Weathering the Storm

Did last year’s record snowfalls take you by surprise? Preparing ahead for an emergency - such as the severe weather hitting the Baltimore region this week- can mean the difference between coping with disaster and falling victim to it.

Dr. Michael Pipkin, chair of the Department of Emergency Services at Franklin Square Hospital Center, offers these tips to get you through the winter safe and sound.

Plan Ahead

Store emergency supplies in a plastic tub or container in a place that’s easy to get to. Include a three-day supply of water, nonperishable food and prescription and over-the-counter medications. Other recommended items include a flashlight and batteries, a first aid kit, a battery-powered radio and sanitation supplies such as moist wipes.

Inside: Heat Safely

The rising costs of natural gas and oil heat may tempt you to consider alternate home heating methods. But wood stoves, space heaters, electric heaters, kerosene heaters and pellet stoves can be dangerous. Be sure to follow proper safety precautions to prevent fire or carbon monoxide exposure. And install a smoke detector and a battery-operated carbon monoxide detector near the area to be heated. Test them monthly, and replace batteries twice a year.

Carbon monoxide is a potentially deadly gas produced by burning fuels. You can’t smell it, but exposure can be deadly. Know the symptoms - headache, fatigue, nausea, vomiting, dizziness, and shortness of breath – and if you experience them, get fresh air and seek medical attention immediately.

Outside: Keep Out the Cold

Watch out for signs of hypothermia, which is a dangerous drop in body temperature. Early signs of hypothermia include shivering, confusion, memory loss, drowsiness, exhaustion and slurred speech. When it’s freezing outside, stay warm and dry indoors. If you must go out, make sure you dress appropriately:

• Dress in layers. Choose wool or silk for inner layers and a weather-resistant outer shell. The air trapped in between your layers will insulate you.
• Cover your head. When it’s uncovered, your body heat can escape through your scalp. And don’t forget hats and scarves.
• Wear heavy socks and mittens to keep your hands and feet safe from frostbite.

Shovel Properly

Shoveling snow can be good exercise, if you do it properly:

• Select the right shovel, one that’s appropriate for your height and strength.  
• Dress appropriately (see above). 
• Take it slow. Pace yourself and take frequent breaks. Stop if you feel faint or pain.
• Lift properly. Bend your knees and keep your back straight. Avoid throwing snow over your shoulder or to the side.
• Better yet, don’t lift at all. Instead, push the snow if possible.
• Clear early and often. Shovel early on, when the snow is a lighter covering.
• If you have heart disease, or risk factors for heart disease, such as hypertension, diabetes, high cholesterol, family history of heart disease, or if you are a smoker, check with your doctor first before engaging in any physical activity such as shoveling large amounts of snow.

 Get Moving

Shoveling isn’t the only kind of exercise you can get while snowbound. There’s no reason to become a couch potato! Here are some ideas to get you moving indoors:

• Dance to your favorite music.
• Use a treadmill, elliptical trainer or stationary bike.
• Climb up and down the stairs.
• Jump rope or do jumping jacks.
• Work your muscles with stretchy resistance bands.
• Use cans of soup or bricks like weights.