Living in the mountains, there are many ways to rebuild throughout the winter. Whether you are stepping on a snowboard, wearing a seat belt on a snowboard, wearing roller skates or wearing snow shoes, health experts encourage you to do your part to ensure the safety of yourself and others as much as possible.
"Snow is soft, but it can also be as hard as concrete," said Dr. Laura Sehnert, an emergency medicine physician and chief medical officer at the University of California Health, Yanpa Valley Medical Center. "The helmet can save you."
Concussions and other head injuries are most common when skiing at high speeds or in trees. If the helmet does have a serious collision, buy a new helmet, because the foam in the helmet may have been compressed and may not fully protect your head.
"As long as you protect your eyes, you can prevent eye injuries," said Dr. Nathan Hamburg, an ophthalmologist at Steamboat Springs and a YVMC medical staff member.
Regardless of your outdoor winter activities, please wear goggles or sunglasses to protect your eyes from snow blindness, dry eyes and eye injuries.
Choose a broad-spectrum sunscreen to prevent UVA and UVB rays, as both can cause skin cancer. Snow and ice are reflective, which means the sun can illuminate you from above and below.
Dress appropriately to help protect against the possibility of frostbite. Clothes that are too tight, ventilate, or impermeable, or absorb moisture can quickly cause problems.
Dr. David Cionni, an emergency physician at YVMC, said: “If your clothes don’t absorb sweat, get wet, and stay moist, you’re really susceptible to frostbite.”
Pay special attention to the hands, feet, fingers, toes, ears, cheeks and nose because they are located at the end of the blood flow.
"A stable core helps reduce the likelihood of injury and optimize performance," said Dave Grinnell, a physical therapist and board-certified clinical orthopedic clinician who is an orthopedic specialist at the UCHealth SportsMed Clinic in Steamboat Springs.
Fundamentally, a stable core can protect the spinal cord, which is the main information highway for communication between the brain and other parts of the body. With a stable core, you can perform most activities more efficiently, including skiing and snowboarding.
Grinnell recommends some exercises to strengthen the core-planks, push-ups, Pilates, yoga and dynamic stretching exercises such as cats and camels. For leg strength and endurance, add some squats and lunges.
No one wants a ski adventure to be cancelled due to illness. What is one of the simplest things you can do to stay healthy? vaccination.
“You may be the one who gets the vaccine, but everyone around you will benefit,” said Lauren Bryan, an infection prevention expert at YVMC. "It takes two weeks for the flu vaccine to be fully effective, allowing your body to start building up your immunity. The COVID-19 vaccination will take 14 days after the vaccine series is completed to be fully effective. Take a picture of you-the sooner the better."
Lindsey Reznicek is a communications specialist at UCHealth Yampa Valley Medical Center. You can contact her at lindsey.reznicek@uchealth.org.
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