Srinagar: As winter tightens its grip on Kashmir, hilly areas are blanketed with fresh snowfall, while Srinagar and other regions experience sub-zero temperatures. Here are expert-backed tips to stay safe and healthy, with references to medical advice.
Stay warm: Layering is key: The plummeting temperatures demand effective insulation. Layering with thermal wear, woolen sweaters, and windproof jackets is essential. The Centers for Disease Control and Prevention (CDC) stresses upon dressing in layers traps heat more efficiently and allows flexibility in adapting to temperature changes.
Tip: Keep extremities warm with insulated gloves, woolen socks, and caps to prevent frostbite.
Protect against respiratory issues: Cold air can trigger asthma, bronchitis, and other respiratory problems. According to the American Lung Association, wearing a scarf or mask over your nose and mouth warms the air you breathe, reducing irritation to airways.
Tip: Use a humidifier indoors to maintain moisture levels and prevent dry air from worsening respiratory conditions.
Boost immunity with proper nutrition: Winter calls for a diet rich in vitamins and antioxidants. The Harvard TH Chan School of Public Health suggests consuming foods like citrus fruits, leafy greens, and nuts to enhance immune function.
Tip: Traditional Kashmiri dishes and dried fruits provide warmth and nutrition. Adding turmeric, ginger, and garlic can further strengthen immunity.
Stay active indoors: Cold weather often limits outdoor activities, leading to a sedentary lifestyle. The World Health Organisation (WHO) recommends engaging in indoor exercises like yoga, stretching, or simple aerobics to maintain physical fitness.
Tip: Take short walks indoors or practice moderate exercises to keep blood circulation steady.
Hydration matters even in winter: Dehydration is common in winter due to less obvious sweating. Drinking sufficient water prevents dry skin, promotes kidney function, and aids overall health.
Tip: Warm beverages or herbal teas not only keep you hydrated but also provide comfort in the cold.
Prevent skin dryness and cracking: Cold, dry air saps moisture from the skin. The American Academy of Dermatology advises using a thick moisturiser and avoiding long, hot showers, which can further dry out the skin.
Tip: Apply petroleum jelly or natural oils like almond or coconut oil to keep your skin soft and prevent cracks.
Avoid carbon monoxide poisoning: Using heaters or burning wood in enclosed spaces can lead to carbon monoxide buildup. The CDC warns that this odourless gas can be deadly if inhaled in large amounts.
Tip: Ensure proper ventilation when using traditional bukharis or gas heaters, and install a carbon monoxide detector if possible.
Watch for frostbite and hypothermia: Extended exposure to cold can result in frostbite or hypothermia, both of which are medical emergencies. Signs include numbness, shivering, and confusion.
Tip: If someone shows symptoms, seek immediate medical attention and slowly rewarm the affected areas with warm water (not hot).
