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Hypothermia is a life-threatening condition that occurs when the body loses more heat than it produces, causing the body temperature to drop below 35 ° C. The most common causes of hypothermia are exposure to cold air and water, which is why unprepared tourists and swimmers often face hypothermia. Read this article and you will learn how to protect yourself from hypothermia and recognize its first signs.
How to Avoid Overcooling: Useful Tips
The risk of hypothermia increases not only from severe frosts: you can get sick from a cold wind or a long stay on the street. So be careful.
Subcooling occurs, as you might guess, due to prolonged exposure to cold and can be different. At the mildest stage, body temperature drops to 33-35 degrees, and with further exposure to cold, pressure drops, chills appear, you can even lose consciousness. The most dangerous thing is to go out hungry, in wet clothes, with severe tiredness or after drinking alcohol. To avoid hypothermia, try all winter to follow the tips below.
“It must be remembered that it is possible to get cold and get sick as a result not only in severe frosts. A large role is played by such factors as air humidity, the presence of wind, time spent outdoors, physical activity, general health. Remember that the highest risk of hypothermia in young children, the elderly and people with various chronic diseases, ”says doctor Mikhail Lebedev.
In severe frosts it is better to dress like a “cabbage”, in several layers, while there are layers of air between the layers of clothing that retain heat. At the same time, clothing should be loose enough to ensure normal blood circulation. It is highly desirable that the outer clothing is waterproof.
Do not wear jewelry made of gold, silver and other metals in extreme cold. Any metal cools very quickly and can even “freeze” to the skin. In general, in the cold, any direct contact of the skin with the metal should be avoided.
Alcohol in frosty weather can not be taken categorically. Even a small amount of alcohol, expanding the peripheral blood vessels, causes a significant loss of heat and creates only the illusion of warming. In addition, even slight alcoholic intoxication changes the feeling of reality and often does not make it possible to assess the first signs of hypothermia and even frostbite.
In winter, the body because of the cold wants to sleep much more than in summer. If you always sleep less than the recommended 7-9 hours, try to give your body a rest at this time of the year - this is not only necessary for health and well-being, but also helps to survive the cold.
Do not starve and eat healthy foods.
When it’s cold outside, you always want to climb under the covers and eat something tasty and terribly harmful. In winter, your body really needs healthy food, even if it is only a few servings of fruits and vegetables per day. Sweet can be replaced with healthy fruits: eat bananas, tangerines or dried fruits.
Milk and dairy products - cheese, yogurt, cottage cheese - are rich in proteins, vitamins A and B12, as well as calcium. If you are not a fan of raw vegetables, try making soup out of them - this is the best dish in winter.
The simplest rule: in winter you need to be warm. To do this, include in your diet at least one hot meal or drink per day and do not forget to eat regularly so as not to lose energy. When going outside, put on several thin layers of clothing - this is better from the cold than one dense layer. Sitting in place is not so useful, so try to move as much as possible in winter both at home and on the street.
“The mistake of many in the winter: to cover the lower part of the face with a scarf in the hope of protecting the skin of the face from freezing air and wind, and the throat from colds. From breathing, the scarf quickly becomes wet, and the opposite effect is achieved. In winter, all clothing, including a scarf, mittens, gloves, socks, hat, must be dry. If you are walking with your child in frosty weather, try periodically (every 20-30 minutes) to go into a warm room to keep warm, ”says the doctor Anastasia Krivchenkova.
When choosing shoes, it is better to give preference to models with thick soles, lined with fur - it will help to keep warm better. And most importantly, shoes should always be dry and not cramped.
Smokers in frosty weather in the literal sense of the word are not good - smoking significantly slows down the circulation of blood in peripheral vessels, which increases the risk of hypothermia.
In the hope of protecting their skin from the negative effects of low temperatures, many in a hurry to apply a moisturizer immediately before leaving the house. However, you must remember that for every season of the year you need your own skin care products. In winter, there are special products that soften, protect and nourish the skin in cold weather.
Dress warmly for a run
The main thing in winter runs is to dress correctly, and the same rule applies here: dress in layers. Prefer special things for running, for example, put on a special T-shirt or top with the first layer, because they, unlike cotton ones, do not hold sweat, which means they will not remain wet. Do not forget about warm shoes, a jacket, gloves and a hat, which should not be too heavy - overweight clothes will greatly interfere with running.
Do a workout and a hitch
Warm up and hitch are important at any time of the year, but in winter the body needs more time in order to warm up. Start jogging with easy running or even walking - you still have enough time for training. Gradually increase the pace for 10 minutes, and then go to the one in which you usually run. It is important not to stretch right after a warm-up, otherwise the body will lose the heat that you generate. As a stretch, you can use lunges with walking or running with high hips. To hitch, continue to run at a slower pace or go back to walking for 5-10 minutes. Stretching after a workout is best done already indoors to avoid hypothermia.
Subcooling is the accumulation of cold in the body. That is, if you froze once or twice - it's okay, but if you freeze constantly - sooner or later it will undermine your immunity. Reduced immunity is not always immediately manifested as a disease. Fatigue, apathy, snot and coughing in the morning, nose stuffy as if with an allergy, are also not the norm, but a sure sign that the body is often cold.
Due to hypothermia in the lower parts of the body, blood circulation decreases and the risk of what eastern medicine calls “mucus diseases” or “cold diseases” increases. This, for example, problems with veins and with the genitourinary system, neoplasms ranging from kidney stones to cysts. It is worth remembering that all inflammations in our body are ascending, and usual hypothermia can ultimately go very far.
“Fashion also greatly contributes to the accumulation of cold: holey jeans, bare ankles, short-sleeved outerwear and, most importantly, sneakers that are now supposed to be worn all year round. In such cases, I ask my patients to remember where their favorite designers come from: obviously, they when creating collections, they don’t think about Moscow winter. By the way, it’s the same with diets, "says Zhimba Danzanov, a doctor at the Center for Eastern Medicine.
How to avoid hypothermia?
The most important thing is to ensure that the feet do not cool down, the inner thigh and lower back in the region of the sacrum 1 are important energy centers of the body. On the other hand, dressing at -5 degrees as the North Pole is also not necessary: you will get hot, you will sweat and eventually become cold, despite all the efforts.
If you returned from the cold, warm your feet in a bowl of hot water and sea salt - grandma’s, but a very effective method - or at least keep your feet on the battery. But you do not need to be very zealous: boiling water and incandescent batteries will not bring any benefit. It is also important to remember that if the body already has an inflammatory process, excessive heat will only aggravate it, so you do not need to soar your feet with temperature.
“If you play sports outdoors, try to do it up to -15 degrees. When it’s colder outside, such a training will not bring any benefits. If possible, try not to drink during a street training: if you are not running a marathon, it’s quite possible to tolerate. Well, finally, give preference to technological clothes that breathe and absorb sweat. It would seem unnecessary to talk about it, but I constantly see people running and sweating in knitted sweaters. Unfortunately, such clothes in training are a sure way to hypothermia. " , - shit Rit doctor.
In cold weather, you can’t stand without movement for a long time, so experts recommend that if, for example, you have to wait for your transport at a stop, actively stamp your feet to avoid overcooling the body.
If, while standing in the cold, you start to tremble, this is a sure sign that the body has cooled down and it is time to take action.
“If you are very cold and have the opportunity, then urgently go to a warm room, whether it be a cafe or a shop. And God bless her, with a minibus that you can skip while you bask - 10 minutes will not affect anything, and with severe hypothermia, in addition to a common cold, you can "earn" much more unpleasant ailments. If you can’t get into the heat, don’t stand still! Keep warm a little and avoid severe hypothermia can only be intensely stamped with your feet. According to experts, such movements are akin to the body's natural defense against hypothermia - trembling. Indeed, it is thanks to the trembling in the body that the body increases heat transfer several times, and by stomping the legs intensively, we start the same process, only accelerate it even more, ”says doctor Victoria Savitskaya.
And one more important rule: when leaving the house on a frosty street, take off all the metal - gold and silver jewelry, rings, earrings, especially a piercing on the face, if any.
“The metal has a high thermal conductivity and therefore cools much faster than the body, as a result of which it can simply stick to the skin, provoke frostbite on the area of skin that it comes into contact with, or irritation. Well, the rings, in addition to all of the above, impede blood circulation, and therefore the fingers freeze because of them much faster, ”the doctor said.