With a cold wave gripping many northern and central states, the Indian Meteorological Department (IMD) has issued a warning. Since cold wave conditions are likely to extend till January 14, experts have cautioned the vulnerable, including the elderly, children and those with pre-existing health conditions.
Cold wave conditions exist in states including Himachal Pradesh, Punjab, Odisha, Karnataka, Uttarakhand, Bihar, Jharkhand, Rajasthan and Chhattisgarh.
With winter season hitting hard, it is important that one protects themselves from conditions like hypothermia, frostbite and respiratory issues. According to doctors, illnesses including seasonal flu, pneumonia and bronchitis are quite common during this season.
How to stay warm during the cold wave:
1. Layer yourself: Make sure that you wear more than just one thick sweater or jacket. Add insulating pieces like fleece while stepping out. Also, wrap yourself in a cap and gloves.
2. Stay hydrated: The climate will likely make you drink less water; therefore, keep tabs. Drink hot beverages like herbal teas, soups and warm water to keep yourself warm.
3. Eat nutrient-dense foods: Ensure intake of nutrient-dense foods that are rich in vitamins and minerals. Your diet should contain vegetables, legumes, nuts and whole grains.
4. Physical activity: Don't get lethargic. It is important to stay active and therefore engage in indoor physical activity like treadmills, skipping, walking, climbing stairs and stationary bikes.
5. Home heating methods: Keep your home warm by using heaters. Also, ensure that your den is adequately heated and ventilated. Make sure that there is enough moisture in the room.
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6. Watch out for symptoms: Always watch out for frostbite symptoms like numbness or pale appearance on fingers, toes, ear lobes, and the tip of the nose. Also, be aware of the symptoms of hypothermia (constant shivering, confusion, slurred speech, or numbness).
7. Limit your time outdoors: If you have to go out for work, ensure that you take frequent breaks in warm rooms or areas.
8. Do not skip meals: The best way to keep the body warm is by ensuring proper nutrition. Make sure to take balanced meals to maintain body heat.
9. Limit alcohol intake: Though you may be tempted, it is better to avoid alcohol consumption as it would lower your body temperature.
10. Take vitamin D supplements: Since sun exposure is less, it could lead to lower Vitamin D levels. Check and take supplements if required.