As the mercury dips, the winter season can bring increased health risks due to cold temperatures, snowfall, flooding, and power outages. To help everyone stay healthy and safe over the season, Island Health is providing some wellness reminders.
- Get your flu and COVID immunizations: Getting immunized is an essential tool in protecting yourself and others especially during the winter season because it can help reduce the severity of illness and prevent the spread of these viruses. Visit healthyhabitsbc.ca to learn more or call 1-833-838-2323.
- Be prepared for storms and emergencies: Have an emergency kit ready with essentials like food, water, up-to-date medications, and first aid supplies. Know where your emergency shut-off valves are for gas and water, and have a plan in place for power outages. If you rely on electricity for medical equipment, have a backup power source available and test all rechargeable batteries. Visit PreparedBC to find emergency guides and resources, including their guide on Winter Weather and Storm Preparedness in multiple languages.
- Supporting older adults and at-risk populations: Check on neighbours who may need support, and those who may have limited mobility and live alone. They may need extra help staying safe during the winter months. If you can, help with snow removal, salting sidewalks and driveways, grocery shopping, or transportation to medical appointments. Download tips on Winter Readiness for Older Adults.
- Take Vitamin D3: When the skin is exposed to sunlight, the body makes Vitamin D3 which is important for immunity. While some foods do contain Vitamin D3, with the lack of sunlight during the winter months, supplementing this vitamin is important to maintain your immune system. The recommended daily dose ranges from 400 IU per day for kids up to 600 IU per day for adults. Learn more: Vitamin D and Your Health.
- Stay hydrated and eat a balanced diet: When you eat a balanced diet, all the foods you eat and drink work together to help you feel good, maintain your health, and meet your nutritional needs. Choose plenty of fruits and vegetables; try more budget friendly frozen fruit and vegetables which are easy to prepare. Eat protein foods, and choose protein foods that come from plants everyday. Eat whole grain foods and make water your drink of choice. Explore more at Canada's Food Guide.
- Practice self-care: Over the winter months, the darker days can lower your mood so take time for yourself. Whether it’s listening to some favourite music, starting a new exercise routine, doing some breath work, going for a walk if the weather permits, or practicing good sleep habits, taking the time to recharge your mind and body will make it easier to get through the winter months. Learn more at Stress Relief and Relaxation.
- Learn how to prevent hypothermia and know the signs of it as well as frostbite: Plan before you venture into the outdoors so you don’t end up in trouble in the first place. A great resource for that is AdventureSmart. When you do venture outside, layer clothing to keep your body heat in and the cold out. Be aware of the symptoms of hypothermia and frostbite and seek medical attention if you or someone else experiences these symptoms. Hypothermia can cause shivering, confusion, and unconsciousness, while frostbite can result in numbness, tingling, and changes in skin colour. Download additional guidance on how to recognize hypothermia and frostbite, including what to do.
- Stay active indoors: When the weather is too harsh to be outside, find ways to stay active indoors. Exercise can help keep your body warm and boost your immune system. Consider activities like yoga, dancing, or using home exercise equipment.
- Watch out for slippery conditions: When venturing outdoors, be cautious of icy and snowy conditions. Wear proper footwear with good traction, and take small, careful steps to avoid slipping and falling. Use handrails when available, or have them added to your residence, and sprinkle sand or salt on walkways to improve traction.
- Prepare for road conditions: Heading out on a road trip? Make sure you prepare in advance by checking weather and road conditions, packing an emergency kit, and ensuring your car is winter-ready and tires are properly inflated with enough tread. Always clear your windshield and all windows of ice, frost and snow before driving off. Drive for conditions; slowing down provides a natural safety buffer for anything that goes wrong including an icy road. Check out DriveBC Road Conditions and Events in advance to plan your route; stay on top of weather conditions by visiting the Environment Canada website.
- Embrace the magic of social connections: Winter can sometimes feel isolating, especially during the colder, darker months. Combat winter isolation by staying connected with friends, family, and community. Whether through in-person or virtual interactions, engaging in social activities promotes mental, emotional, and physical well-being. Remember: socializing is essential for your health—don’t hibernate this winter!
By taking these steps, and many more, you can enjoy the winter season while staying healthy and safe!