women, and that single men and single women were 6.5 and 4 times more likely to die from hypothermia, respectively, than married men or women. Snuggling up and sharing body heat is of paramount importance.

Insulate your home, wear layers of warm clothing during both day and night and use extra blankets on your bed. Arrange for those who are vulnerable – frail or elderly living alone – to be checked on regularly.

Beware Carbon Monoxide Poisoning

Carbon monoxide is a colourless, odourless, tasteless, non-irritating and therefore undetectable gas. It leaks from old motors and poorly maintained heaters and cooking equipment and can kill. Carbon monoxide binds 200 times more tightly than oxygen to the red blood pigment, haemoglobin. It therefore displaces oxygen from circulating red blood cells to form carboxyhaemoglobin which imparts a health, cherry-red glow to the cheeks.

As a result, the tell-tale blue (cyanosis) that usually signals lack of oxygen fails to cause alarm in those finding you, apparently sleeping peacefully, in your bed.

Exposure to carbon monoxide is the most common cause of lethal poisoning worldwide and can affect anyone in a confined space contaminated with fumes. Epidemics of carbon monoxide poisoning occur in winter months, and often occur at night, during sleep, when fumes leak from a poorly maintained heater or boiler.

Mild poisoning causes headache, dizziness, irritability and confusion. Suspect this diagnosis if symptoms rapidly clear on breathing fresh air, especially if two or more people are affected at the same time.

Recommendations include having chimneys and flues cleaned and checked regularly and having gas appliances and heating systems professionally inspected every year. Also, never run cars, motorbikes or lawnmowers in a closed garage. Finally, be sure to fit a carbon monoxide alarm.

Heart Attacks Peak in Winter

Heart attack is the Number One killer in the Western world and the incidence spikes during cold winter months, when the risk of arterial spasm increases. Unusual physical exertion such as shovelling snow, is also a factor. This is yet another reason to stay warm, maintain regular gentle physical exercise and follow a heart-friendly, healthy diet and lifestyle.

Let’s Have a Conversation:

How does your health fare in winter? Do you find you’re more susceptible to infections, feeling the cold, or joint aches and pains? Have you experienced hypothermia? How do you keep well during the winter months? Please join the conversation.

When was the last time you picked up a paintbrush, not to create a masterpiece, but simply to enjoy the flow of colors on paper? Or felt the urge to doodle on the back of a receipt while waiting for your coffee?

That might be your inner artist calling – and she’s here to remind you of the joy and peace that creativity can bring! And the best part? You don’t need to be “artistic” to reap these benefits.

Why Art Matters After 60

Life can be noisy, and finding peace isn’t always easy. That’s where art comes in. Whether it’s painting, drawing, or doodling, creating is like meditation with colors. The moment you start, your mind quiets, and stress fades away.

Engaging in artistic activities offers several physical health benefits:

Stress Reduction and Blood Pressure

Creating art has been clinically proven to reduce stress levels and lower blood pressure, contributing to overall cardiovascular health.

Immune System Enhancement

Studies indicate that creative expression helps maintain and even boost the immune system, making the body more resilient against illnesses.

Neuroplasticity and Cognitive Function

Engaging in artistic activities stimulates neuroplasticity – the brain’s ability to reorganize itself – which can enhance cognitive flexibility and may delay age-related cognitive decline.

Best of all, art empowers you to reconnect with yourself. Remember the pure joy of finger-painting as a kid? That carefree creativity is still within you, waiting to be rediscovered.

Beyond self-expression, art builds connections. Join a class, share your work, or find an online community – it’s about more than creating; it’s about connecting.

The Surprising Benefits of Doodling

Even something as simple as doodling can profoundly benefit mental health. Studies show doodling can improve memory and focus by keeping your mind engaged while preventing it from wandering. A report on the learning styles of medical students, who often have to absorb substantial amounts of information, revealed that even they may find doodling beneficial, provided they set a time limit. A brief 30-minute doodle aids in memory retention, fills gaps in their thought processes, and offers a much-needed respite from the overwhelming amount of information they must navigate.

Doodling also fills psychological gaps when life feels incomplete. It activates the brain’s “time travel machine,” recovering lost pieces of memories and helping you create a more cohesive sense of self. This can leave you feeling relaxed and focused.

Although they may look random, doodles reflect unconscious thoughts. Dr. Robert Burns, former director of the Institute for Human Development at the University of Seattle, used doodles to diagnose emotional issues, likening them to how EEGs (electroencephalograms) transmit brain activity. So, next time you’re overwhelmed, grab a pen and let your hand wander – you might unlock hidden insights and find a sense of calm.

Also read, Doodling Is a Productive and Meditative Practice.

Overcoming Common Fears

Does this sound great, but a little intimidating? Let’s tackle doubts:

• “I’m not artistic!” Art isn’t about impressing anyone; it’s about expressing yourself. Whether your flower looks like a flower or a smudge, it’s perfect because it’s yours.
• “What if I make a mess?” Making a mess is part of the fun. Lay down newspaper, wear an apron, and embrace splatters – they’re proof of your creativity in action.

How to Embrace Your Inner Artist

You might be thinking, “Where do I even begin?”

The beauty of art is that starting is simple, and there’s no right or wrong way to do it.

Here are a few steps to get you started:

1. Find Your Medium

What excites you? Are you drawn to watercolors, bold acrylics, or the simplicity of pencil and paper? Visit a local art supply store and let your curiosity guide you. Or try coloring books and digital art apps for accessibility.

2. Create a No-Judgment Zone

Set up a small corner in your home with supplies. This is your creative sanctuary – a space free of expectations or criticism. Lay down newspaper, play music, and experiment without worrying about the outcome.

3. Try Simple Exercises

Start with bite-sized activities to ease in:

• Spend five minutes doodling each morning.
• Paint a simple landscape while listening to calming music.
• Sketch everyday objects to sharpen observation skills.

Make It Social (If You Want To!)

Art can be a solo journey, but it doesn’t have to be. Join a local art class or workshop – many cater to women over 60 and offer welcoming spaces to connect.

Prefer to stay home?

Online platforms like YouTube host tutorials to join creative communities from anywhere, while communities such as Pinterest, Art Amino, Sketch Club, Reddit (r/SketchDaily or r/doodles) are excellent for sharing casual creations in a nonjudgmental space. They’re perfect for beginners or hobbyists.

Turn art into a social event by inviting friends over for a painting party. Swap wine glasses for watercolor palettes and spend an afternoon laughing, creating, and discovering new talents together.

Over to You: Grab that Brush!

Ready to make some magic?

Next time you catch yourself doodling on the back of a receipt, don’t ignore it. Embrace it. Take 30 minutes this week to let your creativity flow, no rules, no expectations – just pure expression.

You might be surprised at what you discover. Peace, inspiration, or maybe even a new love for what your hands can create.

Your inner artist is waiting. It’s time to see where the journey takes you.

Let’s Have a Conversation:

What’s your art medium? Why did you choose it? How does your art form make you feel?

This past fall, I had the pleasure of reading a book entitled: Do the Next New Thing: Embrace Uncertainty and Discover Purpose, Happiness, and Friendship written by Pamela Lamp. The book made an impression on me and prompted me to challenge interested women in my Life Balance After 50 community to do something new each day in the month of January.

The new thing did not need to be huge. It just needed to be new.

As I spoke with participants throughout the month and reflected on my own experiences with the challenge, I had a few takeaways that I wanted to share.

Doing New Things Is a Keystone Habit

A keystone habit is one which has a domino effect on other aspects of our day and our lives. An exercise routine is an example of a keystone habit. When we have a consistent exercise routine, we tend to feel better throughout the day, eat better, and get more done overall.

The habit of doing new things also has a domino effect. We feel good about ourselves. We are creating the habit of pushing through our anxiety and our negative core beliefs and trying something new or doing something differently. By doing this regularly, it becomes easier and less intimidating.

And by doing this regularly, everything becomes easier and less intimidating. Spread across all areas of our lives.

We Are Often Very Hard on Ourselves to Our Detriment

I heard from several participants along the way who became frustrated with themselves to the point of throwing in the towel when they missed a day or two or three along the way. This “all or nothing” thinking can be a mindset block for many of us. If we don’t do something one day, we just give it up entirely. This practice can affect our self-esteem and continue to increase our feelings of being a “failure.”

This is especially true for those of us who are perfectionists – a very common theme among women in our age bracket.

As is the case with many of our core beliefs, we’ve carried them around for so long that we can’t just wish them away. However, being aware of them and recognizing what is happening can help each of us to pick ourselves up and continue on with what we are trying to achieve because we know that it’s our thoughts that are holding us back and nothing more.

We can also learn to give ourselves grace and encouragement along the way – just as we would to our best friends.

Being Present in the New Thing Is a VERY Important Component

This is so important not just with the “new thing” challenge but with everything that we do in our lives and throughout our day. There were days during the challenge where I was trying to think of something new to do that day just to be able to write it in my tracker and check it off for the day. It was not necessarily something enjoyable nor was I present. I just wanted to get it done and cross it off my list.

We are at a point in our lives where doing something without being fully present for it is simply a waste of our precious time.

On one of the days, I decided I was going to bake cookies. This was not a brand new thing for me, but I have not spent a Sunday baking cookies in years, so it counted, as far as I was concerned.

I was FULLY present for this new thing. It was a cold wintry Sunday, and I had a fire going. I mixed up the batter and got the first batch into the oven. My husband came in and unwrapped the chocolate kisses that went onto the cookies and we had a fun moment. I loved the way the kitchen smelled, and I had a moment of gratitude when they came out of the oven and I realized I hadn’t lost my touch.

That Sunday, I felt accomplished. I had done my new thing and was fully engaged and present for it.

That’s what it’s all about. We need to challenge ourselves to continuously be trying new things – even if we’re scared to. It doesn’t need to be every day. Nor do the new things need to be huge. We just need to keep doing them.

And, we need to be present for them.

Let’s Have a Conversation:

Are you open to trying new things? When was the last time you tried something new? What was it? What was the experience like? Have you done a month-long challenge of doing new things?

It girls don’t get cold.