Strong Like Bison!

It is said that bison are the only animals that walk into a storm, facing it head on. Somehow they instinctively know that facing it head on will get them through to the other side of the storm more quickly. Maybe as humans, we can learn a little something from their fortitude.

There’s no doubt about it – winter can take a toll on your health. Even people who love the winter season can find it challenging to manage health conditions during the coldest months. To better understand the potential risks of winter, it helps to consider the general impact of cold on our bodies; specifically, on our bodies’ systems. Those that are most impacted by cold weather include the cardiovascular and circulatory systems (heart and blood vessels); the respiratory system (upper respiratory tract, airways, and lungs); and the musculoskeletal system (muscles, bones, joints, ligaments, and tendons).

Health risks of cold weather: a systemic perspective

In general, the impact of cold temperatures is to constrict (tighten), contract (shrink), go into spasm, and if prolonged, to break. So, think about how each of these applies to the different systems of your body.

The Respiratory System

The respiratory system includes the upper respiratory tract beginning at the nose and mouth, where air is warmed, filtered, and humidified, and joins at the pharynx (throat). It also includes the branching and dividing airways: the trachea or windpipe, the bronchial tubes (bronchi and bronchioles), and the alveoli, which are the air sacs where gas exchange occurs. It is this gas exchange that allows oxygen from the outside world to move into the blood, and where carbon dioxide diffuses from the blood, so it can be expelled from the body into the environment. 

The body’s airways are lined with smooth muscle. The impact of cold on the muscle is bronchoconstriction or bronchospasm, increased inflammation, wheezing, and cough, which increases the work of breathing and leads to shortness of breath. This is especially dangerous for anyone with a respiratory condition in which airway reactivity is increased, such as asthma, chronic obstructive pulmonary disease (COPD), cystic fibrosis (CF), or bronchiectasis, as well as conditions like pulmonary fibrosis (PF) and other interstitial lung diseases (ILD’s), or pulmonary hypertension (PH). As compared to systemic or essential hypertension (commonly referred to as high blood pressure), pulmonary hypertension specifically affects the circulation of the lungs and the respiratory system.

The Cardiovascular System

The cardiovascular system includes the heart and the blood vessels that deliver oxygenated blood to the body. These blood vessels also return deoxygenated blood and the waste products of metabolism to the lungs, where they can be expelled into the environment. 

When the weather is cold, it can cause the coronary arteries and peripheral blood vessels to constrict, which increases blood pressure and the overall workload on the heart. This is particularly dangerous for anyone who has a cardiovascular condition, such as coronary artery disease (CAD), heart failure, and some cardiac arrhythmias, or peripheral arterial disease (PAD). Also, at risk are those who’ve had (or may be at risk for) a myocardial infarction (MI or heart attack) or cerebrovascular accident (CVA or stroke).

The Musculoskeletal System

The musculoskeletal system includes the muscles, bones, joints, tendons, and ligaments of the body. Similar to the cardiovascular and pulmonary systems, cold generally has the effect of causing these structures to contract and constrict. This causes them to become less flexible and increases the chance of injuries such as muscle strains or spasms, sprains (either overstretching or tearing of the ligaments that connect one bone to another), or injuries to the tendons that connect bones and joints to muscle. Any of these can cause mild to severe pain, swelling, and loss of function.

Staying healthy in the winter

It’s a proven fact that the best way to stay healthy (anytime, including in the winter) is to do everything possible to prevent illness before it happens. Following are some precautionary measures you can put into practice to lower your risk of getting sick this winter.

Shoot Your Shot! 

It is an indisputable fact that vaccinations are a critical part of disease prevention – and they have saved countless lives. Over the past several years, unfortunately, the subject of vaccinations has become inflammatory (pun intended). Yet the science consistently shows that vaccines protect people, especially those in high-risk populations: children, the elderly, the immunocompromised, and those who are often exposed to people in high-risk groups such as healthcare providers, teachers, customer service workers, and public safety officers.  Recommended vaccinations include COVID-19, influenza, pneumonia, RSV, shingles, Tdap (tetanus or lockjaw, diphtheria, and pertussis or whooping cough), and their relevant boosters. As always, consult your doctors and healthcare professionals regarding which of these vaccines apply to you and when you should get them.

To Mask or Not to Mask? 

Another “controversial” subject – one that should not be controversial – is the wearing of masks. Are they effective? Who do they protect? Who should wear them and when should they be worn? 

While masking may not be as comfortable or convenient as being unmasked, wearing a mask is undeniably more comfortable than suffering from COVID, pneumonia, RSV, shingles, tetanus, diphtheria … or any other life-threatening airborne disease. This is especially important when you know you’ll be in small and/or crowded spaces or will be around anyone who falls into a high-risk group. 

At the Pulmonary Wellness & Rehabilitation Complex in NYC, our patients are required to wear a minimum of a surgical mask and our staff are required to wear KN95 masks or better. Again, this is for our protection and yours. 

Nutrition

Eating a healthy, well-balanced diet is always crucial in health and wellness. This is especially important in the winter when cold temperatures cause increased threats to our health and well-being.

Hydration

Some people associate the importance of staying hydrated with the warm summer months, but it’s essential year-round – including during the winter. Proper hydration ensures that all body systems function properly, especially the cardiovascular and respiratory systems, the musculoskeletal system, and the skin (the largest organ in the body). 

Being dehydrated increases the risk of getting sick and can prolong or worsen an illness if you do get sick. With this in mind, drink plenty of fluids throughout the day. Also, consider using products like nasal saline rinses, sprays, and gels to protect your mucus membranes from the cold, as well as from the dry heat of home heating devices. Also, consider moisturizing your skin and lips with products that offer UV protection from UV light. 

Indoor Air Quality

Since you’ll undoubtedly spend more time indoors in the winter, consider using an air purifier with a HEPA filter and/or ultraviolet (UV) sterilizer. If your home is dry, particularly your bedroom, using a humidifier is also helpful. The important caveat to using a humidifier, however, is that it requires regular (daily) cleaning in order to prevent the buildup of bacteria. 

One Final Note

Get a carbon monoxide (CO) detector for your home. Many heating devices, especially if not properly maintained, can release CO. An odorless, colorless gas, CO can be deadly even in small quantities. A Christmas Day tragedy in New Hampshire, in which a family of four died from carbon monoxide poisoning, shows how dangerous the gas can be.

Is it safe to exercise outside in cold weather? 

Whether your outdoor activities involve downhill skiing, a brisk walk, or regular chores like carrying packages or shoveling snow, it’s essential to consider safety ahead of time. Take commonsense steps, like warming up before activity and dressing for the elements. As mentioned earlier, the effect of cold is to constrict and contract. Regardless of who you are, this puts you at increased risk of musculoskeletal injuries such as sprains and strains. If you will be out in the snow or in icy conditions, be sure to take precautions to avoid falls.

Since we lose a lot of heat from our heads, wear a warm hat or balaclava (look it up), and protect your face and neck with a scarf or turtleneck warmer (gaiter).  These can also be pulled up over your mouth and nose to help warm and humidify cold air. Dress in layers, especially over your chest and abdomen. Wear warm socks and shoes or boots and of course, gloves or another type of hand warmer.

When to See a Doctor 

You should see a doctor anytime you feel like your symptoms are becoming unmanageable. For example, while it might be normal to feel somewhat short of breath when shoveling wet snow, this should resolve once you stop shoveling or go inside – and if it doesn’t, seek medical attention immediately. You should also see a doctor for any new onset or worsening of chest pain, pressure, squeezing, tightness, and/or shortness of breath. 

Stay safe and healthy this winter!

Although winter’s cold temperatures pose risks to your health, there are many ways you can protect yourself. From keeping your vaccinations up to date to dressing warmly, from eating a nutritious diet to staying hydrated, from wearing a mask to installing a CO detector in your home – and especially important, having an overall awareness of your personal risks and how you can mitigate them – you’re well on the way toward a healthy, enjoyable winter season.