Winter Health, Nutrition and Safety Tips

Winter health can be a challenge.  Cold temperatures and blowing wind can encourage people to hibernate inside.  Empty calories consumed during the holidays along with increased stress as well as the start of cold and flu season, puts our health in jeopardy.  30% of people surveyed admit to getting no exercise during the winter months.

Here are some suggestions to help you and your family stay active and immune systems intact, even when it’s frigid outside.  Regular exercise can help you control your weight, reduce your risk of heart disease and strengthen your bones and muscles.

Almost everyone can exercise safely during cold weather.  But if you have certain conditions, such as asthma, heart problems or Raynaud’s disease, check with your doctor before you work out in cold weather.  Your doctor can review any special precautions you need based on your conditions or medications you might take.

• If exercising outside, get warm first.  A proper warm-up is critical.  Cold temperatures can make your muscles tight and therefore, more prone to injury.
• Insulate your body.  The best approach to dressing for outdoor exercise is with layers.  Layering provides the most effective heating method, plus it allows you to remove the top layer if you get too hot.  The layer closest to your skin should allow moisture to be wicked away.  The top layer should be both wind and water resistant.
• Remember sunscreen.  It’s as easy to get sunburned in winter as in summer, especially in Summit County (high altitude).  Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 30.  Use a lip balm that contains sunscreen.  And, protect your eyes from snow and ice glare with dark glasses or goggles.
• No sweat.  Don’t assume that you have to sweat in order to get a good workout.  Instead, monitor your intensity through a heart rate monitor.  Give your body time to adjust after exercising, since post-exercise hypothermia is possible.  This happens when your body rapidly loses its heating stores.
• Drink up.  It’s just as important to stay hydrated when exercising in winter as it is in summer, even though you might not feel as thirsty.
• Eat a healthy high fiber diet.  Healthy carbohydrates are high fiber foods that provide you with both high-energy and the feel-good brain chemical, serotonin.  But, for great winter health, make sure you always choose your carbs from healthy vegetables, whole grains, beans, fruits and nuts.
• Know the signs of frostbite and hypothermia.  Frostbite is most common on exposed skin, such as your cheeks, nose and ears, but it also can occur on hands and feet.  Early warning signs include numbness, loss of feeling or a stinging sensation.  If you suspect frostbite, get out of the cold immediately and slowly warm the affected area-but don’t rub it since that can damage your skin.  If numbness continues, seek emergency care.
• Putting it all together for cold weather safety.  These tips can help you safely, and enjoyably, exercise when the weather turns chilly. But as you exercise during cold weather, continually monitor how your body feels to help prevent cold-weather injuries, such as frostbite.  Consider shortening your workout or skipping it altogether during weather extremes, and know when to head home and warm up.  Also, be sure to let someone know your exercise route and your expected return times, in case something does go wrong.