Be Prepared to Stay Safe and Healthy in Winter

My husband and I enjoy a sunny winter day in the Rocky Mountains.

The Centers for Disease Control website is a bountiful resource of information to improve and protect our health beyond disease management. Check out their CDC Features: a library of reliable articles on health and disease, emergency preparedness including disasters and weather emergencies, healthy lifestyles to reduce the incidence of disease, workplace safety, and life stages. There are also many fine printable check lists and files that make organizing your health and home a breeze.

Earlier this week on the LivingAfterWLS Blog we talked about winter outdoor activity to increase our exposure to sunlight and enhance our health. See this article:  No energy? Walk Toward the Light. When considering outdoor activity these tips from the CDC can be used to ensure fun and safety:

The Take These Precautions Outdoors

Shared from the CDC Emergency Preparedness & Response 
Winter storms and cold temperatures can be hazardous. Stay safe and healthy by planning ahead. Prepare your home and cars. Prepare for power outages and outdoor activity. Check on older adults.

Although winter comes as no surprise, many of us are not ready for its arrival. If you are prepared for the hazards of winter, you will be more likely to stay safe and healthy when temperatures start to fall.

Many people spend time outdoors in the winter working, traveling, or enjoying winter sports. Outdoor activities can expose you to several safety hazards, but you can take these steps to prepare for them:

Wear appropriate outdoor clothing: wear a tightly woven, preferably wind-resistant coat or jacket; inner layers of light, warm clothing; mittens; hats; scarves; and waterproof boots.

Sprinkle cat litter or sand on icy patches.

Learn safety precautions to follow when outdoors.

Work slowly when doing outside chores.

Take a buddy and an emergency kit when you are participating in outdoor recreation.

Carry a cell phone.

Bonus Tips: Dress for the Weather

Here are winter weather clothing tips provided by:
Ready. The Official website of the Department of Homeland Security

Dress for the Weather
If you must go outside, wear several layers of loose-fitting, lightweight, warm clothing rather than one layer of heavy clothing. The outer garments should be tightly woven and water repellent.

• Wear mittens, which are warmer than gloves.
• Wear a hat. A hat will prevent loss of body heat.
• Cover your mouth with a scarf to protect your lungs.

No energy? Walk Toward the Light

Frosted Winter by Kaye Bailey

Oh What a Winter! How's the weather where you are? My home is in the high desert of Wyoming at 7,000 feet above sea level. We expect harsh winters and prepare for them. But this winter, which began December 21, 2016 is already testing my sensibilities. The temperature has stayed at or below zero, wind chill factors are life threatening, and snowfall is currently being measured in feet now, not inches. Yesterday's storm took us over 5-feet snow accumulation so far this season! FIVE FEET!

Like anyone in a far northern climate this is the time of year I crave sunlight and sun warmth. An increasing number of studies suggest this isn't just the winter blues or cabin fever. Research concludes that for overall health a daily dose of sunlight is essential.  Starting the day with exposure to natural sunshine can go a long way to improving health and protecting against disease and illness.

Open the curtains first thing in the morning to bright the morning sunshine inside. Bright morning light is a powerful regulator of the biological clock cycle, according to the National Sleep Foundation. More importantly exposure to sunshine helps your body control the production of the sleep-inducing hormone melanin which can lead to groggy mornings. "When natural sunlight hits the skin it triggers the body's production of vitamin D. Vitamin D is also known as “the sunshine vitamin.” It is a crucial ingredient for overall health; protects against inflammation, lowers high blood pressure, helps muscles, improves brain function and may even protect against cancer."

Your body is meant to be in the sun, and exposure to sunlight during the day is crucial to your well-being. It is advised to get at least 10-15 minutes of sunlight daily.

Exposure to sunlight has a huge impact on depression, seasonal affective disorder and sleep quality. According to Forbes, “in 2012, 60 million Americans filled prescriptions for sleeping pills, up from 46 million in 2006 (as reported in The New York Times). 

When sufficient natural sunlight is not available due to weather and climate conditions or when working night shifts it may be necessary to incorporate daily sunlight sessions with artificial light as a means to improve health. This alternative medicine is called Light Therapy.

“More than 80 percent of people with low energy, fatigue or the Winter Blues may expect to benefit from light therapy. Although it varies from person to person, most feel the effects of light therapy within two to four days.”

– Norman Rosenthal, M.D.Light Therapy Pioneer

Winter Blues: Everything You Need to Know to Beat Seasonal Affective Disorder

Our bodies take cues from the environment – especially from light. When our schedules are driven by man-made light, it may negatively affect our circadian system. Underexposure to natural light can result in winter blues, fatigue, sleeplessness, impaired concentration and mental focus. According to Rosenthal, energy lamps help the body re-calibrate and stabilize by cuing its natural energy enhancers and providing light to replace what’s missing during the winter months.

Check out this affordable Portable Light Therapy Energy Lamp: Just $39.95 on Amazon

Sunshine for Weight Loss
Adding a little sunshine to your life can even promote weight loss. Reasonable winter outdoor activities such as hiking, sledding, walking, snow shoveling/removal, skiing, snow shoeing and the like provide an opportunity to burn calories and achieve sensible amounts of sunlight exposure.  You will be surprised to see what spending a little time outdoors can do for your health. Be sure to dress properly for weather conditions and cultivate awareness of rapidly changing weather to avoid being caught in blizzards and storms. Have fun and be safe!