Winter Safety Beyond the Basics: Lesser-Known Tips to Keep You Safe in Rochester

Making it through a Rochester winter is about more than staying warm and navigating icy roads. The winter months pose their own special set of health risks. From better snow-shoveling techniques to the truth about UV rays this time of year, UR Medicine’s experts are sharing some lesser-known winter wellness tips to get you safely to spring.

Why SPF Matters All Year Round

Did you know UV rays are just as harmful in winter? And snow and ice can reflect up to 80% of the sun's rays, intensifying exposure. UV rays penetrate clouds, so even on overcast days, your skin is at risk.

Tips for Winter Sun Protection:

• Use a broad-spectrum sunscreen with at least SPF 30 and include commonly missed areas like ears, neck, and hands.
• Reapply every two hours during outdoor activities like skiing or hiking.
• Don’t forget lip balm with SPF to protect your lips.
  
  

Slope Safety Tips for Skiers and Snowboarders

For winter sports lovers, here are a few tips to keep in mind:

• Wear the right gear. Whether you're a seasoned pro or a beginner, wearing a helmet can significantly reduce the risk of head injuries while skiing or snowboarding. Use wrist guards to protect against fractures and sprains, and don't forget your goggles to shield your eyes from wind, snow, and UV rays.
• Stay hydrated. Cold weather can mask the sensation of thirst, leading to dehydration. Remember to drink plenty of fluids throughout the day, preferably water.
• Know your limits. It's tempting to push your boundaries on the slopes, but knowing when to take a break or call it a day can prevent fatigue-related accidents.
  
  

How to Prevent Frostbite and Hypothermia

To avoid cold-related injuries:

• Layer up. Dress in layers to trap heat close to your body. Opt for moisture-wicking fabrics to keep sweat away from your skin.
• Protect your extremities. It can be easy to forget basics like hats, gloves, and insulated socks, but these protect areas most likely to be affected by severe cold.
• Stay active. If you’re out in the cold, stay physically active to generate body heat. Avoid sitting or lying directly on the cold ground.

Frostbite vs. Hypothermia: Know the Warming Signs

If you experience any of the following, seek medical attention immediately.

• Frostbite symptoms: Numbness, tingling, and pale skin.
• Hypothermia symptoms: Shivering, confusion, and slurred speech.

Prevent Ice-Related Falls

It’s no time to be a hero—stay cautious and vigilant to prevent slips and falls. Here are some tips to stay safe when things get slippery:

• Give traction devices a try. Invest in ice cleats or traction aids attached to your shoes or boots to provide a better grip on icy surfaces.
• Watch your step. Take small, deliberate steps, and walk flat-footed (think penguin walk) to maintain stability on icy paths. Avoid walking on your toes, as it reduces the surface area in contact with the ground.
• Brace yourself. When available, hold onto handrails or sturdy objects for support, especially on stairs.
• Stock up on salt. Keep a small bag of ice melt, salt, or sand in your house and car to sprinkle on icy patches.

Snow Shoveling Safety Tips: Protect Your Heart

If you’re at risk for a heart attack, have a history of cardiovascular disease, or have not had any strenuous physical activity in a while, think twice before picking up that shovel.

Demanding, sudden, prolonged exertion—coupled with frigid temperatures—can put a heavy burden on the heart. If the heart muscle has any dysfunction or the coronary arteries that supply blood to the heart muscle have narrowed, oxygen demand can outpace supply, leading to chest pain and even heart attacks.

For safe shoveling, be sure to:

• Warm up. Gradually increase your heart rate with light exercises before you step out.
• Dress appropriately. Warm layers help reduce the strain on your heart as it works to maintain your body temperature.
• Take breaks. Pace yourself and avoid overexertion. Listen to your body—if you feel fatigued, rest!
• Shovel small amounts. Avoid lifting large amounts of snow—or better yet, push the snow when possible.
• Lift with your legs. If lifting is necessary, bend at the knees and use your leg muscles not your back. Keep the shovel close to your body to lessen the strain.
• Know the warning signs. Watch for symptoms like chest pain, shortness of breath, arm or shoulder pain, dizziness, and nausea. If you experience any of these, stop immediately and seek medical attention.

Keeping safety in mind, you can embrace all that winter has to offer.