What I See Every Day at Moul Mouj Health Centre
As early winter quietly settles over Kashmir, I have started seeing a sudden rise in elderly patients walking in with a familiar mix of concerns. Their stories are different, but the complaints are almost the same.
“Doctor Sahib, kuch din se mera blood pressure wapas badh gaya.”. “My knees haven’t let me sleep.” “My shoulders feel heavy.” “There’s a strange stiffness in my back every morning.”
The corridor fills with exactly these lines every day. Winter, for the elderly, doesn’t just bring cold winds, it brings a wave of aggravated pains, rising blood pressure, worsening stiffness, leg cramps, tingling in feet, numb fingers, disturbed sleep, and fatigue. And as temperatures drop, these symptoms appear faster and stay longer.
This is not just coincidence. Winter has a direct, powerful impact on the ageing body.
Why Do Elderly Pains Increase in Winter?
Blood Vessels Shrink in Cold Weather: When temperatures fall, blood vessels narrow to preserve heat.
Result: Blood pressure rises. Circulation to joints, muscles and nerves decreases. Old pains become louder.
Stiffness Due to Reduced Movement: Winters in Kashmir naturally restrict movement.
Elders sit longer indoors, move less, and walk irregularly.
Result: Joint lubrication decreases. Muscles stiffen. Knee and back pain worsen.
Drop in Vitamin D Levels: Less sunlight means less natural vitamin D.
Result: Bone pain. Muscle weakness. Fatigue. Increased risk of fractures in elderly.
Nerve Sensitivity Increases: Cold weather makes nerves more reactive.
Result: Tingling. Burning sensation in feet. Shoulder and arm nerve pain.
Poor Hydration in Winter: Most elders do not feel thirsty in cold weather and drastically reduce water intake.
Result: Muscle cramps. Headaches. Thickened blood → higher BP. Worsening kidney problems. Risk for heart attack and stroke.
Common Symptoms I See Every Day
These are the most repeated complaints from my elderly patients:
- Sudden rise in blood pressure
- Knee and shoulder pain
- Lower back stiffness
- Leg and foot pain
- Numbness or tingling in hands and feet
- Disturbed sleep
- Morning stiffness
- Breathlessness on walking in cold air
- Cramps at night
These are not “just winter problems.” They are your body’s SOS signals.
How to Prevent Winter Worsening: Practical Tips for Every Elder
Stay Warm—Layered, Not Heavy: Wear layers of warm clothing rather than one heavy sweater.
Protect: knees, lower back, feet, neck, head. Heat escapes fastest from these areas.
Warm Hydration Every 2 Hours: SIPS, not gulps. Warm water, kehwa without excessive sugar, soups—all keep muscles relaxed and circulation smooth.
Keep Moving Inside the House: Even if you cannot go out: 5 minutes of slow stretching or 15 minutes of indoor walk, Gentle joint rotation. Remember movement is medicine.
Sunlight—Even 10 Minutes Helps: Sit near a window, balcony, or sunny corner whenever possible.
Use Warm Packs, Not Direct Heat
Warmth helps, but direct heat can be dangerous for elderly skin. Avoid placing heating pads, electric heaters, gas heaters, electric blankets or kangris directly against the skin—especially the feet, knees, and lower back.
Why this is important:
As people age, their skin becomes thinner and nerve sensation decreases, meaning they cannot feel heat or pain quickly. What feels “mildly warm” to a young person may already be causing deep burns in an elderly person.
This is why we often see winter burns on:
- Feet kept too close to heaters
- Skin touched by hot kangris
- Legs on in electric pads or electric blankets
- Low back exposed to direct hot bottles
Safe Alternative: Use warm packs wrapped in a cloth, keep heaters at a safe distance, and never sleep with kangris or electric blankets close to the body.
Myth vs Fact: Winter Edition
Myth 1: Painkillers are harmless “until it becomes serious.”
Fact: Painkillers (especially in elderly) can damage the stomach, kidneys, and heart, even if taken occasionally. They must be strictly avoided unless prescribed.
Myth 2: High BP in winter is normal.
Fact: No BP rise is “normal.” It requires timely monitoring and medication adjustment.
Myth 3: Staying indoors all day is safer for elders.
Fact: Lack of movement worsens stiffness, increases BP, and makes immunity weaker.
Myth 4: Drinking less water in winter is okay.
Fact: Dehydration silently increases joint pain, cramps, BP, and kidney strain.
Myth 5: Warmth alone is enough to control joint pain.
Fact: Warmth helps but movement plus hydration are equally important.
Important Warning: NO Self-Medication
At our centre, I see many elderly taking painkillers purchased from chemists, without prescriptions. This is dangerous. Painkillers can cause:
- Stomach bleeding
- Kidney failure
- Worsening BP
- Swelling of legs
- Heart strain
Especially in winter, kidneys are already under pressure. Painkillers push them over the edge.
Please—never take any medicine without a doctor’s advice.
When Should an Elder Seek Immediate Help?
- Sudden, severe knee or back pain
- Swelling of feet
- Breathlessness
- Chest discomfort
- Very high BP reading
- Sudden weakness on one side
- Burning in urine
- Irregular heartbeat
- Dizziness or fainting
These are not winter symptoms—they are red flags.
Winter should not be a season of fear for our elderly. With the right care, warmth, hydration, movement, sunlight and timely medication, most winter-related problems can be prevented or controlled.
And at Moul Mouj Health Centre, we are committed to ensuring that no elder suffers silently. The stories they tell, the pains they share, and the trust they place in us push us every day to raise more awareness and provide better care.
If you are caring for an elderly parent or grandparent this winter, remind them: Stay warm. Stay hydrated. Keep moving. Avoid self-medication. And never ignore symptoms.
| What You Feel | Why It Happens in Winter | Quick What-to-Do |
| BP suddenly rises | Blood vessels shrink in cold → BP shoots up | Keep warm, monitor BP, stay hydrated |
| Morning stiffness | Less movement + cold muscles | Gentle stretching, indoor walk |
| Knee / shoulder heaviness | Poor circulation + stiff joints | Warm clothing, slow movement, safe warm packs |
| Back stiffness | Long sitting hours indoors | Change position every 30 min, light stretches |
| Leg & foot pain / cramps | Low hydration + poor circulation | Sip warm water every 2 hrs, leg stretches |
| Tingling or numb fingers/feet | Nerves become extra sensitive in cold | Wear warm socks/gloves, avoid direct heaters |
| Breathlessness in cold air | Cold irritates airways | Cover nose/mouth, avoid sudden exposure |
| Worsening fatigue | Low sunlight → low Vitamin D | Sit near sunlight 10–15 min daily |
| Disturbed sleep | Cold nights + inactivity | Warm room, light dinner, fixed sleep routine |
| Burning feet at night | Nerve irritation + vitamin issues | Keep feet warm, consult doctor |
Winter Health Quick-Guide for Seniors (Moul Mouj Health Centre)
