As the temperature drops below 45 degrees Fahrenheit, the risk of hypothermia and other cold-related health issues goes up. Experts recommend staying hydrated and well nourished during winter months, which means drinking plenty of fluids and eating balanced meals to maintain energy levels and body heat.
Choose foods rich in vitamin D: eggs, salmon, milk and red meat are good sources. Heart-healthy oatmeal is especially comforting. Soup is ideal, as is a cup of hot tea with a touch of honey or a cup of hot cocoa. Remember that Harpswell Aging at Home’s Meals in a Pinch program offers help if needed. Avoid alcohol, as it can cause you to lose body heat.
If you must go outside, always wear hats, mittens and scarves to protect your extremities. Despite the old “saw” that we lose the most body heat through our head, we actually lose it through our chest, torso and exposed skin, so wear a down vest or wool sweater under your coat. Wool is wonderful for fighting cold; it keeps you warm and dry. The spaces between fibers trap heat, providing pockets of air between your body and the frigid outdoors.
Choose shoes or boots that have nonslip soles with good traction. Insulated boots will keep your feet warm, but make sure they’re not too bulky, as overly bulky boots can affect balance. Add a pair of ice cleats, which easily slip on over shoes or boots and make you less likely to slip. Consider walking aids, such as a cane with a pointed tip for navigating snowy, uneven terrain. Don’t walk alone; grab the arm of a friend and go in pairs.
About 20% of injuries related to exposure to cold occur in the home. If possible, set your heat to a minimum of 65-68 degrees. Place a towel in front of doors to keep out drafts, and keep your blinds and curtains closed. Winterize doors and windows. Insulate exposed water pipes to prevent bursting. Remember that Harpswell Aging at Home has a Home Repairs Team to help! To avoid slipping on wet floors, place a rubber-backed mat near each entrance.
Dress warmly, even when staying inside. Wear socks and slippers and make use of throw blankets. When you go to sleep, use extra covers. Try wearing long underwear under your pajamas. Consider a head covering.
If you must warm your room with a portable space heater, please follow safety tips, as these heaters can be fire hazards and may increase the risk of carbon monoxide poisoning.
Prepare for power outages by keeping blankets, flashlights and shelf-stable food on hand. Make sure you have backup batteries and a portable radio. Form a phone chain to check in with others to be sure everyone stays safe during the outage. Identify an alternative place to stay if necessary.
Now that you’re prepared, help your neighbors get ready, too. Even small acts of support can make a huge difference. Remember, Harpswell Aging at Home offers many services that can help you have a safe, warm and healthy 2026!
