While sniffles and sneezes are a main concern when the weather grows colder, the conditions that cause viruses can also make it challenging to maintain other tenets of strong physical and mental health. It can be easy to hunker down and cozy up, but it’s important to develop healthy habits to not just survive but thrive through the colder months. From shoveling deep snow and navigating travel difficulties to managing seasonal illnesses and frequent doctor visits, Erie County residents face challenges throughout the season. It’s important to understand how to navigate winter and take advantage of available resources.
For older adults, winter can be especially challenging. Mobility on ice-covered walkways and budget concerns while paying higher heating costs are just a couple of issues that can prevent Erie residents from staying healthy and active. There are organizations and professionals available whose goal is helping people stay active and healthy, especially during harsh winter months.
LECOM Institute for Successful Living is one resource that provides support for seniors trying to live healthy lives. Its core principles — mind, body, and spirit — aim to help older people achieve wellbeing.
“If your stress level in your daily life is high, if you are not grounded spiritually or otherwise, that can really have a significant impact on your health,” said Dr. James Lin, president of the institute.
Lin, an award-winning geriatrician with nearly 20 years of medical experience, has inspired the next generation to consider geriatrics.
The LECOM Institute for Successful Living is the only health system in the region with vertically integrated older adult services, according to Lin, meaning it’s a one-stop-shop for care rather than relying on referrals and the headache of coordinating with several providers. Its services include chronic disease management, memory and geriatric assessments, and home and hospice care. The institute also offers amyloid-targeting therapy to help slow the progression of Alzheimer’s disease.
During the winter, slips and falls are leading causes of injury among seniors, according to Lin. The risk increases during cold weather, so LECOM offers physical therapy to improve strength and balance and help prevent falls on ice.
Its senior living communities in Corry, Erie, North East, and Millcreek provide care for seniors, with outpatient services also available. These communities are described as “homelike and comfortable.” Home care services, including occupational and speech therapy, are also available for those unable to drive during winter.
“If you’re an independent individual living in our apartments, such as Westminster or Regency, we do offer transportation to doctors’ offices and then occasional shopping, etc., so that one does not need to drive in treacherous weather,” Lin said.
Additionally, dry air, lack of sunshine, and suppression of the immune system contribute to winter illness. Lin advises paying attention to air filters, especially as heaters turn on.
“(Watch out) as the heat kicks up indoors,” he said. “Oftentimes your skin gets really dry, so make sure to moisturize, and don’t get dehydrated.”
He also recommends that adults, especially those 65 and older, receive the influenza vaccine. LECOM offers walk-in vaccination services and is hosting 32 on-site clinics across Erie County this fall.
“Even though it’s not 100% effective, there is still upwards of 25-30% effectiveness that’s better than nothing,” Lin said.
Staying hydrated, sleeping eight or more hours, and washing hands frequently are important health habits, according to the National Institutes of Health’s MedlinePlus. Nutritious meals and a balanced diet also support the immune system. Lin emphasizes paying attention to how many grams of protein a person eats.
“Oftentimes the recommendation of between 1-1.5 grams per kilogram every 24 hours in my opinion is a bit low,” he said. “And most adults don’t even (reach that number), so it’s important to pay attention, because that helps build muscle.”
He also suggests walking for about 10 minutes after a meal to help stabilize blood sugar. However, that may be difficult during winter, so he recommends an indoor alternative.
“If you’re medically able to, doing three sets of 10 squats after dinner can activate your big muscles, your lower extremities, and can help stabilize blood sugar and improve your metabolism,” Lin said.
Exercise and other physical activity are important foundations that people of all ages need to maintain good health during cold weather. Nutrition is also a key component. Affordable and healthy food can be an obstacle for older people on fixed incomes or families who struggle economically.
The Northwest Pennsylvania Second Harvest Food Bank has served Erie County for nearly 45 years. The organization provides free meals to people facing food insecurity, including older adults, people experiencing homelessness, and families with low incomes. One program is the Healthy Pantry Initiative, which provides low-cost healthy meals and nutrition education to help prevent disease and prolong life.
David Godoy is a registered dietitian who has taught healthy eating habits for more than 15 years. He serves as the Healthy Pantry Initiative coordinator at Second Harvest.
According to Godoy, accessing healthier foods has become more difficult as costs rise, while highly processed foods are more affordable. He advises learning how to shop on a budget and stretch food dollars. He also recommends that eligible residents use a food pantry.
“When training food pantry staff about nutrition, we explore the use of easy-to-understand educational handouts, recipes, nutrition labels for shelves, and nutritional posters,” Godoy said.
He also offers a free six-week cooking class, providing hands-on experience while teaching participants how to maintain a balanced lifestyle.
“Educating the public on healthy eating allows me to encourage members in the community to select healthier foods and gain the knowledge on how to use these foods in recipes that are easy to make,” Godoy said.
He said he finds fulfillment in seeing students cook his recipes and improve their diets after attending his classes. When approaching a healthy diet, Godoy emphasizes that people should aim to eat less-processed foods.
“People should start by considering the nutrient density and wholesomeness of the food. Or how much vitamins, minerals, fiber, antioxidants, and phytonutrients the food has and how close the food is to its natural state,” Godoy said.
There are plenty of healthy food options this fall and winter. He suggests adding winter squash, such as butternut and Hubbard, along with winter greens, such as kale, mustard greens, and collards.
Second Harvest’s success is built on community involvement through volunteers, food drives, and donations. Events are held year-round.
“Volunteering at the food bank gives people a chance to give back to their community and help those that are food insecure,” he said. He believes volunteering is also an important way to connect with new people and build lifelong relationships. It is one way to stay engaged this season.
A study by the National Recreation and Parks Association shows that 58% of adults are less active during winter. Indoor activities offer opportunities to keep moving. Increased activity helps improve balance, strengthen muscles, and lower blood pressure.
There are resources throughout Erie County to help people stay active year-round. Suggested activities include attending fitness classes, working out at a gym and participating in recreational sports, including those offered by Erie’s Presque Isle Pickleball or walking indoors at the Millcreek Mall.
The YMCA of Greater Erie, which has served Erie County for more than 166 years, has several locations throughout the region. A visit to their website lists a variety of physical fitness classes, like yoga, aquatics, and exercise classes geared toward a range of ages and is an affordable alternative to private gym membership.
“Members can enjoy indoor walking tracks, swimming pools, whirlpools and saunas, fitness equipment, water exercise, yoga, strength training, and hundreds of group exercise classes each week, including options designed specifically for older adults,” said Deanna Renaud, vice president of financial development and marketing for YMCA of Greater Erie.
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The mind and body wellness classes offer weekly meditation in a peaceful atmosphere that’s beginner friendly. Renaud emphasizes a safe and welcoming environment where even those with little experience can participate.
“One of the greatest benefits happens beyond the exercise itself — friendships form, people encourage one another, and a class becomes a community they look forward to being part of,” she remarked.
For older adults, the Boomers and Beyond classes offer workouts, yoga, balance training, Zumba Gold, and more. Renaud said participation is often covered through programs such as Silver&Fit and SilverSneakers.
“(These classes are) all aimed at supporting mobility, confidence, and independence,” she said. “Our instructors create an encouraging environment where participants can move at their own pace while building strength and improving balance, which can help reduce the risk of falls.”
Staying active is not the only priority for YMCA members. Renaud said members can access recipes and educational resources for healthy eating through the Community Virtual Resource Hub. The Y’s Healthy Living Center provides low-cost educational programs to help combat chronic diseases.
“For example, our Happier Healthier Holidays series at the UPMC Neighborhood Center includes cooking demonstrations, food sampling, and tips for making favorite recipes healthier without sacrificing flavor — all while bringing people together to learn and connect,” she said.
Overall, eating the right foods, staying active, and socializing help people remain vital and healthy year-round. But it is especially important during cold weather months. Resources and professional help are available across Erie County to help people improve their health and wellbeing throughout winter and year-round.
Find more information about LECOM’s Institute for Successful Living by clicking here. To learn more about Second Harvest Food Bank, click here. To get started with the YMCA of Greater Erie, visit YMCAErie.org.
This article was written and published as part of a collaboration between the Jefferson Educational Society and Gannon University. Through Gannon’s Community News program, in partnership with the University of Vermont’s Center for Community News, student journalists are partnered with local publishers to provide impactful news coverage throughout Erie County, Pennsylvania, and increase civic and community engagement.