Winter Tips

by Cecil Hodges, NP

1. Avoid colds

• Get your flu vaccine. If you're over 65, get a pneumococcal vaccine.
• Do not share cups, glasses, utensils and use hot water or the dishwasher.
• Keep up your immune system by eating a healthy diet, rest and regular exercise.
• Avoid ill people, and wash your hands.

2. Have dry skin and itching?

• Use a humidifier in your home, especially in the bedroom.
  Make sure you clean it properly to prevent mold and bacteria build up.
• Use a mild lotion.
  Apply it while still wet after a shower when your skin will absorb it better and also at bedtime.
• Don't forget the lips.
  Keep them protected with a lip balm as often as you remember and at bedtime.

3. Worried about falling?

• Have your stairs painted with mixture of sand and paint.
• Have hand rails in strategic spots.
• Break up any ice on stairs and apply cat sand or similar mixture for traction.
• Wear sensible shoes that have textured soles and bring your dress shoes with you to put on once safely inside.
• They now have studded tire for the feet, look for them at most sporting goods stores.
• Take your time - rushing is riskier!

4. Protection Against Cold

• Set indoor thermostat 65° or higher.
  You can save money by closing off some rooms.
• Wind and wet clothes do not mix - you lose lots of heat.
  Change to dry ones.
• Wear lots of layers and hats, mittens, thick socks.
  (You lose heat out of your head and your hands and feet will feel it first due to less circulation. Your body steals it for your vital organs.)
• Alcohol, certain medications, hypothyroidism, infection, diabetes and dehydration make you more susceptible to winter cold.
• Elderly and infants are very vulnerable - ensure they wear proper clothing with enough layers.
• Persistent/violent shivering is a sign you are in trouble - seek help.

5. Sledding Safety

• Set clear rules for safety ahead of time.
• Choose age-appropriate slopes.
  The younger the child, the gentler the slope.
• Watch crowded settings with lots of older kids.
• Don't sled near streets or ponds, or places with other obstacles (such as fences, trees, buildings.)
• Golf courses are often good choices.
• Watch for rocks, ice or uneven patches.
• Teach your child to jump off if heading for another sled or obstacle.
• Teach your child to walk up side of slope to avoid getting hit by those coming down.
• If your child is 4 yrs old or younger have them sled with an adult.
• Always have a sledding buddy - no one should go sledding alone.

6. Shoveling Safety

• DO NOT SHOVEL IF YOU HAVE HEART DISEASE OR BACK PROBLEMS!!!
• Shoveling is strenuous exercise.
  Short bursts of strain on muscles pose risks to your heart and back.
  The cold temperature increases this risk.
• You can shovel more safely if you get regular exercise throughout the year.

Tips

• Use a light plastic or aluminum shovel with a small blade.
• Many small loads are easier than fewer big ones.
• Test the load before lifting.
• Keep your feet apart for good balance.
• Avoid stooping over the shovel.
  Arch your back and keep head and shoulders up.
• Keep the weight close to your body.
  Keep one foot forward and bend your knees as you lift. DO NOT JERK!
• If you are unable to talk with someone, the exercise is too strenuous and you need to stop and rest.
• Take many small breaks.
• Drink plenty of water before and after.
• The colder it is the more careful you need to be.
  Take more breaks and shovel lighter loads.
• Use caution with snow blowers.
  You must still exercise. Never stick hands or objects in blades if clogged!