Greetings

Welcome to the January edition of FYZICAL Hendersonville newsletter.

❄ ❄ ❄As we get ready for a potential winter weather event, please review these safety tips. ❄ ❄ ❄

Preventing Slips on Snow and Ice

To prevent slips, trips, and falls, the following precautions will help reduce the likelihood of injuries:

• Wear proper footwear, non-slip soles when walking on snow or ice is unavoidable because it is especially treacherous. A pair of insulated and water-resistant boots with good rubber treads is a must for walking during or after a winter storm.
  
  
• Take short steps and walk at a slower pace so you can react quickly to a change in traction, when walking on an icy or snow-covered walkway.
• Master the Penguin Walk and Other Techniques: Adopt deliberate movements like short steps, slightly bent knees, and a forward-leaning posture to maintain stability. Scan your path for hazards, and don’t shy away from taking the long, safe route or even sliding if conditions are severe.  Use your arms slightly out to the sides as a counterbalance.

Know What to Do in a Fall

• If a slip happens, protect yourself by tucking your chin, cradling your head, and avoiding outstretched arms. If you slip/fall, assess yourself for injuries before getting up. If you’re hurt or unable to get up, try to get someone’s attention for help. If you’re uninjured, get up carefully by rolling onto your hands and knees and slowly rising to a standing position.  
   

Carrying Items Safely on Ice

• Use a backpack or crossbody bag to keep your hands free preferably.
• If you must carry items, distribute the weight evenly and avoid overloading yourself.
• Avoid walking with hot liquids, as they can cause secondary injuries during a fall.

Techniques for Walking Safely on Ice

Look Where You’re Going

• Keep your head up and scan for icy patches ahead.
• Avoid distractions like texting while walking.
• If actively walking on ice, go slow and look down at your feet as needed.

Don’t Be a Hero

It’s ok to look a little silly while navigating icy ground.

• Keep your knees more bent than usual to lower your center of gravity.
• Avoid icy patches and go the long way around to your destination if needed.

Getting In/Out of a Car on Ice

• Hold onto the car frame for stability.
  • Do not hold onto the door as it is not fully stable.
• Plant both feet firmly on the ground before standing or sitting.
• Use the car as a hand hold if maneuvering to another side of the car.

Icy Stairs

• Try to avoid stairs as much as possible during a freeze.
• Always use railings for support, preferably with two hands if possible.
• Step carefully, one foot at a time, and check for hidden ice before stepping.
  • Test the surface by gently moving your foot back and forth.
• Always assume the front steps of your home are icy until proven otherwise.

Unavoidable Black Ice

• If you encounter black ice, stop and shuffle carefully to regain control.
• Focus on small, deliberate movements rather than big strides.

Stay safe out there!

Keeping your bones healthy is vital, especially as you age, because it helps to reduce your risk of osteoporosis and associated complications. Calcium and vitamin D are essential for bone health, so it’s important to obtain enough of these two nutrients either through your diet or through supplementation.

Preventing injuries while driving involves both proactive measures and defensive driving techniques. The first step is to ensure that you and all your passengers are wearing seatbelts. It’s important to avoid all distractions, such as cell phones and eating, that can take your eyes off the road. It’s also essential to follow cars at a safe distance so that you can safely stop, especially if you have to stop suddenly.

Pay attention to your surroundings by regularly checking your rearview and side mirrors, checking your blind spots, and signaling before making lane changes. Ensure that you follow speed limits and traffic signs, signals, and lights. Never drive under the influence of alcohol or drugs, and avoid driving when you’re tired. 

In addition to these measures, ergonomic driving practices play a crucial role in preventing sprain and strain injuries when driving. Adjust your set to ensure you maintain a proper posture, keep both hands on the wheel at the 3 and 9 o’clock positions, and take regular breaks on long-distance drives to stretch and reduce unnecessary strain on your body.

Cervical Cancer Awareness Month is celebrated in January and serves as a reminder of the importance of early detection and prevention strategies for cervical cancer. Throughout January, awareness campaigns highlight the significance of regular Pap smears and human papillomavirus (HPV) tests, both of which play key roles in the early detection of cervical cancer, and the HPV vaccine, which plays a key role in the prevention of cervical cancer. Providing education to the public about early screening and detection programs and advocating for accessible access to healthcare helps to improve patient outcomes and increases survival rates. 

Here are two simple recipes to enjoy for lunch or dinner.

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