The most common injuries during the winter months are from falls, shoveling ice and snow, automobile accidents, and winter sports. These traumas to the body can be more severe for people who have experienced previous injuries or are in a fragile age group.

Many winter accidents are unavoidable, and some are minor, resulting in just a few bruises and scrapes. Proper planning and precautions can reduce the risk of serious injury.

Preparation

Keeping up with regular stretching and exercise throughout the year is a great way to maintain physical health that will lead to fewer injuries.

Muscles are less elastic with the cold weather and more susceptible to damage.

Exercises to warm up the muscles like tai-chi, yoga, or jumping jacks move the whole body. Total body warm-ups are essential. Shoulder and hip dislocations, along with wrist fractures from winter falls, are common, proving that all our joints and body parts need special attention.

With a lack of sunshine, people may not get the appropriate vitamin D doses, which is vital for bone and mental health. Calcium is also crucial. Dairy products like milk, cheese, and yogurt are good sources of calcium.

Winter sports enthusiasts have increased nutritional requirements because of the exposure to the cold. Athletes experience increased energy use and fluid loss, and their energy sources stored in the liver become depleted more quickly. Having snacks and fluids on hand can help restore the body’s needs and avoid weakness and dehydration, leading to falls.

Choose and Wear the Proper Gear for Winter

We can avoid many winter injuries with proper, well-fitted footwear before heading out the door for any activity during the winter months. Insulated and waterproof boots with appropriate traction protect the feet and assist in preventing falls. Added traction, like metal cleats, can make navigating icy walkways safer.

At least three layers of loose-fitting, layered clothing provide the best insulation. Tight apparel tends to reduce much-needed blood circulation.

Adapt

Winter months slow life down a bit. Remembering not to rush and taking our time on foot or by automobile will be the best way to prevent injuries.

Don’t rush while shoveling the snow. Be aware of each movement in your body while clearing the pathway and stop if you experience any pain.

Give yourself extra time to travel to appointments. Also, drive defensively and allow plenty of space between you and the other vehicles.

Keep de-icer or sand available for the icy spots around the house and keep your cell phone handy. With the higher risk of falling, the need to call for help may be more likely.

Sometimes, the outdoor chores can wait, or a professional or friendly neighbor may be willing to help. There is no need to stress over not attending to the tasks. Spring is not far away with pleasant weather and less chance of injury.

Staying indoors with artificial warmth, closed windows, and proximity to other (possibly virus-infected) humans, stresses the immune system. As a result, the vicious cycle of illness remains in effect.

Humans can take simple, preventative measures to help optimize immune systems and possibly fend off those pesky ailments of cold temperatures and decreased sun exposure.

Proactive Winter Wellness Tips:

Nutritious Winter Fruits and Vegetables

A well-balanced winter diet includes many freshly harvested fruits and vegetables like broccoli, cabbage, carrot, cauliflower, kale, apples, tangerines, and winter squash. These foods are a powerhouse for the strengthening of the immune system.

Maintaining a Regular Sleep Schedule

Even though the body may want more sleep, research shows no biological need for more sleep during the winter. By keeping the same sleep pattern, the body may benefit from the predictable slumber time year-round. Napping during the day in a warm and cozy bed might seem inviting, but this can make it more difficult to stay asleep all night.

Continue to Exercise

It is a challenge to continue exercising during the winter months. Shorter days lead to less time, and the colder temperatures make it harder to be motivated to exercise.

With a lack of exercise and daylight, Seasonal Affective Disorder can drain energy, motivation, and interest in daily activities.

There are other issues at play in the body that make exercise more challenging to maintain. The cold air contracts the body’s muscles making them reluctant to stretch. This muscle resistance can lead to injuries of the joints, back, and neck.

Maximize the Power of the Immune System

The human immune system is incredibly complex. The purpose is to defend the body against any viruses or infections. Nerve cells in the spine tell the immune system when to fight off body invaders.

With continuous body pain, several things happen. Cortisol levels increase blood pressure and weight gain. Also, the immune system becomes stressed. The risk of viruses, infections, heart attacks, strokes, and diabetes becomes more familiar with a weakened immune system.

Wintertime Support and Resources

A person in need of support with their health during the winter months may find it as close as their nearest Chiropractor (Everett Spine and Rehab services everyone in the Snohomish County and surrounding areas). Chiropractic care is focused not only on spine health but also on the whole person and their wellness issues.

With the Chiropractor’s help, keeping the spine in alignment may increase the power of the individual immune system. This action may also reduce the level of pain some people experience, allowing for more body movement.

The Chiropractor can offer exercises that keep the muscles elongated, and joints strengthened. Also, many Chiropractors have extended knowledge of supplements and nutrition that can also help with sleep difficulties.

Winter months can be a time of healing with the proper support. The domino effect of health issues in the body may be all that is between humans and physical illness.

Chiropractic care just may be the key to winter wellness. By maintaining a healthy spine and nervous system, and a healthy immune system, wintertime can entertain more exercise, more outdoor activities, better sleep, less seasonal affective disorders, and less physical illness.

Everett Spine & Rehab

Everett Spine and Rehab located in Snohomish County, is available for your wellness needs. We offer chiropractic, physical therapy and massage therapy services for your auto, work and other injury related ailments.