Health and Well-being Tips for Seniors

I am a senior citizen living in Kashmir, alone with my wife. Our children are abroad, and we rely on a helper for our daily needs. As the harsh winters approach, it becomes increasingly important for seniors like us to focus on our health and well-being. This is particularly true for those managing chronic conditions like diabetes and hypertension. I will summarise some essential tips that I have learned from the Healthy Bytes and articles about health in Greater Kashmir, on how seniors can safeguard their health during the challenging winter months in Kashmir.

Maintaining Warmth

Winters in Kashmir can be unforgiving, with temperatures already plunging to freezing levels. For seniors, maintaining body warmth is crucial to prevent illnesses such as hypothermia, chilblains (Shuh) or even exacerbation of pre-existing conditions.

• Wear Proper Clothing: Dress in layers, using thermal innerwear, woolen sweaters, and jackets. Ensure your socks and gloves are warm and dry to avoid chilblains or Shuh.
• Use Reliable Heating: Keep your living space comfortably warm using heaters or kangris (traditional Kashmiri fire pots). However, ensure proper ventilation to prevent carbon monoxide poisoning.
• Electric Blankets and Hot Water Bottles: While electric blankets and hot water bottles are useful, they should be used cautiously. Never place them directly on the skin to avoid burns, and ensure electric blankets are switched off before sleeping.

Stocking Medicines and Essentials

During winters, roads often become inaccessible due to heavy snow. Seniors should ensure they have an adequate supply of medicines and other necessities.

• Stock Up on Medicines: Keep at least two months’ worth of your prescribed medications for diabetes, hypertension and other conditions.
• First Aid Kit: Have a first aid kit with bandages, antiseptics and pain relievers readily available.
• Emergency Contacts: Keep contact numbers for your relatives, doctor, pharmacy and emergency services easily accessible.

Managing Diabetes and Hypertension

Cold weather can affect blood sugar and blood pressure levels, making it important for seniors to stay vigilant about their health.

• Monitor Regularly: Check your blood sugar and blood pressure levels frequently, as they can fluctuate more during winters.
• Healthy Diet: Eat a balanced diet rich in fiber, lean proteins and healthy fats. Include warm soups, fruits and green vegetables. Avoid excess salt to manage hypertension and sugary foods to control diabetes. Avoid processed foods.
• Stay Active Indoors: Engage in light indoor walking or exercises to maintain circulation and manage weight. Simple stretches can be highly beneficial.

Preventing Common Winter Illnesses

Seniors are more susceptible to respiratory infections and other winter-related ailments. Taking proactive measures can help minimize the risks.

• Get Vaccinated: Ensure you are vaccinated.
• Stay Hydrated: Drink warm water, kehwa or herbal teas to stay hydrated. Dehydration is common in winters as the sense of thirst diminishes.
• Avoid Exposure: Limit going outdoors, especially during early mornings and late evenings when temperatures are at their lowest. If stepping out is necessary, wear appropriate clothing and footwear.

Ensuring Adequate Nutrition

Proper nutrition is the cornerstone of good health, especially during winters when the body needs extra energy to stay warm.

• Seasonal Fruits and Vegetables: Consume locally available winter fruits like apples and oranges, along with vegetables like haakh, spinach, radishes, nadroos and turnips.
• Warm Beverages: Include drinks like Kahwa (traditional Kashmiri tea) and milk with turmeric to boost immunity.
• Omega-3 Fatty Acids: Add sources of omega-3 like walnuts and fish to your diet to improve heart health.

Caring for Feet and Skin

Cold weather can lead to dry skin and foot problems, particularly for diabetics.

• Moisturize Regularly: Apply a good-quality moisturizer to prevent dry, cracked skin.
• Foot Care: Inspect your feet daily for any signs of injury or infection. Wear comfortable, insulated footwear indoors and outdoors.

Mental Well-being

The long, harsh winters can take a toll on mental health, leading to feelings of loneliness or seasonal affective disorder (SAD) for people like us.

• Stay Connected: Use video calls or phone calls to stay in touch with family and friends.
• Engage in Activities: Keep yourself occupied with hobbies like reading, knitting, or listening to music.
• Sunlight Exposure: Spend time in sunny spots indoors to help regulate your mood and vitamin D levels.

Preparedness for Emergencies

Being prepared for emergencies can provide peace of mind during winters.

• Backup Power: Ensure you have an alternate power source, like an inverter for heating and lighting during power shutdowns.
• Stock Non-Perishables: Keep a supply of non-perishable food items, pulses, masala, cooking oil, teas, rice and atta.
• Snow Removal Tools: Have tools like a snow shovel handy to clear pathways if needed.

G Q Dar is a retired senior citizen from Zakura