As the seasons change, so do the challenges for staying healthy—especially for seniors. Sudden temperature shifts, fluctuating humidity, and changing air quality can all take a toll on the body. Cold weather can worsen joint pain and increase the risk of illness,¹ while hot and humid conditions may lead to dehydration or heat exhaustion.² Even mild seasonal transitions can impact respiratory health and overall well-being.

The good news is that with a few simple adjustments, seniors can stay comfortable and healthy year-round. In this article, we’ll cover three key tips to help older adults navigate seasonal shifts. By staying proactive, seniors and their caregivers can enjoy every season to the fullest.

Why do weather changes affect seniors?

From chilly mornings to sudden heatwaves, shifts in weather can pose unexpected challenges for seniors. Understanding how weather affects the body can help older adults take the right steps to stay healthy and comfortable no matter the season.

Can weather change make you sick?

Many people wonder if shifts in weather can actually cause illness. While changing temperatures don’t directly make you sick, they can create conditions that weaken the immune system and increase vulnerability to colds, flu, and other illnesses.³ For seniors, these changes can also worsen chronic conditions, making it even more important to take precautions during seasonal transitions.

How weather change sickness impacts senior health

Sudden shifts in temperature can affect the body in several ways:

• Weakened immune response: The body has to work harder to adjust to extreme temperatures, which can momentarily lower immune defenses and make it easier to catch infections.
• Worsened joint pain: Cold and damp weather can stiffen joints and increase discomfort, particularly for those with arthritis.
• Circulation issues: Blood vessels constrict in cold temperatures,⁴ which can increase blood pressure and put extra strain on the heart.
• Temperature regulation difficulties: As people age, the body becomes less efficient at regulating temperature,⁵ increasing the risk of hypothermia in winter and heat exhaustion in summer.
• Respiratory concerns: Sudden temperature changes and seasonal allergens can irritate the lungs, especially for those with asthma, COPD, or other breathing issues.

Understanding these risks makes it easier to take preventative steps and stay comfortable in every season. Now we’ll cover three essential tips for managing these weather-related challenges.

Tip 1: Dress for the weather and layer up

Does the phrase “There’s no such thing as bad weather—only bad clothing choices” sound familiar to you? Staying comfortable in changing temperatures isn’t about avoiding the outdoors. It’s just about being prepared. Whether it’s a brisk winter morning or a sweltering summer afternoon, dressing appropriately can help seniors stay active, safe, and comfortable in any season.

Layering is key

The best way to stay comfortable in unpredictable weather is by dressing in layers:

• Start with a breathable, moisture-wicking base layer to keep sweat from making you cold or clammy.
• Add insulating layers, like fleece or wool, to conserve body heat in cooler temperatures.
• Use a windproof or waterproof outer layer when needed to block harsh winds, rain, or snow.

Check the forecast daily

Unexpected weather changes can make a simple outing uncomfortable, or even dangerous. Before heading outside:

• Check the forecast each morning to prepare for temperature shifts, rain, or high winds.
• Use convenient weather apps for real-time updates. There are several national weather service apps available, or your local news station may even offer one.
• Keep an eye on severe weather alerts, especially in areas prone to sudden storms or extreme heat.

Keep weather-related accessories handy

Having the right accessories can make a big difference, especially if you live in a region with extreme weather. Keep these items on hand for added protection when you need it:

• Cold weather: Hats, gloves, scarves, and warm socks help the body stay warm.
• Warm weather: Sunglasses, lightweight clothing, and sunhats provide sun protection and help you stay cool.
• All weather: Sunscreen is a must whenever you spend time outdoors, no matter the season.

Tip 2: Maintain a strong immune system

A strong immune system is the body’s best defense against not just seasonal illnesses, but also the stress of weather changes. Sudden temperature shifts, increased exposure to germs, and the physical toll of extreme weather can weaken the body’s natural defenses. By strengthening your immune system, you can better withstand these challenges and stay healthy throughout the year.

How to boost immunity for seniors

As we age, our immune system naturally weakens, making it more important than ever to boost immunity however we can. Her are some easy ways to do that:

• Eat a nutrient-rich diet: Focus on immune-boosting foods, such as vitamin C (found in citrus fruits and bell peppers), vitamin D (found in fortified dairy and eggs), and zinc (found in lean meats and nuts).⁶
• Stay active: Even in colder months, low-impact activities like walking, yoga, or stretching indoors help circulation and immunity.
• Prioritize sleep: A lack of rest weakens the body’s ability to fight illness. Aim for 7-9 hours of quality sleep each night to give your body the time it needs to repair and regenerate.
• Get vaccinated: Flu shots, pneumonia vaccines, and COVID boosters (as recommended by your physician) help prevent seasonal illnesses.

By focusing on these strategies, seniors can give their immune system the best chance of defending itself against both the changing weather and any illnesses that come their way.

Tip 3: Protect against seasonal allergies and respiratory issues

Seasonal changes don’t just affect your body’s temperature—they can also have a significant impact on your respiratory health. For seniors, protecting against allergies and other respiratory issues is crucial, especially during times of the year when airborne allergens and pollutants are more common. By taking steps to safeguard your lungs, you can reduce the risk of flare-ups and stay comfortable during seasonal shifts.

How changing weather affects the lungs and allergies

• Cold air: For individuals with asthma or COPD, cold or dry air can trigger symptoms like wheezing, shortness of breath, or coughing.⁷
• Pollen surges: Spring and fall are notorious for high pollen counts, which can worsen allergy symptoms such as sneezing, runny nose, or itchy eyes.⁸
• Indoor heating and cooling: As temperatures fluctuate, indoor heating or air conditioning can dry out airways, making respiratory infections and irritation more likely.

Steps to reduce allergy and respiratory risks in seniors

Taking preventative measures to protect your lungs and manage allergies can help reduce risks. Here are some tips to keep in mind:

• Monitor air quality. Use weather apps or local news stations to check daily pollen counts and air pollution levels. On days with high pollen or poor air quality, stay indoors to limit exposure.
• Keep your indoor air clean. In dry months, use a humidifier to keep moisture in the air and prevent throat and lung irritation. Change your HVAC filters regularly to reduce the buildup of allergens like dust and pollen.
• Protect your lungs outdoors. Wear a scarf or mask in cold weather to warm air before it enters your lungs. Avoid outdoor exercise during peak allergy hours (typically early mornings for pollen and evenings for air pollution).
• By staying informed about the weather and taking steps to protect your respiratory health, you can breathe easier and enjoy the outdoors, no matter what the season brings.

As the weather changes throughout the year, seniors and caregivers can be proactive in adjusting routines to stay healthy and comfortable. By staying informed and prepared, you can easily adapt to seasonal shifts without compromising your physical well-being.

By dressing appropriately, keeping your immune system strong, and protecting respiratory health, seniors can stay active and embrace whatever the forecast brings.

Current content on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. 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.

• 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.
• “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.
• “Can Weather Changes Make You Sick?” Cleveland Clinic, last accessed March 11, 2025, https://health.clevelandclinic.org/can-weather-change-make-you-sick.
• “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.
• “Rising pollen levels pose deadly risk for older adults,” University of Michigan School of Public Health, last accessed March 11, 2025, https://sph.umich.edu/news/2025posts/rising-pollen-levels-pose-deadly-risk-for-older-adults.html.