Medically reviewed by Mary Thompson, RN 

As we get older, we become more sensitive to changes in the weather. Those sudden dips in temperature, the muggy summer days, and even just the shift from one season to the next can sometimes throw our bodies for a loop. Cold weather can make those aches and pains feel worse, and hot weather can really drain our energy. Despite the weather, making a few smart adjustments can help you navigate seasonal changes with ease.

Why does the weather bother us more as we age?

You might be wondering can a change in weather make you sick? As we get older, our bodies don't always adjust to temperature changes as quickly as they once did.

How weather changes can affect our health

While the weather itself doesn't directly cause a cold or the flu, it can create conditions that make us more vulnerable. When our bodies are working hard to stay warm or cool, our immune system might not be quite as strong as usual. This can make it easier for those pesky germs to sneak in.

For those with existing health conditions, like arthritis or breathing problems, weather changes can sometimes make those issues a bit worse.1 Other effects from the weather may include:

• Weakened defenses: Our immune system can be a little less effective when the weather is constantly changing.2
• Joint discomfort: Cold, damp weather can make joints feel stiff and achy.
• Circulation issues: Cold temperatures can cause blood vessels to narrow, which can raise blood pressure.
• Trouble regulating temperature: As we age, it's harder for our bodies to stay at the right temperature, making us more prone to getting too cold or too hot.
• Breathing problems: Seasonal allergens and sudden temperature changes can irritate our lungs.

Healthy living weather tips

If you find yourself feeling under the weather when the weather itself shifts, consider these tips to lessen the effects.

Tip 1: Dress smart

Most likely, you recall a parent or loved one reminding you to dress for the weather. Despite any youthful protests, that advice is still reasonable today. Being prepared for changing temperatures is key to staying comfortable and safe.

Layer up: The best way to handle unpredictable weather is to dress in layers. Start with a light, breathable layer next to your skin. Add a warmer layer, like a sweater or fleece, for insulation. Top it off with a waterproof jacket if rain or wind is in the forecast.

Check the weather: Before you head out, take a peek at the forecast. Knowing what to expect will help you dress accordingly. There are many easy-to-use weather apps available on your smartphone or tablet.

Keep these accessories handy:

• Cold weather: Hats, gloves, scarves, and warm socks are essential.
• Warm weather: Sunglasses, lightweight clothing, and a wide-brimmed hat will protect you from the sun.
• All weather: Sunscreen is a must, even on cloudy days!

Tip 2: Keep your immune system strong

A strong immune system is our best defense against illness, especially when the weather is changing. Here are some tips to keep yours strong:

• Eat a healthy diet: Focus on foods that boost your immune system, like fruits and vegetables rich in Vitamin C, foods with Vitamin D, and foods with zinc.6
• Stay active: Even gentle exercise, like walking indoors or doing some light stretching, can help boost your circulation and immune system.
• Get enough sleep: Aim for 7-9 hours of quality sleep each night. Rest is crucial for a healthy immune system.
• Get vaccinated: Talk to your doctor about flu shots, pneumonia vaccines, and COVID-19 boosters. These vaccines can help protect you from common seasonal illnesses.

Tip 3: Protect your lungs from allergies and irritants

Seasonal changes can affect our breathing, especially if we have allergies or other respiratory issues. Keep these suggestions in mind to protect your lungs all year long:

• Monitor air quality: Check the pollen count and air quality reports in your area. On days with high pollen or pollution, try to stay indoors.
• Keep indoor air clean: Use a humidifier to add moisture to the air, especially during dry months. Change your air filters regularly to remove dust and allergens.
• Protect your lungs outdoors: Wear a scarf or mask in cold weather to warm the air before you breathe it in. Avoid exercising outdoors during peak allergy hours.

By making a few simple adjustments to your routines, you can stay healthy and comfortable no matter what the weather throws your way. Dress smart, keep your immune system strong, and protect your lungs. With a little planning, you can enjoy every season to the fullest no matter which way the wind blows.

If you find yourself under the weather and don’t currently have a primary care doctor, contact your nearest CenterWell Senior Primary Care center. Our care team can schedule an appointment with a senior primary care doctor.

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider before starting any new fitness or dietary plans. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

Sources:

• Heidi Godman, “How winter affects chronic conditions,” Harvard Health Publishing, last accessed March 11, 2025, https://health.harvard.edu/diseases-and-conditions/how-winter-affects-chronic-conditions .
• “Can Weather Changes Make You Sick?” Cleveland Clinic, last accessed March 11, 2025, https://health.clevelandclinic.org/can-weather-change-make-you-sick .
• “Hot Weather Safety for Older Adults,” National Institute on Aging, last accessed March 11, 2025, https://nia.nih.gov/health/safety/hot-weather-safety-older-adults .
• “How the Cold Weather Affects Circulation and Veins,” Midwest Institute for Non-surgical Therapy, last accessed March 11, 2025, https://mintstl.com/blog/how-the-cold-weather-affects-circulation-and-veins .
• “Why Does Your Body Temperature Change as You Age?” Cleveland Clinic, last accessed March 11, 2025, https://health.clevelandclinic.org/why-does-your-body-temperature-change-as-you-age .
• Kristi Wempen, “Fight off the flu with immune-boosting nutrients,” Mayo Clinic Health System, last accessed March 11, 2025, https://mayoclinichealthsystem.org/hometown-health/speaking-of-health/fight-off-the-flu-with-nutrients .
• “Preventing Respiratory Illness: Keeping Seniors Safe in Cold Weather,” VNA Health Group, last accessed March 11, 2025, https://vnahg.org/preventing-respiratory-illness-keeping-seniors-safe-in-cold-weather .