WELLINGTON COUNTY – While winter can be a magical time of year for most, many seasonal hazards such as ice and cold temperatures and social factors like loneliness can present obstacles.
It’s important to be informed and take precautions to stay warm, healthy, and safe.
1. Prevent unsafe exposure to cold outdoors
- Some chronic medical conditions such as diabetes, thyroid problems, Parkinson’s, arthritis, and even memory changes can make it harder to keep warm.
- Some medications that you may be taking can affect body heat too.
- Extended exposure to cold weather puts your body at risk of conditions like frostbite and hypothermia.
- Check the weather forecasts and avoid heavy wind days. If you must go out don’t stay outside long.
- Wear hats, gloves, scarf and mittens to prevent loss of body heat. Wear warm and loose layers of clothing.
2. Stay warm indoors
- Most think cold injuries happen outside but about 20 per cent of cold exposure injuries occur in the home.
- Set your heat to at least 20C (68F).
- Place a rolled towel in front of doors to block drafts.
- Keep blinds and curtains closed when you can.
- Use socks, slippers, and blankets to keep warm.
- If you use gas or fireplace heaters to warm your home, or even some space heaters, make sure you have carbon monoxide detectors in your home.
3. Avoiding falls
- Wear boots or shoes that have a wide tread, low heel, and/or non-skid soles.
- Keep outside walkways clear of snow and ice with an ice melt product. Even consider carrying small packets of ice melter or cat litter in your purse/bag to spread on icy patches when walking.
- Avoid shoveling snow by yourself when possible. In addition to risk of falling, there is a risk of heart attacks while shoveling snow.
- Use hand rails to avoid slips on stairs.
- When outside use a cane or walking poles. Consider attaching a retractable ice pick tip to your cane.
4. Take extra driving precautions
- The safest option to avoid the risks of driving during bad weather is by staying off the road when it’s icy and snowy.
- If you drive during the winter months make sure to check and service your tires, wipers and batteries.
- Make sure your gas tank is full and carry a charged phone with you in case of an emergency.
- Stock your car with emergency supplies such as cat litter, blankets, flashlight, windshield scraper, road flares or cones.
5. Ergonomic decorating
- Remember when lifting those heavy holiday decorations boxes to keep a wide base of support, squat down, keep good posture, slowly lift by straightening hips and knees not your back. Don’t twist as you lift. Hold the load as close to your body as possible.
- Use a sturdy ladder or step stool with a handle to avoid overstretching while decorating.
- If you are using a ladder, make sure someone is there to hold the ladder.
- Conserve your energy, break it up into tasks or over a few days don’t try to do everything at once!
- Wrapping gifts – make sure you are seated at a chair or standing with a proper work set up avoid sitting on the floor!
6. Eat a nutritious diet
- While eating healthy is important year round, it’s especially important in the winter. Some vitamin deficiencies are common in the winter.
- Vitamin D supplementation can be helpful – consider taking a supplement or adding more vitamin D rich food (ie. eggs, milk, fish, or mushrooms)
- Consult with your doctor before adding new supplements or changing your diet.
7. Take steps to help your mental and physical health
- Colder weather, darker days, and reduced movement/mobility can cause feelings of loneliness and isolation in the winter months.
- Sitting near a window can increase daylight’s positive effects
- Stay social and make sure to check-in with friends and loved ones.
- Limit consumption of starchy and sweet foods. During the holiday season, don’t forget about monitoring your portions.
- Get physically active if you can. Physical activity and movement often reduces in the colder months but it is important to keep it up. Consider this as maintenance and try to approach it as ‘something is better than nothing’ rather than an ‘all or nothing approach’.
- Consider marching on the spot (standing or sitting), walking your halls during commercials, using soup cans as dumbbells or using a piece of equipment.
- Connect with your FHT team members or utilize the Falls Prevention Action Group’s ‘Exercises at the Kitchen Sink’ or ‘Rise up to Falls’ booklets too.
Jenna Auger is an occupational therapist with the Upper Grand Family Health Team.
For more information about the free services offered by the Minto-Mapleton Family Health Team, visit mmfht.ca or call our Drayton/Palmerston office at 519-638-2110, Harriston office at 866-260-9672 or our Clifford office at 519-327-4777.
