Winter wellness and safety guide

The ideal Northern winter closet should include:

• A warm hat that covers your ears.
• A scarf or neck warmer.
• A face mask or balaclava to cover exposed skin.
• Mittens, preferably waterproof or water-resistant. Your fingers will stay together for added warmth.
• Wool or synthetic (not cotton) socks. When cotton gets wet, it stays wet for a long time and loses heat, making you colder faster.
• Layered wool or synthetic (not cotton) will provide insulation and allow you to adjust for changing temperatures.
• An insulated winter-weight coat, preferably one that is water-resistant and windproof.
• Insulated snow pants.
• Winter boots rated for below-zero temperatures. Lower temperature ratings are better.
• Clothing made with hide or fur can can be very insulating and offer protection from the weather.

Additional items

• Ice-grippers or cleats that fit on boots for walking on icy surfaces.
• Hand and/or foot warmers that fit into mittens and boots.
• Walking poles or walking sticks can be helpful to keep balance.

Even if you have all the clothing and gear needed for a safe and active winter, there will still be days when it's advised to stay indoors and out of the elements. Check the weather forecast and watch for extreme weather alerts on the WeatherCAN app or The Weather Network. Remember the temperature readings are just one part of the weather conditions. Wind, wet snow, hail, or rain will add to the chill, putting you at a higher risk for frostbite and hypothermia. For example, it may be -12 degrees but feels like -16 with the wind chill.

Be aware of frostbite

Look for the 4 "P"s of frostbite:

• Pink: Affected areas will turn reddish. This is the first sign of frostbite.
• Pain: Affected areas become painful.
• Patches: White, waxy feeling patches appear where skin is dying.
• Pricklies: Affected areas will then feel numb.

Recognize signs of hypothermia

Look for the "UMBLES" of hypothermia in someone who:

• Mumbles
• Stumbles
• Fumbles objects

Who is at risk?

Anyone is at risk when the temperature gets low, but some people are more at risk than others:

• Unhoused populations - those who lack shelter and/or proper clothing. In this case, warming stations - available in some communities in the north – can offer relief.
• People who use drugs or alcohol, as it may impair ability to sense cold.
• The elderly and the very young, as their bodies are less able to adapt to cold.
• People with certain conditions, including diabetes and Raynaud’s phenomenon.
• People taking medication that increase risk of cold injury (talk to your doctor or pharmacist about your risk).
• People who spend long periods of time outside (e.g., for work, etc.) without proper equipment.
• People who enjoy outdoor recreation such as hikers or skiers. Outdoor activity can cause a person to sweat, resulting in a chill. This can be dangerous if they are far from a space to get warm and dry.

Important reminder

Frostbite and hypothermia can become very serious. If you think someone might have frostbite, call 8-1-1 for advice. If the symptoms look more severe and/or you suspect hypothermia, seek immediate medical attention and call 9-1-1.

• Visit the WorkSafeBC pages: Take precautions when working in cold weather and Cold stress for safety tips and ways to reduce the risks from cold exposure.

Other tips for working outdoors

• Keep moving to generate warmth by stomping your feet, marching in place, or doing jumping jacks.
• Schedule outdoor work for warmer days and indoor tasks for the coldest days.

Winter road safety

• Drive with your vehicle lights on.
• Watch for people who play near, walk, cycle, or wheel on the road, as well as for animals.

Vehicle safety

Plan ahead and make sure you and your vehicle are ready for anything that may happen while driving.

Before you go

• Use winter tires. Put them on your vehicle before the first snowfall. Winter tires are required by law on most BC highways from October 1 to April 30.
• Check DriveBC for the latest road conditions and alerts, and make sure someone knows your planned route.
• Have an emergency kit in your vehicle.
• Clear all ice and snow from your vehicle, including the lights, before driving. Keep your snowbrush and ice scraper in your vehicle so it’s there when you need it.

Walking, cycling, and/or wheeling safety

• Dress for the weather (see "ideal Northern winter closet" section above).
• Let people know your route and how long you plan to be gone.
• Try to avoid areas you know are icy and watch for slippery surfaces that might cause a fall. If ice is unavoidable, wear cleats and appropriate footwear.
• Make eye contact with drivers when crossing the street.
• Wear reflective gear and use lights to make sure you can see and be seen in low-light conditions.

For more information on winter road safety, check Injury Prevention's Road Safety: Weather and road conditions page.

Living in the North, we don't know exactly when or how much snow we'll get, but we do know we'll get it, and we might get a lot of it. Shoveling snow can be an excellent source of physical activity, but it also has its hazards. Here are a few tips to lower the potential for injury due to shoveling:

• Shovel frequently: It's better to shovel less snow, more often. This might mean going out several times to keep on top of a large snowfall. Moving less weight multiple times will be easier on your body than moving it all at once.
• Don't put it off: Snow is lighter and drier when it first falls, so the sooner you can deal with it the easier it will be.
• Take your time: Rushing will increase your chances of injuring yourself. Work slow and steady, paying attention to your body mechanics. For example, lift with your legs, not your back; push snow rather than throwing it when possible; when you must throw snow, don't overload your shovel and don't twist your upper body - instead, turn your feet in the direction you plan to throw the snow.
• Dress in layers: Wear layers you can remove to avoid getting sweaty and chilled.

Visit the Canadian Centre for Occupational Health and Safety page on snow shoveling ergonomics for more information.

• Look out for your neighbours and elders. If you’re able to help someone who is struggling to keep up with the snow, please do!
• Alternatively, if you’re struggling to keep up, please reach out to a neighbour or local organization for support. Some communities and districts have programs for snow removal. Contact your city, town or regional district office for information.

The North experiences freeze-thaw cycles which result in icy conditions. Winter tires and ice-gripping cleats are important sources of traction during slippery conditions, but it's also important to keep areas where others might walk or wheel as safe as possible. 

Here are a few eco-friendly ideas for increasing the traction on your driveway, walkways, and sidewalks to decrease the chance of a slip and fall:

• Sand or gravel
• Kitty litter (unscented)
• Coffee grounds
• Fireplace or wood stove ash
• If using de-icer, try to buy something salt-free to limit the impact on pets, waterways, and the environment in general.

Warming stations are essential for providing shelter and warmth during extreme cold weather. These stations are available throughout various communities in Northern BC. They offer a safe space for individuals to escape the cold, especially for those who may not have access to adequate heating at home.

More information on warming stations:

• FNHA Funding Initiative
• BC Housing’s Shelter Map

Wood heat

Some homes have wood stoves that provide heat and keep costs down. Wood heat is an affordable heating option for many, but it poses risks to both indoor and outdoor air quality. Wood smoke has very small particles and gases which can aggravate many health conditions. 

Follow these tips to save money and reduce health impacts:

• Follow local burning bylaws.
• If possible, do not burn during an air quality advisory.
• Split, stack, cover, and store wood for six months prior to use (use dry and seasoned wood).
• Use an efficient CSA or EPA certified wood stove.
• Don't burn garbage or treated woods (since they produce toxic fumes).
• Maintain your chimney and wood burning appliance so it burns clean and is safe.

Did you know that you can use a portable indoor air cleaner (store bought or DIY) to reduce smoke particles in your home year-round?

Space heaters

If portable space heaters are needed, use these tips to reduce fire hazards:

• Only use heaters that have been safety certified (CSA, UL, ULC).
• Never use a heater with suspected damage and ensure plug fits tightly into the wall socket.
• Do not leave unattended.
• Ensure the heater has safety features (tip-over and overheat auto-shutoff).
• Avoid placement near flammable objects and avoid use of extension cords.
• Do not use your electric or gas oven to heat your home since this can cause unsafe carbon monoxide and nitrogen dioxide levels (gas stove) and increase burn and fire risks (both gas and electric stoves).

For more information, visit Technical Safety BC.

Indoor air quality

 It’s natural to spend more time indoors and keep windows and doors closed during the cold winter months. To improve indoor air quality, reduce sources of indoor air pollution and follow the tips listed on the 'Indoor Air Quality' HealthLink BC website.

Carbon monoxide

Carbon monoxide poisoning occurs most often in the winter. Higher indoor levels of carbon monoxide are usually due to malfunctioning appliances and blocked vents. Carbon monoxide poisoning can be particularly dangerous for people who are sleeping or intoxicated. Use a carbon monoxide detector and learn more about carbon monoxide poisoning and how to prevent problems in your home by visiting the 'Carbon Monoxide Poisoning' HealthLink BC website.

Radon

Winter is the best time to test for radon gas in a home. Health Canada recommends that homes be tested for a minimum of 91 days (ideally between October and April) but preferably for 12 months. The detectors should be set up in the lowest lived-in level of your home where you spend at least four hours of your time each day.

More information about radon in the home: Northern Health's 'Radon' website.

Outdoor air quality

During winter, air quality can suffer due to temperature inversions. This happens when cold air near the ground is trapped by warmer air above, creating stagnant conditions in valleys. As a result, pollutants can build up at ground level, where we breathe.

Common sources of pollutants

In Northern BC, some major sources of winter pollution, which may have serious health impacts, include:

• Residential wood smoke
• Unnecessary vehicle idling fumes

Tips for protecting your health

To help reduce exposure to pollutants and protect your health:

• Warm up your vehicle: Limit warm-up time to less than one minute and continue warming the vehicle while driving. Check your owner's manual for specific recommendations.
• Stay informed: If you’re sensitive to outdoor air pollutants:
  • Listen to your body and follow your respiratory care plan.
  • Carry your rescue medication with you.
  • Subscribe to BC's air quality service for updates.
• Choose safe routes: When walking or exercising outdoors, try to avoid major roads and areas with heavy wood smoke.
• Avoid idling: Please don’t leave your vehicle running unnecessarily, especially in school drop-off areas.

Winter related isolation, especially if living in a remote community, can have significant impacts on both physical and mental health. We can reduce isolation and limit the negative effects of isolation by:

Using technology

• If face to face visits are not possible, consider a phone call, video call, or group chat with loved ones.
• Access telehealth services through Northern Health's Virtual Clinic.
• Foundry BC offers virtual counselling and chat options for caregivers and people 12 - 24 years old.
• Virtual communities like online forums or social media groups offer a sense of belonging and connection, where members can connect, share experiences, and support each other.

Fostering social connections takes place year-round but can be especially important when experiencing isolation. Ideas to foster social connection include:

• Community Events. Organize regular community events such as potlucks, game nights, or cultural events and festivals to bring people together.
• Support Groups. Establish support groups for different demographics, such as seniors, new parents, or those with chronic illnesses, to provide mutual support and companionship.
• Libraries and Community Centers. Ensure these facilities are well-stocked with resources and offer programs that encourage social interaction, such as book clubs or craft workshops.
• Community Volunteering. Volunteering for community projects can help build a sense of purpose and connection.
• Food as Connection. Preparing, sharing and eating food together is a great way to feel connected to others. Good company and good food always go together! Watch this commercial to see food as connection in action.

For more ideas on creating and keeping social connection, check out this Northern Health story: WHO declares loneliness a “global public health concern”

While not unique to Northern BC, vaccination is a crucial step in promoting overall health and preventing illness. Vaccines help protect individuals and communities by building immunity against infectious diseases. Check out Northern Health's flu and COVID immunization clinic locations and schedules.

In the cooler and darker months, some items might be out-of-season and have to travel longer distances to get to our Northern stores, or may not be available at all. This affects food quality, accessibility, and affordability. It might be helpful to know that frozen, canned, or dried foods can be a great choice. They can be a reliable substitution for fresh items and can be equally nutritious.

Consider preparing or buying preserved ingredients such as:

• Frozen vegetables
• Canned applesauce
• Dried moose meat
• Canned salmon

Or choose ready to eat preserved foods, such as:

• Canned pasta sauce
• Frozen casseroles
• Salsa and jams

Colder and shorter days might mean warm hearty meals that are cooked more slowly and feature robust ingredients and flavors.

Do you find your preferences and appetite changes in the winter? Check out this Northern Health story: We eat with our feelings: A normal part of being human.

Hydration is important year-round, but winter can increase the risk of dehydration. Dry air, wearing multiple layers, and having a cold or flu can lead to fluid loss, especially during physical activity.

To stay hydrated, enjoy water, herbal teas, milk, soups, and other fluids you enjoy.

Sunlight helps our bodies produce vitamin D, which supports bone health, immune function, and overall well-being. In winter, with less sunlight, getting enough vitamin D in our diets is important. Good dietary sources include fatty fish (salmon, mackerel), fortified milk and alternatives, and egg yolks.

Northerners might consider taking a vitamin D supplement during the winter. Some populations like older adults and breastfed children are advised to take a daily vitamin D supplement year-round.

More information: Vitamin D and Your Health - HealthLink BC

All year round, food can be an important connector - to others and to our culture and traditions. In the winter we may be more at risk for social isolation. One strategy to stay connected can be to plan, prepare, share, and eat foods with loved ones, co-workers or neighbors. Good company and good food always go together!

More information: Culture is an entree, not a side dish: How cultural foods support health and wellness - Northern Health Stories

Light exposure

• Open curtains to let in natural sunlight.
• Spend time outdoors, even when bundled up.
• Consider using a light box to help with Seasonal Affective Disorder (SAD).

Sleep Schedule

• Try to keep a regular sleep routine.
• Practice good sleep hygiene.
• Keep you internal clock in sync with natural light cycles.

Stay active

• Do indoor physical activities.
• Try yoga, home workouts, or dancing.
• Movement can boost mood and energy.

Stay connected

• Use calls, video chats, or social media to maintain social connections

Get creative with indoor activities

• Painting
• Playing an instrument
• Baking and cooking
• Puzzles and board games
• Woodworking
• Model building
• Home improvement projects

Professional help

• If your symptoms are severe, consulting a healthcare provider for therapy or medication can be beneficial.

Before trying any of these recommendations, please check with your primary health care provider to make sure they’re suitable for your health needs.

During winter, some people may increase their substance use, whether to celebrate holiday parties or cope with feelings during the darker days. This can include alcohol, cannabis, recreational drugs, or prescription medications used without medical guidance. While these substances might enhance experiences or provide temporary relief from low moods, they also come with significant risks, such as dependency and worsening mental health symptoms.

• Try not to use alone and go slow to minimize risks. If you do find yourself alone, you can use the Brave app to find anonymous online support.
• If you’re struggling to cope with negative feelings, seeking support from healthcare professionals or mental health services can provide safer, more effective strategies for managing low mood during the winter months. 

Living in the North can be tough on mental health because of our long, dark winters and isolation. Here are ways to feel better:

• Seven ways to cope with the winter blues - Mental Health Commission of Canada
• Dark days can get us down – tips to stay active and mentally well through the holidays - Fraser Health Authority

Here are some creative ways to stay active this winter:

• Winter chores: Many winter tasks are great exercise. For example:
  • Clearing snow: Good workout! Listen to your body and take breaks.
  • Chopping firewood: Help someone out, but use only dry, seasoned wood to reduce smoke.
  • Scraping windshields: Another way to stay active.
• Play in the snow: Build a snowman, have a snowball fight, or make snow angels.
• Try new activities: Enjoy skating, sledding, skiing, ice fishing, or snowshoeing. Check Northern Health's Winter sport and rec safety page for tips.
• Go for a walk: Bundle up and walk during daylight hours.
• Walk like a penguin: Keep your hands at your sides for balance. On slippery surfaces, lean forward with feet slightly pointed out, bend your knees, and take short, shuffling steps. Take your time and focus on balance.

Falls can occur at any time of the year, but winter brings more hazards because of cold and wet weather, ice, and longer periods of darkness. Older adults may be at increased risk of having a serious injury related to a fall. To reduce your risk of a fall:

• Learn about preventing falls at Injury Prevention’s Seniors Falls Prevention page.
• Find exercises and activities you can do to improve your strength and balance.

On days when it's not safe to be outside, get creative with indoor activities:

• Indoor walking: Use indoor tracks, shopping malls, libraries, or church gyms. You can also walk up and down stairs in your home or building.
• Exercise while watching TV: Move around or lift weights (soup cans, bags of rice, or full water bottles work too).
• Explore online options: If you have internet access, there are plenty of virtual and home-based activity options available.
• Active housework: Tackle chores to help you reach your movement goals while getting things done.
• Join a local gym or community center: Check out what's available in your area. You might even make new friends!