During the winter the temperature can drop quickly and that can create a number of physical challenges. The following health protection guidelines help individuals deal with the cold weather, stay healthy and safe:
•Keep warm-When in cold environments or outdoors be sure to keep your neck, head, hands and feet warm by wearing a hat, scarf, gloves, thick socks etc. Also wear multiple layers of warm clothes as then it is easier to make any necessary adjustments.
•Warm up-After getting out of bed drink warm water and if engaging in activities build up gradually, avoid intensive activity.
•Maintain a healthy diet-Avoid eating and drinking too much, or consuming too much alcohol. Eat high fiber foods such as fruit and vegetables as they help to avoid constipation.
•Take precautions when bathing-Anyone with cardiovascular disease should avoid hot springs or baths. Do not visit hot springs after drinking or consuming alcohol. It is advised that the temperature of hot spring baths should not exceed 40 degrees Celsius and take place no sooner than two hours after eating.
•Exercise an appropriate amount-Do not exercise outdoors early in the morning or late at night. Wait for an hour after an evening meal to let the food digest properly before exercising. Choose a suitable time and environment in which to exercise.
•Take measures to control illnesses-Regularly check your blood pressure and blood sugar level, take medication regularly as instructed by a medical professional, quit smoking, maintain a balanced diet and engage in regular exercise.
•Carry medication on one’s person-Always carry your National Health Insurance Card, Medical Record Card and medication to be taken in the event of an emergency on your person when outdoors and make a note of your local hospital, related diagnoses and list medications to which you are allergic, for use in an emergency.
•In the event of symptoms seek immediate medical attention-If you experience tightness in the chest, facial asymmetry or weakness in the arms immediately call 119 and get to hospital as quickly as possible. If you require an interpretation service call the 1955 Hotline for assistance.
面對寒冬怎麼做？8個保健要點讓你遠離健康危機！
冬季氣溫驟降，身體可能面臨各種挑戰！
以下8個保健要點，幫助你應對寒冷天氣，保持健康與安全：
•保暖-在低溫環境或外出時，頭頸部及四肢末端要做好保暖，善用帽子、圍巾、手套、襪子等，穿著多層次保暖衣物以方便調整
•暖身-起床後先喝溫水，活動時應循序漸進，避免急促運動
•健康飲食-避免大吃大喝及過度飲酒，多攝取蔬果等高纖食物，幫助預防便秘
•泡澡注意-如有心血管疾病者，避免泡湯或泡澡。飯後或飲酒後請勿泡澡，建議泡湯溫度勿超過40°C，並在飯後2小時再進行
•適度運動-避免清晨或深夜外出運動。晚餐後請等待1小時讓食物消化後再開始運動，並選擇適合的運動時間與環境
•妥善控病-定期量測血壓、血糖，遵照醫囑規律服藥、戒菸、保持均衡飲食與規律運動
•隨身帶藥-外出時隨身攜帶健保卡、病歷卡及緊急用藥，並註記平時就醫醫院、診斷及藥物過敏史，以備不時之需
•有症狀立即就醫-若出現胸悶、臉部不對稱、手臂無力等症狀，請立即撥打119搶時間送醫。如需通譯服務，可撥打1955尋求協助
