Combatting the challenges of cold weather

As the cold weather settles in, winter brings its unique set of health challenges. From the increased risk of falls to keeping active during shorter, colder days, it’s important to take proactive steps to stay safe, healthy and energized.

Preventing falls is a vital priority. Falls are extremely common and can immediately change your life. Almost one in four adults over 65 falls each year, and falls are the leading cause of injury-related deaths in this age group.

Women, especially white women over 65, are at increased risk of osteoporosis, which is a decrease in bone quality. Even a minor fall with poor bone health can lead to serious injuries like hip and wrist fractures, which can significantly impact quality of life. Winter weather increases this risk with icy, wet sidewalks and longer hours of darkness.

Proper Footwear Is Key

Having the right shoes is crucial when temperatures drop and the ground gets slick. Look for shoes with a sturdy sole that offers good traction. Avoid leather-soled shoes, which can be slippery on wet or icy surfaces. Opt for winter boots with rubber soles or shoes with textured treads designed for increased traction. Don’t assume that a pair of On Clouds from last year or your favorite house slippers will be enough. Make sure you’re prepared.

Clear Your Path

Before the leaves and pine straw pile up and get slippery with rain, take the time to clear your driveway, walkways and steps of debris. Keep a rake handy so you can quickly address any buildup. At home, ensure your indoor floors are dry and free from obstacles like rugs or cords that could trip you up. When it comes to outdoor steps, check them regularly for leaf buildup or cracks that could pose a risk.

Watch Out for Slippery Steps

As winter rolls in, so does a wonderful Shreveport tradition: the Independence Bowl. With this great tradition comes a second Shreveport tradition: cold, miserable weather with a side of rain. If you plan to attend the game, wear shoes with excellent traction, and be mindful of slippery areas, especially on stadium steps or outdoor bleachers. You might also want to bring a waterproof jacket and hat to stay warm and dry.

Keep Moving, But Stretch First

It’s tempting to stay indoors during the cold months, but you’ve got to stay active to maintain good health. Regular exercise helps improve balance, strengthen muscles and reduce the risk of falls. However, the cold weather can stiffen muscles and joints, so stretching properly before exercising is especially important.

Before you go for your daily walk or engage in any physical activity, take a few extra minutes to warm up your muscles with gentle stretches. Focus on the calves, hamstrings and quadriceps, which can become tight in colder weather. Try stretches like standing hamstring stretches or calf raises to improve flexibility and avoid muscle strains. You can also consider low-impact activities like swimming or yoga, which provide excellent benefits while minimizing the risk of injury. The Shreveport YMCA is a great spot to consider joining for the winter. They have an indoor pool, exercise classes for all ages and abilities, and plenty of exercise equipment to stay healthy when it’s too cold to be outside.

I wouldn’t be doing my job if I didn’t also recommend a diet that helped with bone health. Remember to ensure you’re getting enough vitamin D and calcium in your diet for strong bones this winter. For women over 50, the Osteoporosis Foundation recommends 1,200mg of calcium daily and 1,000 IU of vitamin D to maintain adequate bone health.

Winter doesn’t have to be a time of sedentary isolation or health concerns. You can maintain your health and enjoy the season by taking simple precautions — like wearing proper footwear, clearing your walkways, stretching before exercise and staying active.

Dr. Jeffrey Pearson is a fellowship-trained orthopedic surgeon specializing in anterior total hip replacement and robotic knee replacement. To schedule an appointment, visit https://orthopedicspecialistsla.com/ or call 318-635-3052.