With winter just around the corner, it is best to plan ahead and stay prepared for the many health hazards that arise this time of year. While you may already practice some of these tips during the chilly season, there might be a few new suggestions to add to your winter regime. So, let’s review some of the most common winter health hazards for seniors and how you can cope with during the frosty months ahead.
1. Frostbite and Hypothermia
When the body has a temperature below 35 °C and cannot produce enough energy needed to stay warm, this is hypothermia. In this state, you might experience chills and shivering, as well as confusion, clumsiness, and sudden fatigue. Frostbite occurs when skin freezes due to exposure to extreme cold, causing the skin to turn blackish blue in colour, blistering, and even losing sensation.
Although we all understand the importance of bundling up for the colder temps, it is also important to stay indoors during extreme weather conditions. If you or someone you know experiences these signs after being exposed to the cold, don’t hesitate to call 911 before the symptoms worsen.
2. Slips and Falls
Another common health hazard during the winter is slipping on icy surfaces. To avoid a harmful fall, be sure to keep your walkways clear of ice with ice melt or sand. If you find shoveling snow difficult, recruit a friendly neighbour or family member to lend a helping hand.
When you are out and about, take advantage of railings to avoid slipping on walkways and stairs. If you use a walker or cane to assist you, make sure to use rubber soles to keep you sturdy. Wearing proper footwear with non-skid, rubber soles, and low heels is also a good idea to prevent falls.
3. Dehydration
Staying hydrated is important year-round, not just in the hot summer months when we are more prone to sweating. Being less physically active in the winter may lead to feeling less thirsty, but it is still important to drink plenty of water. Alberta Health Services recommends that older adults drink 6-8 cups (1500 mL-2000 mL) of water daily, at minimum.
Are you prone to forgetting to drink enough water throughout the day? Bring a reusable water bottle with you at all times, perhaps one that has measurement lines down the side so you can track your intake. If you would like to jazz up the flavour every now and then, try adding some cucumber, lemon, mint, or berries to your water.
4. Joint and Muscle Pain
If you deal with chronic joint or muscle pain or have arthritis, you might notice more pain and stiffness during this season. The cold temperatures can lead to heightened pain sensitivity, poor blood circulation, and muscle spasms.
Aside from dressing warm, moving your body with regular exercise can help alleviate some of these uncomfortable symptoms. Find a routine that works for you and start to incorporate some low-impact physical activities (walking, swimming, riding a stationary bike, etc.) to keep your body a well-oiled machine this winter. Over the counter medications such as nonsteroidal anti-inflammatory drugs (NSAIDs) or acetaminophen can also help reduce joint and muscle pain.
5. Dry and Itchy Skin
This time of year, our skin is more prone to dryness and cracking thanks to the dry winter air. As nice as they may feel, avoid taking long, scalding hot showers or baths as this also dries out the skin. Be sure to moisturize your skin with body lotion daily, especial right after you shower, and use a hydrating cream for your face as well as lip balm.
6. Fireplaces and Space Heaters
The weather outside is frightful, but the fire is so delightful! When the snow is falling, it is the perfect time to get cozy by the fireplace. However, whether you have a real or electric fireplace in your home, or use a space heater to keep warm, never leave them unattended. Regularly test your fire alarms to ensure they are still effective.
7. Carbon Monoxide Poisoning
Another hazard you may not have considered before is carbon monoxide poisoning, which becomes a higher risk as we turn up the heat in our homes for the winter. When CO is inhaled, it reduces the red blood cells’ ability to carry oxygen throughout the body and can cause permanent damage to the brain and heart, even at low levels.
Sometimes it can be hard to identify signs of carbon monoxide poisoning in the winter because it resembles symptoms of cold and flu. Some signs of low-level exposure to carbon monoxide include headaches, fatigue, confusion, and irritability. Higher levels can cause nausea, vomiting, irregular heartbeat, impaired vision, and disorientation.
By installing carbon monoxide detectors on every level of your home, you can ensure you and your loved ones are protected and enjoy the warmth, worry-free.
8. Cardiovascular Disease
The drop in temperature can be an added risk for anyone with cardiovascular disease. Since the body must work harder to maintain heat, the cold temps can cause strain on the heart and an increase in blood pressure, which heightens the risk of stroke and heart attack. Although we tend to be less active and consume more foods high in salt and sugar during the holiday season, a balanced diet and keeping active is still important this time of year.
9. Mental Health
Many of us experience a loss of energy, change in appetite, and increased feelings of tiredness or lethargy during the winter. This is known as Seasonal Affective Disorder (SAD) and is usually due to less outdoor activity and exposure to natural vitamin D, which impacts our mood.
To help combat the winter blues, maintain a healthy lifestyle and get proper nutrients, drink enough water, move your body, and spend at least a few minutes outside each day. It is also important to stay socially connected with your community and loved ones, since we tend to isolate during the winter.
10. Flu
‘Tis the season for the flu and other illness that tend to circulate this time of year. Aside from washing and sanitizing your hands regularly, one of the best defenses against the nasty flu bug is to get vaccinated. Set up an appointment with your pharmacy today to get your annual flu shot, or connect with ARTARx if you are based in Edmonton.