Winter Warning: Tips for Preventing Frostbite and Hypothermia
Outdoor sports don't have to stop just because it's cold. In fact, many hikers,
bikers, runners, and obviously skiers and snowshoers relish the invigorating
cold of the winter months.
Before you head out for a day-long excursion in seriously cold weather, take
the following steps to avoid frostbite and hypothermia.
Stay Warm and Dry With Three Layers of Clothing- An outer layer made of water-repellent and wind-proof material
- A middle layer of wool or synthetic fabric to absorb
sweat and retain insulation
- A synthetic layer closest to your skin to
wick away moisture from perspiration
It's just as important to stay dry as it is to stay warm, including keeping
sweat away from your skin.
Cover UpCover your head, face, and neck with a hat (or hood) and scarf. Since mittens are warmer, but gloves allow more use of your fingers,
try wearing lightweight gloves under your mittens in case you need to use your
hands. And keep your feet warm and dry with two pairs of socks (wool or
synthetic).
Stay Hydrated
Dehydration
can contribute to hypothermia. Drink plenty of water and avoid drinks with
alcohol and caffeine because they can dehydrate you.
Eat for Heat
Your body needs food to fuel your exercise and to generate body heat, so
don't head out on an empty stomach. And bring along plenty of snacks, like trail
mix, energy bars, fruit, and bread.
Monitor Your Energy
Fatigue can contribute to hypothermia, so be aware of your energy level and
plan the length of your excursion accordingly. Rest when necessary and cut the
outing short if you are uncertain about your stamina.
Bring a Buddy
A friend can help you if you get tired and keep an eye on your face, cheeks,
and ears for signs of frostbite. Do periodic "self checks" for cold, wet, and
numb areas, especially your face, feet, and hands.
Choose Your Days Wisely
Temperatures below freezing (32°F) and slightly higher temperatures
accompanied by wind chill effects are risk factors for hypothermia and frostbite.
Keep an eye on weather forecasts and plan your outdoor activities for the
relatively warmer days without snow or rain. Return to top |
Breakfast Is Good For Your Heart
Cardiovascular diseases - which include heart
disease and stroke
- are the number one killers of both men and women in the US. There are many risk
factors for heart disease. Two major factors that are affected by our lifestyles
are excess weight and diabetes.
In a recent study, researchers found that among 2,831 study volunteers, those who
ate breakfast were significantly less likely to be obese and develop type 2 diabetes compared to those who did not eat breakfast.
Here's how the factors relate: having diabetes increases the risk of heart
disease. Being overweight increases the risk of both type 2 diabetes and heart
disease. Certain lifestyle habits, such as regular exercise and healthful
eating, can reduce the risk of all three-overweight, type 2 diabetes, and heart
disease. When these findings are put together, they point to breakfast as an
essential component to a heart-healthy lifestyle.
Healthful Breakfast Options  What should you
eat? Try to include some of each nutrient (carbohydrate, protein, and fat), and
at least one serving of fruit or vegetables. Some options:
- One regular-sized bagel topped
with peanut butter and banana slices or dried fruit
- One cup low-fat yogurt with fruit and ½ cup granola
- Two slices whole-grain bread with cottage cheese and a glass of orange juice
- One cup cold cereal topped with fruit and soymilk or milk (1% or skim)
- Choose cereals that are high in fiber (5 grams or more per serving), or
"good" sources (2.5-4.9 grams of fiber per serving)
- Two scrambled eggs with mushrooms (or other veggies) and 1 tablespoon of
lite cheese wrapped in a warm tortilla
- Three whole-grain pancakes or waffles topped with lite syrup and fruit (go
easy on the butter or margarine)
- Homemade breakfast shake-one cup milk or soymilk (skim or 1%), one scoop
frozen yogurt, ½ cup pineapple juice, banana, and strawberry chunks (any combo
of fruit will do)
- One regular-sized bagel with lite cream cheese and smoked salmon
- Breakfast bar with juice or milk (skim or 1%); choose a breakfast bar with 4
grams of fat or less, 3 grams of protein or more, and several vitamins and
minerals
- Oatmeal with raisins or dried cranberries; or with applesauce and cinnamon
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