Frostbite, Flu and Falls: How to Avoid Winter’s Biggest Health Risks

Cold Weather Illness and Injury Prevention Guide

Wintertime is one of the busiest, liveliest and most enjoyable times of the year. It’s also a common time for injury and infection.

Let’s take a look at the preventative measures we can take to keep ourselves and those around us safe.

Cold Weather Focus #1: Winter Illnesses

Prevention

Respiratory viral infections like the flu, COVID-19, RSV (respiratory syncytial virus) and the common cold are normally spread via infected particles in the air, on surfaces and during close person-to-person contact.

In addition to getting your annual flu and COVID-19 vaccines (also ask your doctor about RSV vaccine), protecting yourself from illness means limiting your exposure to those infectious particles as much as possible.

Steps to take include:

• Consider wearing a mask, particularly in crowded indoor spaces or those with poor ventilation
• Avoid sharing cups, food and personal care items
• Wash your hands frequently to avoid transmission
• Disinfect doorknobs, countertops and other surfaces

Treatment

If you have symptoms of a respiratory viral infection, consider the following to avoid getting those around you sick:

• Stay at home until your symptoms improve, including at least 24 hours after your fever resolves (if present) without fever-reducing medications
• Wear a mask around friends and family while you are sick, especially those who have a weakened immune system, and for 5 days after you return to normal activities
• Cough and/or sneeze into your elbow instead of your hands and wash your hands or use hand sanitizer after using a tissue

Most mild respiratory viral infections can be treated at home with lots of rest, plenty of fluids and over-the-counter medications. If your fever isn’t responding to these treatments or you have concerning symptoms (like chest pain, dizziness, vomiting or shortness of breath), give your primary care provider a call.

Cold Weather Focus #2: Winter Injuries

Muscle and Joint Injuries

Outdoor activities like shoveling can be strenuous and may lead to back, knee, hip or other injuries, so it’s important to practice good technique to avoid an injury:

• Bend at the knees
• Push snow as opposed to lifting to reduce strain on the back
• Warm up before engaging in any outdoor activity
• Check the forecast before going outside

Minor musculoskeletal injuries can be treated at home with rest, ice and over-the-counter pain relievers. Call your doctor if you’re not seeing any improvement in your symptoms.

Cold-Related Injuries

Frostbite and hypothermia are more serious conditions that require intentional planning to prevent. If you’re going to be spending significant time outside, make sure you:

• Wear layers: The layer closest to your skin should be moisture-wicking, followed by an insulating layer of wool or fleece. Your outermost layer should be water-proof.
• Protect your outer extremities: Hats, gloves, mittens and large shoes with thick socks can help keep your head, ears, hands and feet warm.
• Drink water: If you’re engaging in strenuous outdoor activity, make sure you’re staying hydrated and taking periodic breaks every 20 to 30 minutes.
• Check the weather: If the weather dips below 0 degrees Fahrenheit or there are extreme wind chills, it’s probably too cold to safely spend any time outside.

If you are experiencing the symptoms of hypothermia (shivering, confusion, pale skin, slowed breathing or heart rate, and a body temperature below 90 degrees) or frostbite (numbness, waxy-looking or discolored skin) get out of the cold immediately, warm the affected areas and seek medical attention.

By taking the appropriate precautions, you can enjoy all the winter has to offer while minimizing the risks of illness or injury.