Winter Numbers: keeping healthy and alive
Posted: January 16th, 2012 | Author: jsabuilder | Filed under: Safety Statistics | No Comments »
It is officially winter in North America! From Alaska or Florida, the changes in temperature, humidity, daylight hours and potential holiday stress contribute to a winter season that is a peak time for flu, heart problems, weight gain and seasonal affective disorder. As well, statistics also show that winter is a peak time for unintentional deaths by poisoning, choking and fire/flame/smoke.
According to Harvard Medical School, deaths and hospitalizations for heart disease and stroke have been reported to increase more than 50% in winter. This is attributed to
• shorter daylight hours (affects heart-related hormones, such as cortisol),
• cold weather (arteries constrict when cold, impacting blood flow),
• increased strain on heart (increased demand for oxygen as heart works harder to maintain body heat),
• changes in personal habits (extra food, alcohol, smoking and weight gain during the holidays; overexertion in beginning New Year’s exercise resolutions),
• changes in psychological issues (stress, anxiety, depression during holidays and due to lack of sunlight); and
• the flu (influenza, not be confused with intestinal or stomach flu; inflammation from the flu can trigger heart attack). (see also write-up in Medicine Net)
Researchers agree that the flu, or influenza, is most common in winter, and relatively non-existent in summer, but research continues to determine just why that is. Influenza (not to be confused with stomach or intestinal flu) is a contagious, respiratory infection, experienced by most people as a fever, headache and sore throat, similar to the common cold, but typically more severe and longer lasting. While typically not severe for most people, according to National Geographic, influenza is responsible for about 500,000 deaths each year worldwide.
Recent research is drawing a connection between flu and absolute humidity (total amount of water in air; different than relative humidity which is a ratio between water vapor present and the air’s saturation point). They found that flu viruses are more stable and transmit more effectively from person to person in a lower absolute humidity (for instance, when air is cold and dry). Another researcher links the body’s inability to fight off the flu to lack of Vitamin D. With fewer sunlight hours in winter, the body produces less Vitamin D (unless a supplement is taken). Vitamin D is used to boost the immune system, stimulating white blood cells to secrete a substance presumed to be used in fighting infection such as influenza. (see also articles in National Geographic News and The New York Times – articles are linked)
Carbon Monoxide risks are higher in winter as well. According to the CDC, around 500 people die from carbon monoxide poisoning each year, and around 15,000 Americans are sent to the emergency room. The highest numbers of accidental carbon monoxide poisonings occur in January and December, with obstructed vents and malfunctioning fuel-burning appliances, including heaters, as prime suspects. (see write-ups in WebMD, Merced Sunstar, and FireFactors fact sheet)
According to the National Safety Council Injury Facts 2011 Edition, during 2007, U.S. unintentional deaths by poisoning were highest from December through April (peaking at 2,688 in December), while U.S. unintentional deaths by choking were highest October through March (peaking at 431 in December), and U.S. unintentional deaths by fires/flames/smoke were highest from December through March (peaking at 418 in January). Deaths by natural heat or cold were also highest from December through February (August was 4th highest, presumably for natural heat related deaths).
In addition to these external factors impacting personal health, according to Medical News Today, studies show that on average, Americans gain one pound per year due to winter eating. This is attributed to the “comfort foods” associated with winter, including high calorie sweets and rich foods.
So what can be done to confront these “winter woes”?
Let’s start with carbon monoxide.
• Perform a check around the inside and outside of your house to ensure vents are not blocked – including fireplace and woodstove vents (brush snow away from vents if need be).
• Perform a check of your fuel burning appliances to ensure they are operating correctly. If uncertain, call the number listed on your appliance. (It is recommended to have a technician inspect appliances, including heating system, water heater and any other gas-, oil- or coal-burning appliance, yearly.)
• Install carbon monoxide detectors.
• Check on neighbors, especially people who may be elderly or shut-in, to make sure they are “carbon monoxide safe.” Sick and elderly neighbors may be using heaters more frequently, and may not feel the strength to check on a suspected problem on their own.
The flu, or influenza.
• Get an annual flu shot – for yourself and the susceptible people around you. While you may recover quickly from a flu, staying “flu-free” helps ensure you won’t pass it on to anyone else who may not be so quick to heal.
• Wash hands in soapy warm water, or use hand sanitizer, frequently (after touching public surfaces, shaking hands, etc.).
• Take care of yourself! Routinely getting the right amount of sleep, hydration, nutrition and exercise helps keep your body healthy and able to better fight off infections.
• Consider taking a vitamin D supplement during winter months.
Heart health.
• Be specifically sensitive to healthy eating habits during winter months when changes in daylight hours and temperature may already be impacting your heart, heart hormones and arteries.
• Make a point to get at least 30 minutes of exercise each day – both for your heart, and to stimulate your endorphins. (If this is new for you, start with just 5 – 10 minutes, 1 to 2 times a day!)
• Slowly increase level of activity – no sudden “big” new year’s resolutions! Check your pulse while you exercise, and do not overexert.
• Visit www.heart.org and click the “getting healthy” link in the upper left! You will find ideas and encouragement for eating healthy, physical activity, weight management and stress management.
General health.
In addition to the tips above on staying “carbon monoxide safe,” preventing flu, eating healthy and exercising, here are a few more:
• Try adding more fruits and vegetables to winter meals and snacks.
• Replace cooking oil with applesauce when baking winter goodies (such as brownies).
• Find a hot tea you enjoy to use as a “comfort food” when feeling cold or cozy. (Popcorn and tea, even with added sugar, may have fewer calories, sugar, fat and cholesterol than hot chocolate, cookies and chips.)
• Find ways to add fiber and protein, and cut fat and cholesterol, to favorite “comfort foods.” (For example, mac and cheese using whole wheat pasta, cottage cheese and cheddar or mozarilla cheese instead of regular white pasta with cheese.)
• Take care of your mental health! Play games, read books, talk with friends, send thank you cards, make a new recipe, create something. Studies, and common knowledge, show that many people struggle with depression, anxiety, stress and loneliness during winter months, due to a variety of reasons. Make a point of watching for these symptoms and proactively countering them. If it might be helpful, make an appointment to talk with a counselor or therapist a couple times during the winter months. There is no shame in seeking help, even for a small problem. What have you got to lose?
Let’s finish this 2011-2012 winter as our healthiest winter yet!
Additional resources:
Illinois Department of Public Health – Health Beat publication
National Safety Council Holiday Safety tips
Mayo Clinic Seasonal Affective Disorder article
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