Expert Insights on Staying Safe and Healthy in Harsh Winter Conditions

Mahaska Health Emergency Services Medical Director Matthew Gritters, MD (white shirt) with emergency room staff. (Mahaska Health Photo)

Oskaloosa, Iowa – We recently had an opportunity to ask Mahaska Health Emergency Services Medical Director Matthew Gritters, MD, about the best practices for protecting yourself from extreme cold and preventing conditions like frostbite and hypothermia.

Dr. Gritters explains, “Hypothermia involves your body temperature dropping below 95 degrees Fahrenheit. The colder your core temperature gets, the worse your injury. Frostbite involves cold injury to extremities like arms and legs and fingers and toes. Essentially, these areas are so cold that ice crystals form in the cells. If bad enough, these areas will die and need to be amputated”.

Gritters said, “Prevention of cold injuries is the best option as most cold injuries can be avoided. The best practices for protecting yourself from extreme cold injuries like frostbite and hypothermia are:

1) Wearing adequate layers to be added or removed to keep you from getting cold or becoming hot and sweating.

2) Staying dry. When you sweat, your body is trying to cool down, but in extreme cold, this sweating can cool you excessively. Avoid water and snow that can melt on you and cause you to lose heat.

3) Minimizing alcohol use as alcohol makes people feel warm as it opens the blood vessels to the hands and feet. Their body is cold, but they feel warm and don’t bundle up as they should.

4) Avoid drugs as some drugs make people feel numb and sluggish, so they don’t recognize that their body is literally freezing.

5) Be very careful going outside without proper clothing and protection when the temperature is below 5 degrees Fahrenheit. Your risks are higher for injury, especially when it is snowing and/or windy.

Even when it’s extremely cold, it doesn’t mean you have to quit exercising or enjoying the outdoors. Dr. Gritters talks about what precautions that should be taken to enjoy the outdoors.

“Cold weather activities are great and are encouraged for your health, but some adaptations need to be made,” explained Gritters. “Again, wear layers as you will sweat when exercising and need to adjust your layers accordingly. Wear a hat and if in very cold windy and snowy conditions wear sunglasses or snow goggles and a ski mask or balaclava. In extreme cold any exposed skin can sustain cold injury so keep covered. Wear mittens or gloves to keep your hands warm. Wear waterproof boots when the ground is wet as the water on your skin makes you cool down quickly. Leave a plan of where you are going in extreme cold weather so you can be found more quickly if you don’t return. The longer you are in the cold unprotected, the more severe the cold injury can become. If for some reason you are going long distance or remote, bring emergency survival supplies.”

With the ice and snow comes slippery surfaces, and Dr. Gritters discusses steps to help prevent falls.

“Great ways to prevent falls and injuries on ice or snow involve footwear. Wear snow boots with great traction when there is snow or slush on the ground. This helps you keep from slipping and falling. If it is icy, wear ice traction footwear. Options that attach over your footwear with metal spikes or metal springs that dig into ice work great but the metal can damage wood floors. If you don’t have great balance, it is best to prevent falls by not going outside when it is slick. Wait until it thaws.”

Another concern during the cold weather is how that cold weather may affect existing medical conditions like arthritis and heart disease and how to manage medical conditions effectively during the winter.

In cold weather, people with osteoarthritis can feel more pain and aches. Staying active helps relieve this pain as our bodies release endorphins that fight pain. Keep in mind that cold weather exercise, especially in snow, is more “work” for the body. This can stress heart conditions, especially with activities like scooping snow. Take frequent breaks if you have a heart condition or don’t feel well doing these activities. The cold can also trigger some lung conditions like Asthma and COPD. Take your regular medicines and inhalers and see your doctor if you have worsening symptoms.”

Illness such as colds and the flu make their appearance during the winter months, and Dr. Gritters shared some steps to maintain your health during this time of year.

“During winter, the days are shorter and the weather colder, making it challenging to stay active and eat healthy. It’s always best to drink about 8 glasses of water daily, eat 3-5 servings of fruits and vegetables daily and exercise like walking, stationary biking or swimming 20-30 minutes per day 5 days or more per week. This promotes a healthy lifestyle, which is the best medicine. There is much debate in medical literature about the risk or benefit of Vitamin D and multivitamins and other supplements. You should talk with your doctor about those options catered to your specific needs and conditions.”