What health precautions should I take during winter?

Winter Health Precautions

Get your annual influenza vaccine before the winter season begins, ideally starting in September or October, as this is the single most important intervention to prevent serious winter respiratory illness and death. 1

Vaccination Strategy

• Influenza vaccination should be administered annually to all persons at increased risk, including those aged >65 years, individuals with chronic cardiac or pulmonary diseases (including asthma), diabetes mellitus, chronic renal disease, immunosuppression, and women in their second or third trimester of pregnancy during flu season 1
• All persons aged 50-64 years should receive annual influenza vaccination, even without specific risk factors 1
• Healthcare workers and close contacts of high-risk individuals should be vaccinated to protect vulnerable populations 1

Personal Protective Measures Against Respiratory Infections

Practice rigorous hand hygiene and respiratory etiquette, as influenza spreads primarily through large droplets from coughing/sneezing and direct contact with contaminated surfaces 1

• Wash hands frequently with soap and water, especially after touching potentially contaminated surfaces or after contact with ill individuals 1
• Maintain at least 1 meter (3 feet) distance from people who are coughing or sneezing, as this is the primary transmission zone for respiratory droplets 1
• Cover coughs and sneezes with a tissue or your elbow, never your hands, and dispose of tissues immediately 1
• Avoid touching your face, nose, and eyes after contact with potentially contaminated surfaces 1

Cold Weather Safety

Dress in multiple layers of loose-fitting, porous clothing appropriate for the weather, and wear light-colored clothing with a cap in direct sunlight 1

• Never use rubberized or non-porous exercise clothing, as these prevent proper heat regulation 1
• Remove jewelry and tight clothing from extremities to prevent constriction if swelling occurs from cold exposure 1
• Protect extremities (fingers, toes, nose, ears) from frostbite by wearing appropriate gloves, warm socks, and head coverings, as these areas are most susceptible to freezing injury 1

Frostbite Prevention and Recognition

If you develop numbness, tingling, pain, or pale/hardened skin on extremities, seek immediate medical attention, as frostbite can cause permanent tissue damage 1

• Do not rewarm frostbitten tissue if there is any risk of refreezing, as repeated freeze-thaw cycles cause worse damage than delayed rewarming 1, 2
• If hypothermia is suspected (core body temperature drop), prioritize core rewarming before treating frostbitten extremities, as peripheral rewarming can dangerously lower core temperature 1, 2
• Avoid walking on frostbitten feet whenever possible, as frozen tissue cannot sense ongoing mechanical damage 1

Exercise Modifications in Cold Weather

Adjust exercise intensity and duration based on temperature, slowing your pace when air temperature exceeds 70°F or exercising indoors when temperature exceeds 80°F 1

• Exercise in early morning or late afternoon during hot weather to avoid peak temperatures 1
• Maintain adequate hydration before, during, and after exercise, as excessive fluid loss occurs even in cold weather 1
• Stop exercising immediately if you develop headache, dizziness, faintness, nausea, coolness, cramps, or palpitations, as these indicate heat or cold stress 1

Early Self-Isolation When Ill

Stay home and isolate yourself immediately upon developing fever, cough, or influenza-like symptoms, as infected individuals are most contagious soon after symptom onset 1

• Infected individuals remain contagious for up to 5 days after symptom onset (7 days in children), though infectivity decreases over time 1
• Limit close contact with household members and maintain distance when possible 1

When to Seek Medical Attention

Seek immediate medical evaluation if you develop chest discomfort, severe shortness of breath, fainting during activity, or symptoms suggesting serious infection 1

• High fever (>38.5°C) with cough requires medical assessment, particularly in children, elderly, or those with chronic conditions 1, 3
• Breathing difficulties, severe dehydration, altered consciousness, or signs of sepsis (extreme pallor, hypotension) require emergency care 1, 3, 4

Special Considerations for High-Risk Groups

Individuals with chronic medical conditions should be particularly vigilant, as cold exposure increases susceptibility to respiratory infections through vasoconstriction of respiratory mucosa and immune suppression 5

• Ensure adequate home heating, as lack of home heat is a major risk factor for cold-related death, particularly in older adults with medical conditions 6
• Homeless individuals and those who use substances outdoors face the highest mortality risk from cold exposure 6

Common Pitfalls to Avoid

• Do not assume that mild weather eliminates risk, as the majority of cold-related deaths and respiratory illnesses occur outside periods of extreme cold 6
• Do not delay seeking care for cardiovascular symptoms during or after snowstorms, as cardiovascular admissions increase significantly 2 days after heavy snowfall 7
• Do not use antibiotics for common colds, nonspecific upper respiratory infections, or acute bronchitis, as these are viral and do not benefit from antibiotics 3