By Melanie Hval
Winter in Alberta asks a lot of us, usually all in the same week and sometimes in the same afternoon. Shorter days, icy sidewalks, and a busy cold and flu season all arrive at once.
As a Registered Nurse, I’ve noticed that the people who come through winter well rarely do anything dramatic. They do a few small things, early and consistently.
Get your fall vaccines
Vaccines are among the most reliable protection we have. In Alberta this season:
Flu vaccine is free for everyone.
COVID-19 vaccine is free for adults 65 and older.
RSV vaccine is free for adults 70 and older living at home, and for adults 60 and older in continuing care or supportive living. Only one dose is needed.
Pneumococcal (pneumonia) vaccine is free once for adults 65 and older who haven’t had it.
Book at a community pharmacy or call Health Link at 811. Ask your pharmacist which vaccines you’re due for and which can be given together.
Stay on your feet
A fall on ice can change a whole winter.
Wear boots with deep, rubbery tread.
Use ice grippers outdoors and take them off before you step inside. On a kitchen floor, they turn you into a figure skater you never trained to be.
If you use a cane, ask about an ice tip.
Take short, shuffle-like steps, keep your arms out at your sides for balance, and keep your hands out of your pockets.
Keep sand or ice melt by the door and leave the porch light on.
Shovelling heavy snow strains the heart. Arrange help before the first big storm.
Keep moving, keep connected
Cold weather tempts all of us to stay in the chair, and strength and balance fade quickly when we do. Many malls, recreation centres and seniors’ centres welcome indoor walkers. Simple chair exercises at home count too.
Sit near a bright window or get outside around midday.
Ask your pharmacist about vitamin D. Health Canada recommends adults over 50 take 400 IU daily. Your primary care team may recommend a higher dose based on your individual circumstances.
Keep a glass of water nearby. Heated indoor air is dry, and our sense of thirst weakens with age.
Set up a regular phone call or coffee with someone. Winter isolation affects physical health, not just mood.
Know what to watch for
In older adults, infection does not always show up as a fever. New confusion, unusual tiredness, a sudden fall, or a loss of appetite can be the first signs. If something feels off, call 811 any time to speak with a nurse. For chest pain, trouble breathing, or sudden confusion, call 911.
Keep at least a two-week supply of prescriptions on hand.
If you live in a rural community
Help may be farther away, and roads can close.
Be ready to manage for 72 hours without power or road access: water, easy food, medications, a flashlight, a battery radio, blankets, and a charged power bank.
Use only heaters made for indoor use. Never run a generator, barbecue or vehicle indoors or in an attached garage, and make sure your carbon monoxide alarm works.
Agree on a daily check-in with a neighbour or family member, and on what happens if they don’t hear from you.
Keep a winter kit in your vehicle and check 511 Alberta before you drive.
Ask your pharmacy about delivery, and your clinic about phone or video appointments.
Call 211 to find local supports such as snow removal, meal delivery, or transportation.
One last thought
A vaccine, a better pair of boots, and a neighbour who knows to check in can make the difference between a hard season and a safe one.
And if you’re usually the one checking on everyone else, let someone check on you this year.
*Health Link 811 in Rural Communities
Toll-Free Dialing: Dial 811 from anywhere in the province. If you are calling from a region where direct 811 dialing does not go through, use the toll-free alternative at 1-866-408-5465.
Melanie Hval
Melanie Hval is a Master’s-prepared Registered Nurse and Founder of Compass Rose Care, a nurse-led private home care company based in Calgary. For more information, visit compassrosecare.com.