Tips from our experts at the MUHC to ensure a happy and healthy winter season

Wintertime has welcomed us with our first big snowfall and bone-chilling cold snap. This winter, experts from the McGill University Health Centre would like to help both Quebecers, and visitors to our province, avoid injury. The following experts can comment on various aspects of winter-living from the common cold to shoveling snow.

“Safety first” when you hit the slopes!
Taking part in a winter sport is a great way to stay in shape and enjoy the winter months. Unfortunately, serious injuries can occur if you take a tumble without protective equipment. While helmet compliance among children is high (around 90%) many adults still hit the slopes unprotected (less than 40% wear a helmet). Research clearly suggests that wearing a helmet can reduce the risk and severity of a head injury by at least 60%. 
Expert: Dr. Tarek Razek - Chief of Trauma Services for the adult sites at the MUHC
Expert: Debbie Friedman - Director of the traumatology program at the MCH of the MUHC 

Safe shoveling can prevent injury
With the first snowfall comes the need to pull out the dreaded shovel. To avoid injuries, particularly to the back, remember to warm-up first, pace yourself while you work, and pay attention to your technique. If you are over 40 and overweight, or have a heart condition, you might want to talk to your healthcare provider about the level of physical activity that is safe.
Expert: Dr. Joe Nemeth – MUHC Emergency Physician

Remember to cover up
Quebec winters are famous for subzero temperatures. Exposure to cold temperatures can result in severe injury and even death. To avoid frostbite, remember to bundle up before heading out. In extremely cold temperatures, exposed skin can freeze in minutes. A hat and scarf can help your body retain heat and gloves are vital for protecting the extremities, which have reduced blood flow during cold weather. Moisturizer is important to keep skin hydrated and to avoid dryness and cracking. Incredibly, sunburns can also occur in winter, so remember to wear sunscreen to protect against UV rays even on cloudy days.
Expert: Dr. Beatrice Wang - Acting Director of the Melanoma Clinic at Royal Victoria Hospital site of the MUHC 

Don’t be SAD – Enjoy the winter
Trudging through the snow and ice, the constant cold and lack of sunlight – it’s no wonder many people feel down in the winter. Seasonal Affective Disorder (SAD) is not just the ‘winter blues’, but a functional impairment that is recurrent around the same time each year, typically beginning in the fall. People who suffer SAD often feel tired and lethargic, withdraw from friends and social activities and up to 90% may experience the need for increased sleep. It’s important to exercise and take Vitamin D; ‘light therapy’ may also help – our expert can tell you more. 
Expert: Dr. Karine Igartua - Psychiatrist and co-director of MUSIC

Eat well and your body will thank you
With heavy sweaters hiding your figure, and numerous holiday parties stocked with food and wine, it’s not a surprise that many of us pack on a few extra pounds in the winter. Studies show that 70-80% of individuals experience increased appetite in winter and as many as 90% of people experience what they consider unacceptable weight gain. This can be avoided by eating a healthy balanced diet and exercising at least three times a week. Our expert can tell you more.


Seniors can be active with confidence in winter
Seniors are particularly at risk from the cold and can suffer serious breaks from slipping and falling on ice. Research suggests that one in three seniors will take a tumble this winter. Footwear with good traction is a must, but there are a number of other safety tips that seniors, or those that care for them, should know. Safety can begin with something as simple as carrying a small, pocket-sized bag of grit or cat litter to sprinkle on icy patches.
Expert: Dr. Jose Morais - Director of Geriatrics at the MUHC

Breathe easy this winter
Cold weather can worsen breathing for people with asthma and COPD. On very cold days it is best to avoid spending time outdoors. If you do have to go out, do so for the shortest possible time and cover your nose and mouth with a scarf. It is also advisable to take your reliever medication (i.e. Ventolin etc) 15 to 20 minutes before going out to help prevent airway closure.
Expert: Dr. Ronald Olivenstein - Medical Director of the Montreal Chest Institute of the MUHC

Time for the sniffles!
Many nasty flu viruses have appeared over the past few years, not least of all H1N1. Flu season typically starts in the fall and stretches through winter. In fact, this year’s ‘flu season’ has already begun in Québec. There are many tips and tricks that might help you avoid a cold or flu this season including good hand hygiene, but certainly the best advice is to get the flu shot. Vaccination is harmless and takes just a few minutes. At the very least vaccination can help you avoid a miserable week of illness – at the best it could help save your life!
Expert: Dr. Brian Ward - Associate Director of the Research Institute of the MUHC