Vital Winter Health Tips for Kids & Elderly in Kashmir – Safe, Warm & Healthy in Chilla-i-Kalan

Here are essential winter health tips tailored for children and the elderly in Kashmir, where harsh cold and Chilla-i-Kalan demand extra care:

By: Saika J | 13 October 2025

Kashmir’s winters are legendary: biting cold, dense fog, odours of wood smoke, and the 40-day severity of Chilla-i-Kalan pushing temperatures below freezing. For children and the elderly—especially vulnerable to cold stress, respiratory illnesses, and heating hazards—the season demands extra vigilance. Ground reports from Srinagar to remote valleys report surges in respiratory infections, accidental suffocations, and cold-related ailments every winter.

This article offers a comprehensive, well-researched guide to thriving (not just surviving) winter in Kashmir for those most vulnerable. We go beyond the usual advice to cover cultural realities (kangri, power cuts), safety concerns, mental well-being, and practical day-to-day steps.

Understand the Seasonal Context: Chilla-i-Kalan & Cold Risks

01. What is Chilla-i-Kalan?

Chilla-i-Kalan (locally “Chilla Kalan”) refers to the 40 harshest winter days in Kashmir, typically from around December 21 to January 31. During this window, temperatures often plunge, snowfall intensifies, and heating, mobility, and health systems are all strained.

02. Why kids and elderly are more at risk

• Thermoregulation decline: Infants and young children have less effective capacity to regulate body temperature; the elderly often have slowed circulatory and metabolic responses.

• Thinner skin, poor fat reserves: Both groups lose heat faster, especially in extremities (toes, fingers, nose, ears).

• Weaker immunity: Aging or immature immune systems make them prone to viral and bacterial infections.

• Pre-existing conditions: Elderly might have cardiovascular, respiratory (COPD, asthma) or metabolic issues that cold stress aggravates.

• Reduced mobility: In extreme cold, physical movement is restrained, which further impairs circulation and muscle strength.

03. Common winter ailments in Kashmir

Ground reports and clinical data highlight a spike in:

• Respiratory infections: Flu, bronchitis, pneumonia, exacerbations of asthma/COPD.

• Hypothermia & frostbite: Inadequate heating or exposure to cold winds can drop core temperature.

• Cold-triggered cardiac stress: Cold causes vasoconstriction, increasing blood pressure and cardiac workload.

• Indoor air hazards: Carbon monoxide poisoning from combustion heating, suffocation in sealed rooms.

Thus, a multi-layered approach is essential: warmth, nutrition, safety, immunity, and mental resilience.

Clothing & Warmth: Smart Layering & Extremity Protection

01. The layering principle: “trap heat, don’t rely on thickness”

Rather than one thick garment, wearing multiple layers is more effective. Each layer traps pockets of warm air and allows regulation when indoors vs outdoors.

Suggested layering structure:

1. Base layer (thermal inners): Moisture-wicking fabric (cotton blended with wool or synthetics) to keep skin dry.

2. Middle insulating layers: Wool, fleece, or down vests and sweaters.

3. Outer layer / windproof shell: A windproof, water-resistant jacket or “pheran plus overcoat” to block wind chill.

When going into very cold outdoors, a scarf or shawl around the neck and chest helps protect vital areas.

02. Protect your head, feet, and hands

• Head & face: Most body heat loss (~30–40 %) is via head and face. Always wear a warm cap, earmuffs or hood.

• Hands: Insulated gloves or mittens are vital. Finger dexterity may be slightly compromised, but better that than frostbitten fingers.

• Feet: Thick wool socks, though avoid overly tight footwear. Insulated boots or felt chappals (with inner insulation) can help.

03. Use of Kangri: tradition vs risk

The kangri—a portable earthen pot filled with burning charcoal, carried under a pheran—is a traditional heating method in Kashmir. It remains widely used because of frequent power outages and its portability.

But there are important cautions:

• Carbon monoxide risk / suffocation: In poorly ventilated rooms, combustion of charcoal can elevate CO and reduce oxygen. Kashmir has recorded multiple tragic suffocation deaths in winter tied to kangri or heaters.

• Kangri Cancer: Repeated skin exposure to extreme local heat (direct contact with kangri) has been associated with local skin changes (dysplasia) and skin cancers in Kashmir.

• Burns and accidents: For children or frail elderly, accidental knocks or tipping of kangri can cause burns or fire.

Best practices if you use a kangri:

• Always keep at least one window slightly open for ventilation.

• Use carbon monoxide detectors in rooms that host kangri.

• Do not carry kangri inside bedding (e.g. inside a pheran over a child) or keep it too close to the skin.

• Never use it overnight sealed in a room with windows shut.

• Don’t let children handle it unsupervised, and always keep stable surfaces.

• Periodically inspect and replace faulty pieces of wire mesh or insulation.

Many public advisories and doctors now urge caution or discourage use in closed rooms.

In sum: layering + safe heating = ideal mix.

Nutrition & Hydration: Fuel for Immunity

01. Importance of warming, nutrient-dense meals

In cold conditions, the body expends more energy to maintain temperature. Thus, calorie and nutrient needs rise slightly—especially for children (growth) and the elderly (metabolic resilience).

Key nutrients and food categories:

• Proteins: Help repair, immunity, and maintain muscle mass. Sources: dairy, eggs, legumes, lean meats, fish, nuts.

• Healthy fats: Omega-3 fats (walnuts, flaxseeds) support anti-inflammation.

• Complex carbs & fiber: Whole grains, millets, seasonal vegetables (turnips, carrots, spinach) for slow energy and gut health.

• Micronutrients:

  • Vitamin D: Reduced sun exposure in winter leads to deficiency — consider dietary sources (fortified milk, eggs, fish) or supplements under doctor guidance.

  • Vitamins A, C, E: From bright fruits (citrus, papaya) and vegetables (tomatoes, spinach) for antioxidative support.

  • Minerals: Zinc (pumpkin seeds, legumes) and iron (spinach, meat) are immune-supportive.

Meal ideas:

• Warm soups (lentil, vegetable, chicken) with spices like ginger, garlic, turmeric.

• Nutritious porridge with nuts, raisins, and jaggery.

• Seasonal vegetable stews, gentle stir fries.

• Dry fruits like almonds, walnuts, apricots as snacks (in moderation to avoid indigestion).

• Hot milk with a pinch of saffron or cardamom before bed.

02. Hydration: Why winter makes you forget

Cold weather often blunts thirst perception, but dehydration still happens. Adequate fluids help digestion, circulation, kidney function, and mucus membrane hydration.

Recommendations:

• Warm fluids: Herbal teas, kehwa (traditional Kashmiri saffron tea), soups, warm water with lemon. Doctors in Kashmir often advise elderly to use kehwa and warm water.

• Avoid excessive caffeine or sugary drinks, which may dehydrate further.

• Set reminders to drink; use small sips regularly.

• If using diuretic medicines, check with a physician about fluid balance adjustments.

03. Timing & portioning for kids/elderly

• Offer smaller, more frequent meals (every 3–4 hours) rather than large, heavy meals.

• Avoid overly spicy or fried foods at night, which can interfere with sleep or digestion.

• Ensure warmth in the meals — avoid cold/raw salads late at night for those with weakened digestion.

Indoor Safety & Environmental Health

01. Ventilation is non-negotiable

Even in freezing weather, some degree of fresh air flow is vital to prevent buildup of CO, nitrogen dioxide, moisture, and pathogens.

Best practices:

• Crack a window slightly (especially when using heaters or burning fuel).

• Open windows for 5–10 minutes at intervals during the day.

• If possible, use heat-exchanger ventilation systems or fans when safe.

02. Avoid dampness and mold

Kashmir’s winters are moist and damp — wet walls, condensation, and inadequate sunlight can promote mold, which aggravates asthma, allergies, and respiratory conditions.

Preventive steps:

• Sun-dry bedding and clothes when sun is available.

• Use dehumidifiers or silica gel packs in closets.

• Ensure rooms have good air circulation — avoid stacking wet clothes indoors.

• Clean and inspect for leaks (roofs, plumbing) before heavy snow.

• Use mold-resistant paints or coatings where feasible.

03. Safe usage of heaters and appliances

Given frequent power cuts, many households use electric heaters, gas heaters, blowers, or kerosene stoves. Each comes with risks.

Risk and safety guidelines:

Recent reports indicate tragedies: nine deaths in five days in J&K during 2025 linked to asphyxiation and fires from unsafe heating. In one case, a family was found dead in Pandrathan, Srinagar, after a heating blower was left on in a closed room.

Health authorities have issued repeated advisories on CO detectors, ventilation, and careful use of heaters.

Installing carbon monoxide (CO) detectors near sleeping areas is strongly recommended. Many physicians treat CO exposure as medical emergency — symptoms may include headache, dizziness, nausea, confusion, and, in severe cases, unconsciousness.

04. Fire safety & emergency planning

• Keep fire extinguishers or sand buckets accessible.

• Avoid synthetic fabrics hanging near heaters.

• Regularly inspect wiring and plugs.

• Plan escape routes.

• Never leave open flames (kerosene, candle) unattended, especially around children or cognitively impaired elderly.

Hygiene, Immunity & Preventive Healthcare

01. Hand hygiene & respiratory etiquette

Respiratory viruses (flu, cold) spread easily indoors in winter. Doctors emphasize that regular hand washing (with soap, 20s) is foundational.

Also:

• Use tissue or elbow to cover coughs/sneezes.

• Disinfect frequently touched surfaces (doorknobs, handrails).

• Avoid close contact with those showing symptoms.

• Wear masks in crowded indoor settings, especially for elderly or immunocompromised.

02. Vaccinations & prophylaxis

Vaccination is a cornerstone in reducing illness severity and hospital burden in winter.

Key vaccines:

• Seasonal influenza (flu) vaccine: Especially recommended for children, elders (65+), pregnant women, those with chronic diseases. In Kashmir, early vaccination (by mid-November) helps before viral transmission peaks.

• Pneumococcal vaccine: For elderly or those with lung or heart disease, to prevent severe pneumonia.

• Other routine immunisations: Ensure children’s DPT, measles, polio, and other scheduled vaccines are up to date.

Beyond vaccines:

• Pre-winter health checkups: Individuals with chronic conditions (diabetes, hypertension, COPD) should see their doctor to optimize medications and evaluate risks.

• Avoid self-medication with antibiotics for viral symptoms—many doctors caution this during winter.

• Vitamin supplementation: Under physician guidance, vitamin D or multivitamins might be considered if deficiency is suspected.

03. Boosting natural immunity

Certain habits support baseline immune defense:

• Adequate sleep: Ensure 7–9 hours in adults, more for children.

• Stress management: Chronic stress weakens immunity—see section 7.

• Moderate physical activity: Even indoors, light movement stimulates circulation, lymph drainage.

• Avoid smoking and indoor pollutants: Smoke, indoor burning (wood, fuels) aggravate respiratory stress.

Doctors note that cold dry air itself reduces mucosal immunity in nasal and respiratory passages, making the infection more likely.

Physical & Mental Well-being Under the Cold

01. Gentle indoor exercises & mobility

Remaining physically active is critical—especially for the elderly, to prevent stiffness, muscle loss, and sluggish circulation.

Suggested activities:

• Stretching: Gentle neck, shoulder, leg stretches, seated or standing.

• Walking in place or corridor: Use 5–10 minute bursts multiple times a day.

• Chair yoga or tai chi: Light balance and coordination routines.

• Dancing, light chores: Activities like folding clothes, light indoor tasks keep you moving.

Caution: avoid overexertion immediately on stepping out; ensure muscles are warmed.

02. Sunlight & vitamin D

Even brief morning sunlight exposure (15–20 min) helps with vitamin D synthesis, mood regulation, and circadian rhythm. In dense winters, exposure might be limited—so be intentional.

03. Mental health, mood & social connection

Winter blues, seasonal affective disorder (SAD), loneliness—especially in elders—can grow during long, dark, cold days.

Tips:

• Encourage social interaction: phone calls, family visits, group indoor games.

• Maintain a routine: regular wake/sleep times, meal times.

• Light therapy (if feasible): bright lamps in morning hours.

• Engage in hobbies: reading, crafts, music, puzzles.

• Mindfulness, meditation: even 5 minutes daily helps reduce anxiety or seasonal mood dips.

Children too may resist indoor confinement—balance with safe short outdoor play during milder periods (with layering).

04. Sleep hygiene in cold months

Cold, dry air and heating systems can dry nasal passages, cause snoring or discomfort.

• Use a humidifier (if electricity allows).

• Ensure bedroom remains warm but not overheated.

• Warm footbaths before sleep help circulation.

• Keep bedtime snacks light and warming (e.g. warm milk).

Practical Day-to-Day Tips & Coping Strategies

01. Scheduling & outdoor exposure

• Limit outdoor time during early morning and late evening when cold is harshest.

• Plan errands during mid-day when sunlight and temperatures are milder.

• Avoid sudden temperature shifts—when coming indoors, sit for a few minutes before removing layers.

• Footwear caution: use non-slip shoes; salt decks or walkways to reduce fall risk in icy conditions.

02. Seasonal transitions & home prep

• Pre-winter inspection: check roof leaks, seal gaps, insulate windows.

• Stock up: medicines, spare blankets, non-perishable food, lamp or kerosene/alternate heat source (safe use).

• Emergency kits: flashlights, batteries, basic first aid, warming packs.

03. Special care for infants, toddlers, and frail elderly

• Avoid over-bundling infants (risk of overheating). Use safe swaddling and monitor skin temperature.

• Keep children’s hands and feet dry and warm—wet extremities lose heat rapidly.

• For elderly with mobility issues, ensure help with stairs, walking paths, and avoid slippery areas.

• Be mindful of dehydration and diminished thirst—remind to take fluids.

04. Addressing power cuts and backup heating

• Know your power outage schedule and plan heating usage accordingly.

• Use low-wattage heating when relying on battery/invertor support.

• During outages, rely on safe kerosene/electric blankets under supervision (with ventilation).

• In rural or off-grid areas, solar heaters or wood stoves with chimney vents may be safer than indoor combustion.

When to Seek Medical Help

No matter how careful, winters bring unexpected health crises. Recognize red flags, and act promptly.

For children, watch for:

• Persistent high fever (> 38.5 °C), unresponsive to antipyretics

• Difficulty breathing, wheezing, chest retractions

• Bluish lips or skin (cyanosis)

• Lethargy, poor feeding, decreased urine output, dehydration

• Signs of hypothermia: shivering, slow breathing, confusion

For elderly / high-risk adults:

• Chest pain, irregular heartbeat

• Sudden breathlessness beyond chronic baseline

• Confusion, delirium (cold or CO poisoning)

• Persistent cough with sputum, fever

• Uncontrolled blood pressure or glucose

• Tissue damage signs (frostbite): cold, numb, pale extremities

If CO poisoning is suspected (headache, dizziness, nausea), evacuate immediately to fresh air and seek urgent medical attention.

Common Myths & Misconceptions

Case Studies & Analysis

01. Pandrathan tragedy (2025)

In early January 2025, five members of one family were found dead in Srinagar, apparently from asphyxiation when a heating blower was left in a sealed room overnight. This incident underscores the dangers of heating devices in enclosed spaces without ventilation.

02. Rise in CO poisoning cases

Doctors in Kashmir have alerted to a spike in carbon monoxide poisoning cases treated in ICU units, particularly during Chilla-i-Kalan, linked to unvented gas heaters, blowers, or coal burning in tight spaces.
Medical warnings stress that CO is odorless and symptom onset is subtle, often mistaken for flu — making detection through CO alarms lifesaving.

03. Hospital loads in winter

Srinagar’s tertiary hospitals report a sharp increase in admissions for respiratory distress, pneumonia, and influenza during the core winter months. Many patients require oxygen support due to cold-exacerbated lung diseases.

These cases prove that preventive steps are not optional but essential.

Summary: Your Winter Health Checklist

1. Layer smartly: thermal + wool + windproof, protect head/hands/feet

2. Warm nutrient meals & hydration: soups, dry fruits, fluids

3. Safe heating: use ventilation, CO detectors, cautious kangri use

4. Indoor hygiene: ventilate, prevent mold, manage dampness

5. Vaccinate & check health: flu, pneumonia, check chronic meds

6. Stay active & mentally engaged: indoor movement + sunlight + social contact

7. Be alert to warning signs: for both cold exposure and poisoning

8. Prepare your home & schedule: stocks, backup heating, outage planning

9. Dispel myths and follow evidence-based practices

10. Act early, don’t wait for severe symptoms

Bottom-Line

Winter in Kashmir, especially under the weight of Chilla-i-Kalan, is formidable. But for children and the elderly—those who bear the brunt of cold—preparedness makes all the difference. Moving beyond generic cold advice, this guide is tailored to Kashmiri realities: frequent power cuts, kangri tradition, altitude, fog, and healthcare constraints.

By combining smart clothing, safe heating, immune-boosting nutrition, vigilant indoor safety, mental care, and timely medical attention, families can transform winter from a season of struggle into one of resilience and comfort.