Winter Health Tips for Bangladesh: Stay Well and Keep Moving

The first cool mornings of the year are a relief after a long hot season. But in Dhaka, winter also brings its own small troubles: a runny nose that goes round the whole family, a stiff back when you get out of bed, and a strong temptation to stay wrapped up on the sofa instead of moving.

The good news is that a few simple habits can make a real difference. This guide from the Salamah Care team in Mohammadpur covers practical ways to stay well through the cooler months, and explains when stiffness and aches are worth a visit to a physiotherapist.

#How can I avoid colds and coughs in winter?

Colds are caused by viruses that spread easily between people, and they are more common when we spend time close together indoors. Most colds pass by themselves, but you can lower the chance of catching or passing one on:

• Wash your hands with soap and water, especially before eating and after coming home.
• Cover your nose and mouth with a tissue or the inside of your elbow when you cough or sneeze, and throw the tissue away.
• Open a window now and then to let fresh air in.
• Drink warm fluids and water through the day, even if you do not feel thirsty.
• Rest when you feel unwell instead of pushing through.

#Why do my joints and back feel stiff in cold weather?

Many people notice that their knees, hands, neck and lower back feel tighter on cool mornings. Muscles tend to tighten when we are cold, and we also tend to move less in winter, so joints get less of the gentle motion they like. Stiffness often eases once you are warm and moving.

These habits can help:

1. Warm up before you get going. Before you stand up in the morning, gently bend and straighten your knees, circle your ankles and wrists, and roll your shoulders.
2. Keep warm. Layers that you can add or remove are easier to manage than one heavy layer. Keep your neck, back and joints comfortably warm.
3. Do not sit for too long. Stand up and move around every 30 to 45 minutes, at the desk or at home.
4. Move a little every day. Walking is simple and works well. Health authorities such as the WHO encourage regular physical activity for adults of all ages.
5. Stretch gently after a walk or a warm shower, when muscles are warmer and looser.

If you work at a desk, our guide to desk job back pain habits has simple ideas that fit the cooler months too.

#Is winter sunlight good for me?

Yes, in sensible amounts. Your skin makes vitamin D when it is exposed to sunlight, and vitamin D supports healthy bones and muscles. On a clear winter morning in Bangladesh the sun is gentler than in summer, which makes it a pleasant time for a walk outdoors. A short walk in the morning light is also a good way to build a daily movement habit.

If you are worried that your vitamin D may be low, or you spend almost all day indoors, ask your doctor before taking any supplement. Please do not start one on your own.

#What about dry skin, food and sleep?

• Dry skin: Cool, dry air can leave skin feeling dry and tight. Drink enough water, avoid very hot water on the skin, and ask a doctor if skin becomes cracked, red or itchy.
• Food: Warm, home-cooked meals with vegetables, lentils and seasonal fruit are a good choice. Keep a regular meal pattern.
• Sleep: Keep a steady sleeping time, and keep the room warm without making it stuffy.

#When should I see a physiotherapist?

Some winter stiffness is normal and eases with movement. Physiotherapy is worth considering when:

• Stiffness or pain in a joint or your back lasts for more than a couple of weeks.
• Pain limits everyday tasks such as climbing stairs, getting up from a chair or lifting things.
• You are recovering from an injury or a spell in bed and find it hard to get moving again.
• An older family member is becoming less steady or less active.

A physiotherapist checks how you move, then builds a plan of gentle exercises and advice that suits you. This does not replace a medical check when you need one.

#What to do next

Salamah Care in Mohammadpur, Dhaka offers physiotherapy at the center and a home physiotherapy service for male and female patients, which can be a comfortable choice for older family members. To ask a question or book an appointment, contact us or call 01327-808822.