Coping with Extreme Cold: Manage Hypothermia, Frostbite, Health Conditions

Feeling the Freeze: How to Handle Extremely Cold Temperatures

When temperatures start to plummet, it can feel downright dangerous to head outside. But even if you want to bundle up with blankets inside all winter, you'll inevitably need to leave the house sometimes.

Extremely cold weather poses unique health risks that you should take seriously. Understanding how your body reacts can help you dress appropriately and avoid problems.

How Cold Temperatures Affect the Body

Being out in the bitter cold can be downright painful. But beyond just being uncomfortable, freezing temperatures can cause issues like hypothermia and frostbite.

When your body gets extremely cold, it goes into survival mode. Blood vessels constrict to prevent heat loss through your skin. Your body starts shivering uncontrollably as your muscles rapidly contract to generate more heat.

This involuntary shivering can make it difficult to perform delicate tasks with your hands. The constricted blood vessels also leave your skin vulnerable to damage.

Watch for Hypothermia and Frostbite

Two of the most serious risks during extreme cold are hypothermia and frostbite.

Hypothermia occurs when your core body temperature drops below 95 degrees Fahrenheit. It can happen faster than you might thinkespecially if you get wet from rain, snow, or sweat.

At first, you'll shiver vigorously and feel lightheaded. But severe hypothermia brings confusion, drowsiness, slurred speech, and loss of coordination. Left untreated, it can even lead to a fatal heart arrhythmia.

Frostbite happens when skin freezes and ice crystals form. Your hands, feet, ears, nose, and cheeks are particularly vulnerable. Skin may tingle or burn at first but then go numb.

Frostbite ranges from superficial freezing of the top skin layer to severe damage of deeper tissues. In serious cases, frostbitten areas can turn black and die, ultimately requiring amputation.

Who's at Highest Risk?

While anyone can develop hypothermia and frostbite, some people are at increased risk:

• Older adults have less efficient circulation and decreased ability to shiver.
• Babies and children have greater surface area relative to their body mass.
• Those with mental illness or impairment may not recognize danger or have resources to get warm.
• People who use alcohol or certain medications that inhibit shivering.
• Those who are exhausted, malnourished, or in poor health.
• Individuals who are wet from rain, perspiration, or submersion in cold water.

Pay close attention to signs of hypothermia and frostbite in yourself and others during extreme cold. Seek medical treatment right away if you notice any concerning symptoms.

Tips for Staying Safe

You can avoid health emergencies in frigid weather with proper preparation:

• Dress in layers. Wear loose, lightweight base layers to wick away sweat. Top with insulating fabrics like wool or fleece. Use a water-resistant outer layer to block wind.
• Cover up. Don't expose bare skin. Wear gloves, hats, scarves, and waterproof boots.
• Stay dry. Change damp clothes to prevent chilling from evaporation.
• Limit time outside. Take frequent breaks in warm shelters to let your body rewarm.
• Stay nourished. Eat plenty of calories and warm beverages.
• Avoid alcohol. It increases heat loss and reduces your ability to shiver.

Planning ahead and monitoring yourself for signs of hypothermia and frostbite can help you stay safe in the arctic air.

Coping with Health Conditions in the Cold

Extreme cold poses unique risks for people with certain chronic medical problems. But with some adjustments, you can still manage your health even when temperatures nosedive.

Respiratory Conditions

Frigid, dry air can worsen breathing issues like asthma, COPD, and bronchitis. Cold temperatures make airways constrict, while low moisture dries out your nasal passages and throat.

To minimize symptoms:

• Cover your nose and mouth with a scarf to warm inhaled air.
• Take prescribed inhalers as directed. Use bronchodilators before heading outside.
• Talk to your doctor about additional medication if needed.
• Consider using a portable humidifier at home and work.
• Avoid strenuous outdoor activity when pollution levels are high.

Seek prompt medical attention if you experience wheezing, chest tightness, or difficulty breathing.

Arthritis and Chronic Pain

The cold can literally add insult to injury for people with joint pain and arthritis. Lower temperatures cause cartilage and ligaments to stiffen up.

To lessen the effects:

• Take a warm shower before going out to relax muscles and increase flexibility.
• Do gentle range-of-motion exercises indoors before and after outings.
• Wear extra layers over joints to provide warmth and compression.
• Change position frequently and take breaks to move around.
• Use thermal gloves and socks to keep hands and feet more limber.

Speak with your doctor if activity becomes too painful in the cold. Certain medications or assistive devices could help.

Raynaud's Disease

People with Raynaud's experience exaggerated narrowing of blood vessels in their extremities. Cold temperatures provoke painful color changes in the fingers and toes.

You can reduce flare-ups by:

• Avoiding rapid temperature changes when going outside.
• Wearing heavy insulating gloves and socks.
• Placing chemical heat packs inside gloves or shoes.
• Taking medication to improve circulation.
• Quitting smoking to enhance blood flow.

See your doctor promptly if you have sores or ulcers on affected areas.

Diabetes

Extreme cold interferes with blood sugar control on multiple levels. Shivering and constricted blood vessels can cause glucose levels to rise. But diabetes also impairs circulation, increasing frostbite risk.

To stay in balance:

• Monitor blood sugar frequently when outdoors.
• Bring quick-acting carbohydrates to treat lows.
• Wear medic alert jewelry stating you have diabetes.
• Inspect your feet for injuries after being outside.
• Avoid constricting footwear that could impair circulation.

Consult your endocrinologist if you experience major instability in blood sugar during cold snaps.

Heart Conditions

The strain of cold exposure raises heart rate and blood pressure. This can precipitate chest pain, irregular rhythms, and heart attacksespecially if you have underlying heart disease.

To stay safe:

• Avoid sudden exertion like shoveling heavy snow.
• Hydrate well to prevent dangerous thickening of the blood.
• Take all prescribed cardiovascular medications.
• Carry emergency nitroglycerin if you have a history of angina.
• Wear a medic alert device identifying your condition.

Seek emergency care if you develop chest discomfort, palpitations, or other concerning heart-related symptoms.

Staying Healthy and Active Even in the Deep Freeze

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Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.