winter Archives - Health Beat

Outdoor Exercises For Winter Weather

Posted on December 27, 2023 by Jacob Lobosco

It can be easy to use the cold winter weather as an excuse to stay inside and avoid outdoor physical activities. However, many forms of outdoor exercise are actually well-suited to lower temperatures and can even offer some added benefits, assuming that you take the appropriate precautions to protect your health. A few of these recommended outdoor exercises include:

Running: Winter is a great time to go out for a run. Running is a simple way to incorporate moderately intense aerobic exercise into each week; the Centers for Disease Control and Prevention (CDC) recommends an average of 150 minutes of this type of exercise each week. Running in cold temperatures may also increase your metabolism, making it easier to burn excess calories. Make sure to wear two layers (including a jacket) and appropriately-fitting running shoes.

Ice Skating: Another popular outdoor winter activity that can double as a great form of exercise is ice skating. It’s a low-impact type of aerobic exercise, meaning that it puts minimal stress on your joints. It can also be helpful for improving your balance and strengthening your leg muscles. In order to avoid injury or medical problems due to the cold weather, make sure to wear appropriately-fitting skates and additional layers of clothing.

Snow Shoveling: While shoveling snow is typically more of a chore than a popular exercise choice, it does offer a few benefits for your physical health. Snow shoveling requires effort from your legs and arms to lift and move snow, strengthening muscles in these parts of your body. As with other outdoor exercises, make sure to wear an appropriate number of layers of clothing. Additionally, make sure to lift from your legs to avoid injuries to your back, and take frequent rests as needed to avoid over-stressing your heart.

If you experience medical problems while exercising, you can schedule an appointment with a doctor at Flushing Hospital Medical Center’s Ambulatory Care Center. To schedule an appointment, please call (718) 670-5486.

All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.

What Is Raynaud’s Disease?

Posted on February 14, 2020 by Michael Hinck

You are probably aware of the many different ways the cold weather can affect your health. Conditions such as heart attack, asthma, and arthritis can all worsen when we are exposed to the cold, but did you know that the cold can also affect blood supply to your skin, resulting in a condition known as Raynaud’s disease.

In Raynaud’s disease, smaller arteries that supply blood to your skin become narrow, limiting blood circulation to affected areas, most commonly the fingers and toes.

Signs and symptoms of Raynaud’s disease include:

Cold fingers or toes
Color changes in your skin in response to cold or stress
Numb, prickly feeling or stinging pain upon warming or stress relief

During an attack of Raynaud’s, affected areas of your skin typically first turn white. Then, they often turn blue and feel cold and numb. As you warm-up and circulation improves, the affected areas may turn red, throb, tingle or swell. After warming, it can take approximately 15 minutes for normal blood flow to return to the area.

Although Raynaud’s most commonly affects your fingers and toes, it can also affect other areas of your body, such as your nose, lips, ears and even nipples.

Cold temperatures are most likely to trigger an attack. However, exposure to cold, such as putting your hands in cold water, taking something from a freezer or being in cold air are also common triggers. For some people, emotional stress can also trigger an episode.

There are two main types of the condition.

Primary Raynaud’s -Also called Raynaud’s disease, this most common form isn’t the result of an associated medical condition. It can be so mild that many people with primary Raynaud’s don’t seek treatment.
Secondary Raynaud’s -Also called Raynaud’s phenomenon, this form is caused by an underlying problem. Although secondary Raynaud’s is less common than the primary form, it tends to be more serious. In rare cases, diminished blood circulation to your fingers or toes could cause tissue damage.

Treatment of Raynaud’s disease depends on its severity and whether you have other health conditions. For most people, Raynaud’s disease isn’t disabling, but it can affect their quality of life.

To help prevent a Raynaud’s attack, bundle up when heading outdoors. Wear a hat, scarf, face mask, and a snug fitting coat to prevent the cold air from circulating onto your skin. You should also wear heavy boots and two layers of socks and gloves if necessary. Also take precautions indoors. Air conditioners can trigger a reaction so be sure to set yours to a comfortable temperature. Use insulated drinking glasses when consuming a cold beverage as well.

See your doctor right away if you have a history of severe Raynaud’s and develop a sore or infection in one of your affected fingers or toes.

To schedule an appointment with a doctor at Flushing Hospital’s Ambulatory Care Center, please call 718-670-5486.

How To Stay Heart Healthy in the Winter

Posted on February 7, 2020 by Michael Hinck

When asked which season has the highest incidence of cardiovascular problems, most wouldn’t guess the winter, but it is true, especially in cities like New York City, which are known for harsh weather conditions.

One of the main reasons for this is our blood vessels constrict in the cold weather. This happens because our bodies work hard to protect vital organs such as our brain and lungs from extreme conditions by preserving blood flow. As a result, our heart has to beat harder and faster to supply the rest of the body with the oxygen it needs. As your heart rate and blood pressure increase, you raise your risk of blood clots, stroke, and heart attack.

Another factor for increasing our risk of developing cardiovascular disease in the winter is our diet. Both the quality and quantity of food we consume can have a significant role in our heart health during any time of the year, but it is especially important during cold weather months because to digest a heavy meal requires increased blood flow to the stomach, which, for previously stated reasons, can be difficult due to blood vessel constriction.

In addition to cold weather, the winter also brings with it an increased risk of contracting the influenza (flu) virus. Flu season typically is most prevalent during the winter months and fighting it (as well as other viruses) can place an increased amount of stress on the heart and can drain the body of its energy. For those with an already weakened heart, such as the elderly or those with a weakened immune system, this can be very dangerous.

Loneliness and depression have also been linked to an increased risk of heart attack by as much as 30%. The development and maintaining of social relationships is never more difficult than during the winter months due to a variety of factors. One major factor is the weather. The frigid conditions limit the ability to attend social events. In addition, the days are shorter and darker in the winter, which can also increase the likelihood of depression.

Lastly, the winter weather can also limit an individual’s ability to properly maintain their health. This can include interfering with a person’s ability to exercise regularly as well as allowing them access to critical healthcare resources, such as seeing their provider when they aren’t feeling well or refilling their medications. Failure to do so can have harmful effects on someone’s heart health.

Recognizing the increased heart health risk factors in the winter and taking steps to address them are vital to staying healthy in the winter. This includes making sure to avoid very cold temperatures and dressing warm, eating a heart healthy diet, getting your flu shot, maintaining social relationships, and closely monitoring your health, including seeing your doctor regularly and adhering to your medications.

To make an appointment with a physician at Flushing Hospital Medical Center, please call our Ambulatory Care Center at 718-670-5486.

Safety Tips For Shoveling Snow This Winter

Posted on February 9, 2018 by Michael Hinck

Winter and snow go hand in hand and this weekend’s forecast calls for snow. In preparation of this, Flushing Hospital would like to provide you with some heart health tips before you go out to shovel snow.

By now, we have all heard about the risk of shoveling snow and suffering a heart attack, but is this true? The fact is shoveling snow (or to a less extent, even pushing a heavy snow blower) is considered a more strenuous activity than running full speed on a treadmill. But why should pushing around some white flakes be more dangerous than any other form of exercise?

The biggest reason why heart attacks are so common while snow shoveling has as much to do with the weather as it does with the activity. The cold temperature is a key contributor to the onset of a heart attack. Frozen temperatures can boost blood pressure, interrupt blood flow to the heart, and make blood more likely to clot.

Another factor to consider is who is doing the shoveling. If you are a healthy and physically fit individual there is much less of a risk to suffer a heart attack, but unfortunately not everyone who attempts to shovel snow fits into that category. For those who do not exercise as frequently, (especially during the winter when we tend to be less active) or have a history of hypertension or heart disease need to follow the following tips before going out to shovel:

Avoid shoveling as soon as you wake up as this is when most heart attacks occur
Do not drink coffee, eat a heavy meal or smoke cigarettes immediately before or while shoveling
Warm up your muscles before you begin
Shovel many light loads instead of fewer heavy ones
Take frequent breaks
Drink plenty of water to avoid dehydration

Know the early signs and symptoms of a heart attack. If you experience a squeezing pain in your chest, shortness of breath, racing heartbeat, pain radiating from your left shoulder and down your left arm, cold sweats, accompanied by fatigue and nausea, stop shoveling, go inside and call 911 immediately.
If you are at a high risk of suffering a heart attack, avoid shoveling snow completely. Try asking a family member, friend or neighborhood teen to help you out.

How Can Wearing Gloves Get You Sick?

Posted on January 31, 2018 by Michael Hinck

We wear gloves during this time of year to protect ourselves from the cold, wintery elements. These accessories are meant to serve as a layer of defense, but could they actually contribute to getting us sick during cold and flu season?

While outer garments like gloves serve a very important function in keeping us warm, they can also be the potential transmitter of harmful germs if they are not washed regularly. When you think about it, we use our gloves when we open doors, hold escalator rails, and ride the train, all of which are breeding grounds for viruses. After touching these things, we might use our glove covered hands to scratch our noses and cover our mouths. In a pinch, we might even use our gloves to wipe our nose when a tissue isn’t available. These actions can take place every day for the duration of the winter, but ask yourself when was the last time you washed your gloves? The fact is gloves pick up everything bare hands do and very few people wash their gloves frequently enough.

It is estimated that certain viruses such as the flu can live on your gloves for two to three days, while stomach viruses, such as the rotavirus and norovirus can remain active for up to a month.

To avoid getting sick from your gloves, follow these simple tips:

Wash them at least once a week. Cotton products are easiest to clean by using a washing machine while wool products need to be hand washed. Leather gloves will require dry cleaning
Never use your mouth to pull off your gloves. The best way to remove your gloves is from back to front, similar to healthcare workers
If you are wearing your gloves in snowy or wet conditions, allow them to air dry rather than shoving them into your pockets or into the sleeve of your coat.
Avoid touching ATMs, elevator buttons, railings, or shopping carts with a gloved hand. It is much easier to sanitize your bare hand than it is to clean your gloves
Always wash your hands after removing your gloves to avoid contamination

Following these steps can reduce the chances of getting sick this winter.

Winter Weather Exercising Tips

Posted on January 17, 2018 by Joann Ariola

Winter weather doesn’t mean the end of your outdoor exercise routine. If you plan to continue to run or bike after the mercury drops, consider following these tips so you can stay safe and warm while exercising in the cold.

Know the weather conditions before heading outdoors – In addition to the temperature, those heading outside to exercise need to understand how wind and precipitation can affect your health. These factors, combined with the length of time spent outdoors need to be taken into consideration before beginning an outdoor exercise regime.

Know the signs of frostbite and hypothermia –Frostbite is most common on exposed skin, such as your cheeks, nose and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation.

Hypothermia is abnormally low body temperature. When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Hypothermia signs and symptoms include intense shivering, slurred speech, loss of coordination and fatigue.

Get out of the cold and seek emergency help right away if you experience symptoms of frostbite or hypothermia.

Dress in layers – Dressing too warmly is a big mistake when exercising in cold weather. Exercise generates a considerable amount of heat — enough to make you feel like it’s much warmer than it really is. The best option is to dress in layers that can be removed as soon as you start to sweat and then put layers back on as needed.

Protect your head, hands, feet and ears – When it’s cold, blood flow is concentrated in your body’s core, leaving your head, hands and feet vulnerable. Ways to protect these parts of your body include wearing a thin pair of glove liners under a pair of heavier gloves, purchasing exercise shoes one size larger to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat to protect your head or headband to protect your ears.

Use proper safety gear – If it’s dark when you exercise outside, wear reflective clothing. If you ride a bike, both headlights and taillights are a good idea. Also choose footwear with enough traction to prevent falls, especially if it’s icy or snowy.

It’s as easy to get sunburned in winter as in summer — even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen and lip balm with sunscreen. Protect your eyes from snow and ice glare with dark glasses or goggles.

Drink plenty of fluids – Don’t forget about hydration, as it’s just as important during cold weather as it is in the heat. Drink water or sports drinks before, during and after your workout, even if you’re not really thirsty.

These tips can help you safely and enjoyably exercise in cold conditions. Closely monitor how your body feels during cold-weather exercise to help prevent injuries. While exercise is safe for almost everyone, even in cold weather, if you do have certain condition such as asthma or heart disease that could limit you ability, you should check with your doctor first.

Is Cold Weather To Blame for Back Pain?

Posted on January 13, 2017 by Zakiya Hazel-Jemmott

Maybe you’ve heard before that people with achy joints or arthritis can predict cold weather coming long before the local weather man. Or maybe you suffer from back pain that seems to get worse every time winter strikes and the temperature drops below freezing. The technical name for this condition is “cold allodynia”, but what is actually happening with your body when these instances occur?

Some experts believe that barometric pressure on your joints is the cause of cold allodynia. There are many receptors in the bodies’ nerve endings which detect things like texture, temperature, and of course pressure. However, these nerve endings may also pick up on changes in barometric pressure in the air and respond, in some people, with a pain reaction.

So what can you do about back pain during cold weather? Well, the first thing you can do is to keep warm and bundle up. Extra layers are extremely helpful to retain heat and keep the cold out. Understanding how and why winter weather affects your body is the first step to mitigating your pain. With this in mind, here are some important facts about back pain this season:

While there is no known connection between barometric pressure and back pain, cold temperatures are associated with an increased risk of back injuries. One thing we do know is that when you’re cold, the muscles, tendons and ligaments in your back tighten and become less flexible, thereby making them much more prone to injuries that in turn can cause you plenty of back pain.
Dark and gloomy days in winter may contribute to depression, which in turn can cause or aggravate chronic back pain.
Shorter, colder days may discourage you from exercising, which can be a formula for back pain. After all, that early morning run or evening bike ride might be dangerous as well as uncomfortable when it’s dark, wet and/or cold outside.

Many people say they experience back, neck and joint pain either just before a storm or when the temperature falls quickly, implying that their bodies are in some way able to register the barometric pressure changes that occur during such times. However, to date, there is no scientific evidence proving a correlation between declining atmospheric pressure and back pain. The takeaway from this is that winter back problems may be avoidable when you wear the right clothing to keep you warm, stretch your muscles regularly, stay active and employ basic fall prevention techniques when needed.

The Pain Management Center at Flushing Hospital is designed to diagnose and treat a vast array of chronic pain syndromes. For any questions about the services provided, please call 718- 670-8797.