Own Your Cold Weather Workout

Own Your Cold Weather Workout

by | Dec 18, 2019 | All, Fitness, Home

The start of the winter season is on Saturday, December 21st this year and we’re gearing up for a cold season. Many states have already seen record lows! If, like us, you don’t plan to slow down your fitness endeavors, you need to be prepared for working out in the cold.  

 We’ll be covering the warning signs of frostbite and hypothermia and giving you some useful information for your next winter workout! 

Warning Signs  

Frostbite

Frostbite occurs when your skin and the underlying tissue are damaged by freezing. Exposed skin (especially on your nose, ears, and fingers) is most vulnerable, but you can still get it even if you’re covered up. If you plan to be out in cold weather, especially where the wind temperature is below 5° Fahrenheit (or -15° Celsius), these are some important precautions recommended by the Mayo Clinic: 

  1. Limit your time in cold, wet, and windy weather conditions 
  2. Wear loose, warm layers of clothing 
  3. Cover your ears completely 
  4. Wear mittens because they provide better protection than gloves 
  5. Wear insulating socks and sock liners that wick moisture and fit snugly 
  6. Tell others that you’ll be out and give an expected return date 
  7. Avoid alcohol as it can actually cause your body to lose heat more quickly 
  8. Stay hydrated 

Additionally, they identify these symptoms as warning signs of frostbite: 

  1. Cold skin and a prickling sensation 
  2. Numbness in the affected area 
  3. Red skin in milder forms of frostbite, and white, bluish-white or grayish-yellow skin as it becomes more severe 
  4. Hard or waxy-looking skin 
  5. Joint and muscle stiffness 
  6. After rewarming, the appearance of blisters on the skin 

If you go out prepared and know the signs, you can head into your workout with confidence. Frostbite, however, is not the only worrisome condition you have to watch out for in cold weather. While the former can lead to loss of limb, hypothermia can cause death. Here is what you should know about hypothermia: 

Hypothermia

Your body’s normal temperature is 98.6° F (or 37° C). According to the Mayo Clinic, Hypothermia starts when your body loses heat faster than it can produce it; and, will start to show its effects once your temperature falls to 95° F (35° C) or lower. 

In their article on Hypothermia, the Mayo Clinic identifies the following symptoms you should look out for: 

  1. Shivering 
  2. Slurred speech or mumbling 
  3. Slow, shallow breathing 
  4. Weak pulse 
  5. Clumsiness; lack of coordination 
  6. Drowsiness; low energy 
  7. Confusion; memory loss 
  8. Losing consciousness 
  9. In infants, you would notice bright red, cold skin 

Perhaps the easiest way to enter a hypothermic state is if you are wet from rain, snow, or if you fell into a body of water. Wind, on its own, whisks away your body heat. Add the fact that your clothes are wet, and the effect is amplified. It’s extremely important to change out of wet clothes and find a warm dry place when you are caught in cold weather. 

Things to Consider Before Heading Out

Warm the Air Before You Breathe It – Breathing heavily in cold weather can make your lungs feel like they’re about to freeze over. Wearing a face scarf over your nose and mouth can help warm the air you’re breathing and make your workout more comfortable. 

Map Your Route – You should know if you’re likely to encounter flooded areas, frozen patches of water, slick icy roads, or fallen plant life and debris. Stick to areas you’re familiar with so you can re-route if needed and still find your way. Choosing areas with more cover (like buildings, trees, etc.) will also help protect you from wind and other sporadic weather conditions. 

Plan by Time of Day – Leave for your workout when you know the temperature will be at its warmest for the day. Going too early in the morning or too late in the evening will expose you to colder temperatures and, if it’s cold enough, icy roads and frozen slush. 

Keep Hydrated – Hydrate before you leave and bring some with you if you plan to be out for a while. You may not notice that you’re sweating, but you probably are. Putting back what your body loses is important to a safe cold weather workout. 

Protect Your Skin – Sunblock is still important in the wintertime, and the brisk winter air can dry out anything that’s exposed to it. Moisturize your lips, your face, and your hands if you don’t plan to wear gloves. 

You can read up on the calorie burn of cold weather workouts by reading our post on Thermogenesis. For information on how to protect your eyes from the dryness of winter air, check out our blog on Eye Health. To access our monthly blog post highlights, subscribe to our newsletter today! 

Dry Weather and Eye Health

Dry Weather and Eye Health

by | Nov 22, 2019 | All, Home, Wellness

There are a lot of reasons for dry eyes at this time of year. Dry outside air, your heater at home or in your car, the dry circulated air in nearly every public building, and windy days kicking irritants into your eyes. Add to that the dry air of airplanes, trains, and other modes of transportation for your holiday travels, and your eyes will be screaming for moisture.  

Our eyes are irreplaceable, so we should care for and protect them as best as we can. The same way you’d use lotion on your skin, conditioner on your hair, and Chapstick on your lips, you should give the same attention to the health of your eyes. 

Here are some ways you can help care for your vision: 

01. Adjust and Limit Screen Use

Have you ever noticed that we tend to blink less when watching T.V, when using a computer, and when using our phones? Blinking helps our eyes distribute their natural moisture. The less we blink, the dryer our eyes will feel.  

The remedy we’ve heard that is our least favorite, is the suggestion to remind yourself to blink more. It feels so unnatural to consciously blink and it’s not likely to be the most effective solution if you can’t remember to do it.  

A more reasonable option would be to instill one or two eye drops into your eyes on television commercial breaks, to wear blue light glasses to filter the emissions from your phone or computer screen, or to place a protective screen on your device that blocks harmful light from getting to your eyes. 

You can also simply take more breaks from screen-time to limit the amount of eye strain and dryness you feel.  

02. If Possible, Limit Antihistamines

While they combat allergy symptoms, they can actually cause additional dryness to your eyes. They work by blocking your body’s response to allergens. Unfortunately, a typical response to allergens is watery eyes, so antihistamines can cause more discomfort if you tend to suffer from eye dryness. 

Other Medications Cause Dry Eyes 

According to an article by WebMD, other medications, that you may not be able to limit, can also cause dry eyes. Some of these include: 

  • Antidepressants 
  • Parkinson’s Medications 
  • Sleeping Pills 
  • Acne Medication 
  • Birth Control Pills and Other Hormones 
  • Blood Pressure Medications 
  • Nasal Decongestants 
  • Common NSAIDs, like Ibuprofen 

03. Do Eye Exercises

How often do we use the full range of motion our eyes are capable of? Probably not as often as we should. You can increase your exposure to bad puns and dad jokes to get some eye rolling in, or you can do some intentional eye exercises.  

Eye exercises can help comfort your eyes when they have been focused on a single object (like a computer) for a long time. Here are just a few simple ones that you can commit to memory for later use: 

Exercise 1: Pick out the farthest object in the room (or out the window) that you can see. Focus on it briefly, then move your eyes to something about half as far away. Focus on that for a few seconds before you shift your focus to something close to you. Do this exercise a few times. 

Exercise 2: Use the 20-20-20 rule. Every 20 minutes of eye-straining work should be paused for 20 seconds so you can look at something 20 feet away.  

Exercise 3: Without turning your head, use only yours eyes to look to your far left, then look to your far right. Then look all the way up and then all the way down. Repeat this a few times. Follow this with rolling your eyes 3 times to the left then 3 times to right.  

Some free smartphone apps can send you notifications after a certain amount of phone use, or according to a timer if you want to monitor your computer or television time. This will help remind you that it’s time to rest your eyes and do some exercises. Some will even walk you through various eye muscle movements. 

04. Turn Off Your Heater & Bundle Up

Running the heater creates a toasty and comfortable space in these cooler months, but it can wreak havoc on your hair, skin, hydration, and of course your eyes! Save your body and save on your electric bill by bundling up in blankets or warmer clothes instead of running the heater. 

Another option is to run the heater before going to bed to warm up your space, and then turning it off so it doesn’t run all night. 

If it’s just too cold to do without your heater, or perhaps you’re a “fan” of running the fan year-round, consider investing in a humidifier. You can also wear an eye mask to bed to help keep air flow from making direct contact with your eyes and drying them out during the night. 

05. Keep Eye Drops Handy

Artificial tears or lubricating eye drops are a life saver for people with dry eyes. You can choose between the individually packaged vials that are usually preservative-free and disposable, or you can buy small bottles for extended use. There are also gel-like drops that can provide longer-lasting relief, but because they’re thicker, they may blur your vision temporarily. It may be preferable to reserve these for nighttime before you go to sleep.  

Pro Tip: Try refrigerating your eye drops for an extra refreshing burst of relief.  

06. Eat a Balanced Diet

Nutrients in your food can help give your eyes what they need to create tears and keep your eyes feeling fresh.  

Vitamin A, which is known for being good for your eyes, can be found in carrots, eggs, and dairy.  

Vitamin C is great for the blood vessels in your eyes.1 Increase your intake by eating oranges, kale, lemons, and broccoli.2  

Omega-3’s are fatty acids that aid in your visual development and support your retina health. They also combat dry eyes.1 Find Omega-3’s in fish, avocado, flax seeds, chia seeds, walnuts, and soybeans.3 

Vitamin E is an antioxidant that can help protect your eyes by fighting off free radicals. You can find Vitamin E in almonds, sunflower seeds, hazelnuts, and peanuts.1 

07. Avoid Rubbing Your Eyes

It can be tempting to rub your eyes when they feel itchy and dry, but the best thing you can do is to avoid doing exactly that. Try to find relief in some of these other ways and keep hydrated to give your body the moisture it needs from the inside out. 

For information on how to care for your eyes and your sinuses this season, read our article on How to Manage Autumn Allergens at Home. To learn more about the nutrients in your produce and whether freezing them strips their nutritional value, listen to our Podcast on Fruits and Veggies. To access our monthly blog post highlights, subscribe to our newsletter today! 

Sources: 

  1. Silver, Natalie. “7 Best Foods for Healthy Eyes.” Healthline, 9 Feb. 2017, 7 Best Foods for Healthy Eyes. 
  2. Hill, Caroline. “20 Foods That Are High in Vitamin C.” Healthline, 8 June 2018, www.healthline.com/nutrition/vitamin-c-foods#section1. 
  3. Hjalmarsdottir, Freydis. “12 Foods That Are Very High in Omega-3.” Healthline, 30 Sept. 2019, www.healthline.com/nutrition/12-omega-3-rich-foods#1. 

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