As Mumbai experiences its coldest day in eight years with temperatures dropping to 16.5°C on Friday, residents are facing an unusual challenge. The city typically known for its warm tropical climate is now contending with the potential health risks that come with a sudden cold snap. Children, the elderly and individuals with chronic health conditions are especially vulnerable during such cold spells.
The Times of Mumbai took a interview with Dr. Rohit L. Kaku, a prominent MD in medicine, diabetologist and echocardiologist to offer readers expert guidance on how to navigate the challenges of winter while safeguarding health during the cold in Mumbai.
The Impact of Cold Weather on Vulnerable Groups
Dr. Kaku explains that the elderly are particularly at risk during colder weather due to their compromised thermoregulation systems.
“The elderly have a reduced ability to adjust to temperature changes. As a result, they are more susceptible to hypothermia, respiratory infections such as pneumonia, and exacerbated joint pain from conditions like arthritis,” he notes.
As Mumbai’s temperatures fall, older adults may also experience worsened circulation leading to a heightened risk of heart attacks and strokes. Children too are vulnerable to cold weather though for different reasons.
“Children, especially infants, have a higher surface area-to-body mass ratio, which means they lose heat more rapidly than adults,” says Dr. Kaku.
Due to their smaller body size and thinner clothing, young children are more likely to experience cold-related illnesses like frostbite and their immune systems may be compromised when exposed to cold winds and temperatures.
Managing Chronic Conditions in the Cold
For individuals with chronic conditions such as diabetes and hypertension, Dr. Kaku advises particular caution.
“Cold weather can be especially tricky for people with high blood pressure, as it causes blood vessels to constrict, leading to a rise in blood pressure. In diabetics, cold temperatures can affect insulin absorption, resulting in erratic blood sugar levels,” he warns.
People with diabetes need to be especially mindful of how temperature changes impact their body. Dr. Kaku suggests that diabetic individuals monitor their blood sugar levels more closely during the winter and be vigilant about maintaining a balanced diet. Additionally, he emphasizes the importance of avoiding long exposures to the cold and wearing adequate layers to protect against the chill.
“Staying warm is crucial, but over-heating can also be harmful, especially if your body is prone to fluctuating blood sugar,” he cautions.
Nutrition Tips for Winter Wellness
A nutrient-rich diet is essential to combat the effects of cold weather and bolster the immune system. Dr. Kaku underscores the importance of foods that boost immunity and regulate body temperature.
“The right nutrition not only helps keep the body warm but also strengthens the immune system, which is vital during the winter months when cold and flu are more prevalent,” he says.
Here are some of Dr. Kaku’s dietary recommendations to maintain health during the winter:
- Citrus fruits like oranges, lemons, and grapefruits are rich in vitamin C, which plays a vital role in boosting the immune system and protecting the body from infections.
- Spinach and kale are excellent sources of iron and antioxidants, which help keep energy levels up and protect against oxidative stress caused by exposure to cold.
- Garlic and ginger, both of which are renowned for their anti-inflammatory and immune-boosting properties, are great additions to winter meals. These ingredients not only help prevent illness but also enhance circulation.
- Nuts and seeds, such as almonds, walnuts, and sunflower seeds, provide healthy fats, protein, and essential vitamins like E and B-complex, supporting immune function and helping to retain warmth.
- Yogurt is packed with probiotics, which help maintain a healthy gut microbiome and support overall immune health.
- Mushrooms provide selenium, vitamin D, and other nutrients that play an important role in immune function, especially during the colder months when sunlight exposure is limited.
- Berries such as strawberries and blueberries contain powerful antioxidants that protect cells from damage and support overall well-being.
Dr. Kaku suggests incorporating these nutrient-dense foods into daily meals to maintain energy levels, support immune function, and help the body adjust to the colder environment.
Hydration in Cold Weather
While it might seem unnecessary to hydrate in cold weather, Dr. Kaku insists that staying hydrated remains just as important in winter as it is during the hot summer months.
“The body still loses moisture in the winter, often through dry air, and dehydration can lead to fatigue, headaches, and weakened immunity,” he explains.
Warm beverages such as herbal teas, soups, and broths can be an excellent way to maintain hydration and warmth.
“I recommend warm drinks, especially those that contain ingredients like ginger, honey, and cinnamon. These drinks not only keep you hydrated but also have anti-inflammatory properties that can help ward off colds,” says Dr. Kaku.
Additionally, he advises that water-rich fruits and vegetables such as watermelon, oranges and cucumbers can help provide hydration while offering important vitamins and minerals.
Managing Asthma, Arthritis, and Other Conditions
For individuals dealing with asthma, cold air can be a major trigger. Dr. Kaku advises asthma patients to take extra precautions, such as wearing a scarf or face mask to cover their nose and mouth.
“Breathing through a cloth can help warm up the air before it enters the lungs, preventing irritation that could lead to an asthma attack,” he explains.
He also emphasizes that asthma patients should continue using their prescribed inhalers and carry them at all times in case of emergency. Similarly, those suffering from arthritis must take steps to protect their joints from the cold.
“Cold temperatures can make joint stiffness and pain worse. It’s important to dress warmly, stay active, and consider applying heat to sore joints,” says Dr. Kaku.
Gentle exercises like stretching or yoga can help improve flexibility and ease discomfort. He also recommends using heating pads or warm baths to relieve pain.
Skin and Lip Protection
During colder months, the skin, particularly the lips are prone to dryness and cracking. Dr. Kaku suggests applying a thick moisturizer regularly to prevent moisture loss.
“Look for creams with ingredients like hyaluronic acid, ceramides, or glycerin to help lock in hydration,” he advises.
Lip balms containing beeswax or shea butter can help protect lips from getting chapped. Dr. Kaku also stresses the importance of dressing appropriately for the weather.
“Covering your skin with scarves, gloves, and hats is essential to protect against the harsh winter winds that can cause skin dryness and irritation.”
Exercise and Outdoor Activities
For those who enjoy outdoor activities like jogging or walking, Dr. Kaku recommends wearing multiple layers of clothing to ensure warmth.
“Start with a moisture-wicking base layer to keep sweat off the skin, followed by an insulating layer like wool or fleece, and finish with a waterproof, breathable outer layer,” he says.
He also stresses the importance of warming up properly before engaging in any strenuous activity and listening to your body.
“If you begin to feel excessively cold or fatigued, it’s important to stop and warm up immediately,” Dr. Kaku adds.
Winter Safety for Children
Parents should be extra cautious when caring for children in the cold.
“Dress them in layers, and make sure they are wearing hats, mittens, and warm socks. Avoid tight clothing that can restrict circulation, and use a cool-mist humidifier to prevent dry air from irritating their respiratory system,” Dr. Kaku advises.
Additionally, he suggests keeping children’s rooms at a temperature between 16°C and 20°C to maintain a safe and comfortable environment.
As Mumbai faces a cold snap, following Dr. Kaku’s advice on nutrition, hydration and winter safety can help residents stay healthy. By dressing warmly, eating immune-boosting foods, staying hydrated and taking precautions for chronic conditions, everyone from the elderly to young children can safeguard their health during this unusual Mumbai’s chilly season. With the right precautions, the challenges posed by this cold spell can be managed effectively ensuring that Mumbai stays resilient despite the drop in temperature.
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