“Sad”dened by the thought of colder weather?
If so, you aren’t alone. Find out how to winter-proof your mood, C3 Get the scoop on snow removal, C2
Wintertize
gillette news record
SECTION C Thursday Oct. 28, 2010
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The latest news you can use to make your life easier
When the leaves fly, cleanup can be a breeze By Metro Services The autumn foliage can be beautiful to admire. However, once the trees are past their peak and begin to drop their leaves, autumn can mean lots of yard work for homeowners. A mature tree can have more than 200,000 leaves, most of which will fall to the ground when the cooler weather arrives. Multiply that amount by the number of trees on the property, and one can see what a task removing leaves can be. Depending on the size of a person’s property, leaf removal can be an all-day project. However, when done right, one ensures the lawn underneath the leaves continues to thrive and will be in a better position to ride out the winter. For most, a human-powered rake is the best tool for removing leaves. While blowers might seem quicker, they can simply disperse the leaves instead of congregate them for easier disposal. What’s more, blowers can be noisy and distribute fuel emissions into the air. It is important to rake deep enough to disturb the thatch or dried up grass and other debris that can form in the lawn. This helps prevent the lawn from suffocation or discoloration.
Leaves can be gathered and packed into biodegradeable bags and brought to the local recycling center. They also can be broken down and used in compost. Leaves on their own do not make ideal organic material, so it’s best if they’re mixed into a compost pile to generate that “black gold” plants love. If there are not many leaves on the property, a lawnmower can be pushed over the leaves to break them up into food for the lawn. However, large quantities of leaves should be raked and removed. There are several things you should know when gathering leaves:
S Try not to mix leaves with any rocks or debris -as this has been known to clog machinery.
S Avoid piling branches on leaf piles. S And finally, avoid piling leaves in the street as this can cause very hazardous conditions.
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Come the cooler weather, leaf removal becomes a chore for homeowners. Learn the ways to make the work go more smoothly.
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Page C2
Thursday, Oct. 28, 2010 S gillette news record S Gillette, Wyoming
Winterize
The scoop on safe shoveling
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S Don’t smoke or drink caffeine before starting to shovel. These substances can constrict blood vessels and compound problems of blood flow to and from the heart. S Stretch your back, legs and arms before shoveling to reduce the chance for strain or more serious injury. Warm up muscles by walking or marching in place. Swing your arms and rotate your neck as well.
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S Choose a small-bladed shovel. This will prevent you from overloading the shovel with snow.
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S Always bend with the knees and lift with your legs. Step in the direction you’ll be throwing the snow so you’re not pivoting at your back and waist, potentially causing injury.
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You should not bend at the waist when shoveling snow due to the heightened risk of injury By Metro Services Heart attacks, strain on the back, muscle spasms, and additional conditions can all be side effects of shoveling snow. A required task in many regions of the country each winter, shoveling snow could turn into a medical emergency. Typical winter conditions, such as temperatures below 20 F, a few inches of snow and the physical activity of shoveling, can cause death rates from heart attacks to triple among men 35 to 49 years old, say medical experts. While shoveling may seem like child’s play, it’s really the equivalent of playing an active game of tennis or doing speed walking. That’s a big demand on the body, primarily for individuals who are not accustomed to such physical exertion. Also, people underestimate just how many pounds of snow are being moved. On average, a shovel loaded with snow can weigh approximately 15 pounds. Repeatedly removing snow over the course of even a few minutes can add up to thousands of pounds. Shoveling snow safely requires a few precautions.
S Do a lot of pushing of snow and a little lifting whenever possible. S Shovel in sections, especially when there is a heavy accumulation of snow. S Dress in layers so you can remove them to feel comfortable. You don’t want to sweat and risk hypothermia. Also, drink plenty of water to stay hydrated. S Pay attention to what your body is telling you. If you feel pain, shortness of breath, dizziness, or any other adverse symptoms, stop shoveling and get rest or medical attention.
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Gillette, Wyoming S gillette news record S Thursday, Oct. 28, 2010
Feeling blue?
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Prolonged feelings of sadness during the winter weather could be an indication of SAD, a real medical condition.
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Page C3
You may be suffering from Seasonal Affective Disorder
By Metro Services Everyone feels sad or blue from time to time. Individuals who feel prolonged symptoms of sadness when the cooler weather arrives could be experiencing a common medical condition. Fortunately, treatment is relatively easy. Depression is a common illness and one that today is more accurately diagnosed, and it no longer carries the stigma it had in the past. There are many types of depression, and there are thousands of people who suffer from a particular kind during the change of seasons: Seasonal Affective Disorder, or SAD. The National Institute of Mental Health says that SAD is characterized by the onset of a depressive illness during the winter months, when there is less natural sunlight. The depression generally lifts during spring and summer. Some people do experience SAD in reverse, with depressive feelings in the summer, but for most it is a winter condition. It is estimated that 25 percent of the American population suffers from mild winter blues and about five percent suffer a true seasonal affective depression. Most doctors attribute SAD to reduced exposure to natural sunlight. During winter months the sun sets much earlier in the evening. Individuals who spend long hours inside of the house or at work during the day may miss out on the sunlight. SAD is linked to the production of melatonin, a hormone that induces sleep. Melatonin is produced in greater quantities when it is dark, which may contribute to feelings of depression. The easiest way to avoid SAD is to get ample exposure to sunlight. Even an hour of sunlight each day can help ward off symptoms of seasonal depression.
Consider these options: S Sit by bright windows when inside, such as in an office building or restaurant. S Take brief walks outdoors. If it is too cold, head to a place indoors that has ample natural sunlight, such as a shopping mall. S Drive with the windows down, as the tinting can prevent exposure to sunlight. S Use a light box (there are many different versions in a variety of price points) to supplement natural sunlight. S Maintain a consistent sleep-wake schedule.
Individuals who find that light therapy alone does not work for SAD can talk to a doctor about temporary use of a mild antidepressant drug for the winter months. Because these medications can take several weeks to begin working on symptoms, individuals who know they are prone to SAD can begin treatment a month before symptoms generally are full-blown. Keeping the mind busy with hobbies that are not reliant on being outdoors can also help. What’s more, a mid-winter vacation to some a warmer, sunnier locale may be an added boost. If SAD symptoms are affecting a person’s quality of life, he or she should contact a doctor for the best course of treatment.
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Thursday, Oct. 28, 2010 S gillette news record S Gillette, Wyoming
Winterize
Seniors: How you can be safe this winter By Metro Services Extreme temperature changes can be dangerous to the senior set. This can make winter weather as challenging as the summertime heat, as winter also throws ice and snow into the mix, which can make getting around treacherous. Here are some safety precautions to take whether seniors are venturing outdoors or simply winterproofing their homes. Around the House
S Keep the thermostat set to at least 65 F (19 C) to prevent hypothermia. Do not use the oven to provide heat in the house. If it is difficult to afford heating oil, propane or natural gas, find out if there is a senior program in your area. S Inexpensive plastic sheeting can provide extra draft protection on windows. S Purchase carbon monoxide detectors to signal whether there is dangerous carbon monoxide present at the first instant. S If possible, pay a service or neighbor to shovel snow or plow the driveway. If you are forced to shovel, take frequent breaks. Listen to your body and rest if you’re tired. S Make sure railings at entryways are in
‘When it comes to frostbite, the most susceptible body parts are fingers, toes, ear lobes, and the nose.’ good working order and there is adequate lighting to ease with entering and exiting the home. S Keep walkways salted to prevent ice buildup. S Consider using delivery services or shopping online to reduce the number of trips that have to be made in inclement weather. You can even shop for groceries via the computer. S Even though it is cold out, it is still important to stay hydrated. Seniors are often at risk for dehydration and may find it difficult to consume enough fluids when it is cold. Try for 6 to 8 glasses per day. S Keep a bench or stool next to the door. This way you can remove your shoes upon entering and eliminate slippery puddles from melted snow that gets caught in shoe soles.
Outdoors
S Frostbite and hypothermia are two of the biggest dangers seniors face. Always dress in layers to leave some leeway for fluctuating temperatures. When it comes to frostbite, the most susceptible body parts are fingers, toes, ear lobes, and the nose. Symptoms of frostbite include numbness and a white cast to the skin in the affected area. Hypothermia is signaled by confusion, sleepiness, reduced breathing and heart rate, and extreme shivering. S A broken bone can be a very traumatic injury for a senior. The strength of bones diminishes as a person ages. Therefore it can take longer for you to heal than a child or younger adult. Reducing the chance for falls can help prevent such injuries. Always wear shoes with rubber treads for traction. If you rely on a walker or cane, make sure the rubber tips are in good working order. A metal pronged tip could provide added traction. S It can be strenuous to walk through deep snow. Try to choose shoveled paths. S Black ice can make driving treacherous, and blowing snow can reduce visibility. If you feel uncomfortable driving during inclement weather, simply don’t.
Green ways to keep warm this winter By Metro Services Cooler days are on the horizon. As the mercury drops, energy consumption to heat the home tends to rise. Individuals concerned about making environmentally friendly heating choices may wonder just what can be done to stay green – and save some green in the process. The average North American homeowner spends about $800 to $1000 for the winter season heating his or her home. Those who rely on natural gas tend to spend less overall than homeowners who use propane, electric or oil to fuel their furnaces. Reducing reliance on heating fuel benefits the planet and most people’s wallets. While it may not be possible to turn off the heat altogether this season, there are ways to reduce dependency by making a few changes. * Get active. Re-evaluate exercise regimens. Exercising produces internal body heat and can help people resist the temptation to turn up the thermostat. What’s more, active people are less likely to loaf around the house, where inactivity can lead to feelings of chilliness. * Block drafts. Now is the time to seal any drafts around windows and doors. Caulking is a permanent fix, or weather-proof tape and plastic can be used. For those who want a little extra protection, draft “snakes” or other stuffed products can be placed on the bottom of doors to keep warm air in a room.
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* Revamp the radiator. If the home uses radiators for heating, simple aluminum foil placed behind the radiator can direct heat into the room more effectively. Radiators that lie on the exterior walls of homes may lose heat to the outdoors, so these are the first that should be targeted. * Bundle up. People can don warmer clothes to wear around the house if it means being able to turn the thermostat down. Instead of trodding around the house wearing shorts and going barefoot, wear slippers and sweat pants. * Install a programmable thermostat. A programmable thermostat enables homeowners to set the temperature according to room activity. For example, the heat can be turned down when residents are out at work or sleeping. * Open the blinds and curtains. Let the sun shine in when the sun is strong. The rays will help to heat the home naturally. Be sure to also cut back shrubs and trees that block sunlight from entering the house. * Create a cozy atmosphere. Light candles, the fireplace or a woodburning stove and cuddle around wearing a blanket. * Enjoy hearty foods. Whip up plenty of stickto-your-ribs meals, such as stews and soups. Not only will cooking warm up the house with ambient heat from the stove (Warning: Do not use the oven to heat a home), rich foods will take longer to digest, causing the body to produce more heat during digestion.
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Thanks to fluctuating temperatures and increased susceptibility to broken bones should they slip on a patch of ice, seniors must be extra careful when going out during the winter months.
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