As winter settles in, most of us know to bundle up and watch for ice on sidewalks. However, there are several important aspects of winter wellness that often go overlooked. Understanding these key elements of cold-weather health can help you stay comfortable and safe throughout the season.

While everyone knows to wear warm clothes, proper layering is a science. Start with a moisture-wicking base layer made of materials like merino wool or synthetic fabrics – avoid cotton, which retains moisture and can actually make you colder. Add an insulating middle layer of fleece or wool, and finish with a waterproof, breathable outer layer. Don't forget your extremities: up to 30% of body heat can be lost through an uncovered head.

Many people don't realize that dehydration is just as common in winter as in summer. Cold weather can suppress your thirst mechanism, making you less likely to drink water. Additionally, winter air is typically drier, and your body works harder to humidify the cold air you breathe. Signs of winter dehydration include:

• Dry, chapped lips and skin
• Darker urine or decreased urination
• Fatigue and dizziness
• Increased thirst and dry mouth

Make a conscious effort to drink water throughout the day, even when you don't feel thirsty. Warm beverages like herbal tea can help you stay both hydrated and warm. Staying hydrated is just one piece of the puzzle for winter wellness. There are additional, lesser-known health factors that can play a key role in keeping you healthy and comfortable throughout the colder months.

Mind Your Indoor Air Quality Spending more time indoors with sealed windows can lead to poor air quality. Consider using a humidifier to maintain optimal humidity levels (30-50%) and regularly clean or replace furnace filters. House plants can help naturally purify indoor air.

Protect Your Eyes Snow reflection can be as damaging to your eyes as summer sun. Wear UV-protective sunglasses during winter outdoor activities, especially when snow is on the ground. The reflection from snow can cause photokeratitis, essentially a sunburn of the eyes.

Time Your Outdoor Exercise The warmest part of the day is typically between 10 AM and 3 PM. Plan outdoor activities during these hours when possible. However, be aware that the sun sets earlier, so ensure you're visible if exercising near dusk by wearing reflective gear.

Watch Your Vitamin D With less sunlight exposure, vitamin D deficiency becomes more common in winter. Consider talking to your healthcare provider about whether supplementation might be beneficial for you, especially if you spend limited time outdoors.

While most winter-related health issues can be prevented with proper precautions, know when to seek help. Contact a healthcare provider if you experience:

• Severe shivering that doesn't stop
• Extreme fatigue or drowsiness
• Slow, shallow breathing
• Confusion or memory loss
• Severe dry skin or frostbite symptoms

Remember, prevention is always better than cure. By following these lesser-known winter wellness tips, you can enjoy the season while staying healthy and comfortable.

Hudson Regional LTC Pharmacy is here to help with winter wellness supplies and advice. Please reach out to us to discuss vitamin D supplementation, proper humidifier use, or any other winter health concerns.