Staying Healthy in Cold Weather

Enjoying the chilly winter weather? This season isn’t without its charm — cozy sweaters, comforting fireplaces, and delicious soups — but freezing temperatures can pose numerous hazards this time of year. Illness and injury can certainly hamper your efforts to make the most of the season, but staying healthy throughout the winter months only takes a few simple steps. Check out some ways to keep yourself happy and healthy this season courtesy of the Centers for Disease Control.

Watch the Weather

Snow, ice, sleet… Winter weather can be dangerous, no doubt about it — for pedestrians and drivers alike. Before heading outside, check the daily forecast for your area and pay attention to temperature and wind chill. Dress in layers and reduce the amount of exposed skin, especially during dangerously cold temperatures. In case a winter storm knocks out your power, have an emergency preparedness kit stocked with a portable radio, flashlights, bottled water, spare clothes, emergency heating equipment and fuel, fire extinguishers, and prescription medicines. And if you’re driving in adverse conditions, leave early and give yourself extra time. Brake early when approaching intersections or slowing vehicles, and if your vehicle skids, do not stomp on the brakes — instead, steer the car in the direction you want the front end facing. Avoid using cruise control in wet or slick conditions, as this can cause hydroplaning.

Eat Healthy & Exercise

Incorporating more nutritious meals isn’t just for maintaining a healthy diet. Foods rich in vitamins A, C, and D and antioxidants can help bolster your immune system against sicknesses like the common cold and the flu. So, add more root vegetables (e.g., carrots, onions, and potatoes), citrus, nuts, and berries to your diet this winter. Staying active can be challenging as the temperature is more likely to drive people indoors than invite them out, but there are still many ways you can keep your body moving. Outdoor activities like walking, hiking, and jogging are great examples, as are recreational activities like ice skating, sledding, cross-country skiing, and snowshoeing. Even chores like shoveling snow are good for your physical health. Some ways to keep moving in the comfort of your home include a home workout circuit, practicing yoga, dancing, or walking around a mall or shopping center. Again, chores like vacuuming or sweeping are other great ways to stay in shape.

Take Care of Your Mental Health

Winter is well known for its effect on mental health. The National Institutes of Mental Health estimates millions of Americans suffer from seasonal affective disorder, a form of depression triggered by seasonal patterns. Don’t neglect your mental health. Treatments such as light therapy and professional methods like psychotherapy and medication can help reduce the effects of mental health disorders. Making time for yourself and pursuing your favorite hobbies is another excellent form of self-care. If you experience the symptoms of a mental health disorder, seek professional counseling from a healthcare provider. If you’re in an immediate mental health emergency, call the Suicide and Crisis Lifeline at 988.

Keep Your Home Safe

Your body and mind need a little TLC this season, but so does your home. As fireplaces, furnaces, and space heaters ignite during the chilly season, the risk for injury increases. Test your carbon monoxide and smoke detectors, and replace batteries as needed. Have your chimney cleaned and inspected annually to reduce the risk of remaining soot or debris igniting. Don’t leave open flames like candles and fireplaces unattended, nor should you leave heating appliances like space heaters.

Smart Shoveling

Snowfall can add sparkling beauty to the winter landscape, but it can also be a nuisance for those who must shovel it off walking and driving surfaces — in which case, it can even become a hazard. Treat shoveling like any other exercise: Stretch first, pace yourself, take breaks, and drink plenty of water. Shovel early before the snow becomes compacted and reduce your risk of shoulder and back injuries by pushing the snow like a snowplow rather than digging and lifting. If you must lift, do so with your knees, not your back.

Your hometown healthcare providers are here to provide expert, compassionate support all year long. Find a Rural Health Clinic near you and schedule your visit today.