Health To enjoy outdoor winter adventures without incident, preparedness is key Sponsored content Tips for how to safely enjoy Colorado's winter wonderland By Lauren Glendenning From dangerous roads to winter sports injuries to high-anitocde breathing issues to esposure to the cold-wintertime in Colo rado isn't for the Eaint of heart. With a snowy start to the winter season, Coloradans are already in the thick of play- ing outside. But failing to properly plan for p, arious outdoor adventures could lead to avoidable sickness or injury. Here is helpfl advice from Dr. Shannon Kaiser Permanente's Edwards Medical Offices, regarding many issases we can face in the high country if we're not careful. Our air at high altitude is thin and dry When the air is cold, it becomes even drier This can induce symptoms of asthma and ooughing, especially in people who may have underlying asthma COPD oe brom- chitis Failing to properly plan for various outdoor adventures could lead to avoidable sickness or injury. You can help to avoid this by oering your auaid instructor, especially in spots ntemperature and be perpared. Wear ell others your route and expected retur nose and mouth with a scarf when goingkeskiing and snowboanding, Leaning sverali lavers oflight, loose and water- and date. Seck shelter and medical attention out in the cold, andaso avoid evercis- ing oatdoors in severe eold weathee. I how to fall correctly and safely can reduce wind-resistant clothing for warmth admediately ifyou, or anyone with you,is the risk of injury. It is very important to pay peotectio Layering allows you to acmeeriencing bopothermia or frostbite. have a known history of asthma, it is attention to other people on the ski hill and modate your body's constantly changing to carry your inhaler with you in owatch for warning signs or markers oftemerture. Wear proper ootwear thaIt is important to avold wearing cloth that isn't suitable for the conditions hazards. Paying attention includes making peovides warmth and dryness, Weara hat sure that you are able to hear other skiers or snowboarders ing to loud asie which bMoeks your ability orheadband that fully covers your ean. for eample, it doesn't protect WINTER SPORTS ETIQUETTE AND Consider wearing mittens rather than against eold, windy or wet weather orin's Wear socks and sock liners that fit 0o tight. It is important to not stay out in You might alo try hand and foot warmers, as airtemperature falls below 5F minus even with low wind speeds Iin wind hile on the hil Common winter sports injuries include tobear puts yourself and others at risk sprains, strains, disloeations, and fractares. on the mountain. Avoid participating ell, wick moisture and prowide insulation. the cold and wind too long. Risk increases in sports when you are in pain or exhasstedure the foot warmers dont makeyour FROSTBITE 15 C Many ofthese injuries happen at the end of the day, when people overexert themselves boots too tight, restricting blood flow chill of mins 36.6 F(minus 27 C), frost- to linish that one last nun besore the days end. bite can occur on esposed skin in less than 30 minutes. Touching materials such as ice, BE PREPARED WITH PROPER Frostbite is an injury caused by freezingf CLOTHING AND GEAR old packs or froaen metal. You can treat frostnip with first-ald measures, inclod A majority ofthese injaries ean easily be the skin and underlying tissues, First your prevented if participants prepare for their skin beoomes very cold and red, then nomb sport hy keeping in good physical condhadand pale tion, staying alert, and stopping when they Prostbite is most common on t Plan to peoteet yourself. When traveling in cold weather, carry emergency supplies and warmelothing in ease you become ng rewarming the affected skin. There are some other factors which can also inerease he fingersstranded. Ifyoul be in remote berritory.krostbhite. din in cold, windy weather is most vulner-THE FOLLOWING FACTORS INCREASE THE RISK OF FROSTBITE: n are tired or in pain. It is best to not partici pate alone in a winter sport tos, nose, ears, cheeks and chin. Exposed It is important to keep in shape and conds able to frosthite. But frostbite ean ocur onMedical conditions that affiect tion muscles before participating in winter skin covered by gloves or other clothing actinities. Injuries may be prevented by your ability to feel or respond to cold, such as dehydration excessive sweating, exhaustion, diabetes andpoor blood flow in your limbs warming up thoroughly belore playing oe FROSTNIP participating Cold mscles, tendons, androtnip is a milder form of old injury Alcohol or drug abuse Fear panic or mentali ness, i it inhbits good judgment or hampers your abliny to igaments are vulnerable to injury that doesn't cause permanent skin damage, When there are cold snaps of weather or prolonged exposure to cold weather, frost- PROPER CONDITIONING Be sure to know and abide by all nules of nipand frostbite can be common. It E the sport in which you are participating, It important to pay attention to warnings is helpful to take a lesson (or several)from about upcoming storms and severe drops Previous frostbite or cold ijury Being an inant or older adult, both of whom may have a harder time producing and retaining body heat Being at high altitude, which reduces the oxygen supply to your skin thrive KAISER PERMANENTE