Preventing Frostbite

Frostbite is a condition that occurs when the skin and its underlying tissues become frozen. This condition can lead to stinging, numbness, stiffness and blistering in the affected areas (usually your fingers, toes or face). In cold climates, everyone is susceptible to frostbite, especially workers who spend time outdoors. However, taking a few simple precautions can help keep you safe and healthy during the winter season.

Causes

Frostbite is caused by prolonged exposure to cold temperatures, usually accompanied by a low wind chill factor or by brief exposure to excessively frigid or wet conditions.

Risk Factors

Certain people are more susceptible to developing frostbite, including individuals over age 60 and those with circulatory problems. People who have diabetes are also at a greater risk.

Symptoms

Symptoms of frostbite may include the following:

• Partial or complete numbness
• Discoloration of the skin
• Burning and/or tingling sensations

If left untreated, frostbitten skin gradually darkens after a few hours. Skin destroyed by frostbite is completely black and looks loose and flayed, as if burnt.

Prevention

To reduce your risk of frostbite on the job, it’s important to protect your hands, feet, nose and ears. Bundle in warm, layered and loose-fitting clothing when heading out into winter’s worst weather. Also, avoid consuming coffee, soda or other caffeinated beverages that could dehydrate you and further lower your body temperature in frigid conditions. Additionally, refrain from smoking cigarettes, which can constrict your blood vessels and cut off blood flow, increasing your risk of frostbite.

Treatment

At the first sign of redness or pain in your skin, which may indicate that frostbite is developing, inform your supervisor and get out of the cold. Move to a warm area and remove any wet clothing as soon as possible. Do not rub or massage your skin or break any blisters, and do not apply direct heat from heating pads, radiators or fires. Instead, place the affected area in warm—not hot—water until the skin is soft and sensation has returned. If no water is nearby, cup your hands around the affected area and blow warm air onto it. Next, wrap the area in clean dressings and seek medical help. If it is unlikely that the affected area can be kept thawed before seeking medical attention, do not take steps to treat it—re-exposure to warmth can cause more extensive and severe damage.

For additional winter safety guidance, speak to your supervisor.

Ensuring Winter Well-being

Amid the chill of winter and shorter days during the colder months, it’s crucial to prioritize self-care and maintain your overall well-being. A regular routine of looking after your body and mind helps you stay strong mentally and emotionally for the demands of your job and daily life.

The first few months of the year often bring various challenges, such as the winter blues and, potentially, seasonal affective disorder. These challenges could negatively impact your personal life and, in some cases, may even threaten your safety at work. In fact, the National Safety Council confirmed that instances of both moderate and severe mental health distress have been linked to a greater risk of workplace accidents. This is likely because employees facing such distress are often less focused, engaged and aware of potential safety hazards, resulting in poor decision making and unnecessary risk-taking. With this in mind, it’s clear that embracing self-care during this season is essential for protecting your well-being and ensuring workplace safety. Try these self-care tips during the winter months:

• Prioritize hydration. In the colder months, it’s easy to forget about staying hydrated. The dry air can take a toll on your skin and overall well-being. Men should get about 3.7 liters (15.5 cups) of fluids daily, and women need about 2.7 liters (11.5 cups). Maintain adequate water intake and combat winter dryness by sipping on warm herbal teas, infused water or even hot soups to keep yourself well-hydrated.
• Nourish your body with seasonal foods. Opt for nourishing, seasonal foods that support your immune system and provide comfort. Add winter vegetables such as sweet potatoes, Brussels sprouts and butternut squash to your meals.
• Move your body. Maintaining an active lifestyle is vital to well-being, even during winter. Indoor exercises, winter sports or even a brisk walk in the cold air can invigorate your body and mind. Prioritizing physical activity as part of your self-care routine ensures a holistic approach to health.
• Ensure sufficient rest. The longer nights of winter provide an excellent opportunity to prioritize sleep. Create a relaxing bedtime routine and ensure your sleep environment is conducive to rest. Quality sleep is a cornerstone of self-care, and it becomes even more critical during the winter months. According to the American Academy of Sleep Medicine, most adults need at least seven hours of sleep each night.
• Embrace outdoor activities. Don’t let the winter chill keep you indoors all the time. Bundle up and engage in outdoor activities such as winter walks, ice skating or skiing. Even in smaller doses, fresh air and sunlight can do wonders for your mental health.
• Establish a relaxing evening routine. Develop a soothing evening routine to unwind before bedtime. This could include reading a book, practicing gentle yoga or enjoying a warm bath. A consistent evening routine can help signal to your body that it’s time to wind down, promoting restful sleep.
• Practice mindfulness and meditation. Incorporate mindfulness practices into your daily routine. Whether it’s meditation or deep breathing exercises, these practices can help reduce stress, increase self-awareness and enhance your overall well-being.
• Stay connected. The winter months can sometimes lead to social isolation. Make an effort to stay connected with friends and family. Schedule virtual gatherings, game nights or even outdoor meetups to combat feelings of loneliness and foster a sense of community.

Reach out to your supervisor if you have any further questions about winter well-being.