Keep Healthy Even During Winters
Sahil Manzoor Bhatti
The rhythm of nature in the Kashmir Valley moves beautifully through the four seasons, each bringing its own charm and challenges. Among them, winter stands out as both a test and a blessing—a time when the valley is covered in a magical white sheet of snow, yet daily life becomes harsh and demanding.
Understanding the patterns of these seasons and learning to adapt can help us remain healthy and content even during the coldest months.
The Cycle of Seasons in Kashmir
In the Kashmir Valley, the year is divided naturally into four seasons, each with distinct features. The autumn season begins around the 21st of September and ends on the 21st of December. It is famous for its golden chinar leaves and a gentle chill that slowly announces the arrival of winter.
The winter season stretches from the 22nd of December to the 21st of March. During this time, the valley experiences intense cold, especially the forty-day harsh period known as Chillai Kallan. This period begins on the 21st of December and lasts until the end of January.
Chillai Kallan is the heart of winter—when snowstorms may block roads, water freezes in pipes, and people depend on warm clothing and heating systems to survive.Next comes the spring season, from the 22nd of March to the 21st of June. Spring breathes life back into the valley, with blossoms on almond trees and blooming tulips, making Kashmir look like paradise on earth.
Finally, the summer season runs from the 22nd of June to the 21st of September. It is a season filled with green fields, pleasant breezes, and opportunities for outdoor activities.
Understanding the Movement of Nature
The beauty of these seasonal changes lies in the movements of Earth itself. Day and night occur due to the rotation of Earth on its axis, which takes about 24 hours. Our day officially begins at midnight and continues until the next, divided into hours that mark the rhythm of our lives.
Seasons, on the other hand, are caused by the Earth’s revolution around the Sun, which takes approximately 365 days and six hours. The slight tilt of Earth’s axis ensures that different regions receive varying amounts of sunlight throughout the year, creating spring, summer, autumn, and winter.
Every fourth year, we experience a leap year. The extra six hours from each year add up to make one additional day, which is added to February, making it 29 days long. This adjustment keeps our calendar aligned with the solar cycle.Nature operates in perfect balance. No human can alter these cosmic laws, but we can appreciate them. The changing length of days and nights, the alternation of heat and cold—all are divine phenomena, reminding us to live each day with gratitude and awareness.
Blessings of the Almighty
Nature is full of blessings from the Almighty. The air we breathe, the water we drink, the forests that provide us shelter, and the food that nourishes us—all are perfect examples of divine generosity. Fresh fruits and vegetables, grains, cereals, and even natural sweets are gifts that sustain life.
Gratitude is not just a word; it is a way of living. We should be thankful for every breath, every meal, and even for the people around us who make our lives easier. Saying Alhamdulillah for every blessing keeps the heart humble and satisfied. May Allah forgive our shortcomings and grant us the strength to appreciate every blessing in this life and beyond.
Adapting to Winter
The human body has an amazing ability to adapt to change. During winter, when temperatures in Kashmir drop below freezing, our bodies respond by conserving heat and energy. However, maintaining good health during this period requires conscious effort.
The cold weather often discourages outdoor activity, leading to less physical exercise. Many people prefer staying indoors, wrapped in blankets or seated near a heater. While rest is important, excessive inactivity can cause stiffness, sluggishness, and even depression.
Moreover, winter tends to increase our appetite for warm, rich foods like red meat, dried fruits, and cereals. While these foods provide necessary warmth and energy, balance is key. A well-planned diet that includes vegetables, fruits, pulses, dairy products, and sufficient water keeps the body hydrated and the immune system strong. Dehydration is easy to overlook during winter because people tend to drink less water. Warm soups, herbal teas, and hot water with lemon are excellent ways to stay hydrated and refreshed.
The Role of Exercise
Exercise plays a vital role in staying healthy throughout winter. Although it can be difficult to go for outdoor walks during Chillai Kallan, indoor gyms offer a great alternative. Today, gym centers are available almost every half a kilometer, and many have professional trainers who guide individuals with personalized routines.
Working out in a gym not only keeps your body active but also safeguards mental health by releasing endorphins—the hormones responsible for happiness. Engaging with fellow gym-goers creates a community of positivity, motivation, and discipline.
Joining a gym or following a guided exercise plan helps in several ways: It keeps your weight under control. It strengthens your muscles and bones. It boosts immunity and improves heart health.It reduces stress and keeps you mentally alert. It saves you from unhealthy habits like excessive screen time or substance use.
Gyms also offer counseling and fitness guidance, teaching how to maintain a strong body and attractive personality. Regular workouts even improve blood circulation, helping the body feel warm during cold mornings and nights.
Balanced Diet: The Key to Well-being
A balanced diet includes all essential nutrients—carbohydrates, proteins, fats, vitamins, minerals, and fibers—in proper proportions. Each nutrient plays a crucial role. For instance, proteins help build and repair body tissues. Vitamins like A, B, and C strengthens the immune system and improve eyesight, skin, and brain function.
During winter, it is wise to include seasonal fruits and vegetables in your diet. Apples, carrots, turnips, spinach, and radishes are locally available in Kashmir and packed with nutrients. Consuming dry fruits like almonds, walnuts, and dates provides healthy fats that keep you warm and energetic.
Avoid overconsumption of fried or oily food, as it can lead to lethargy and digestive problems. Instead, focus on meals cooked with moderate oil and natural spices. Drink plenty of warm water to aid digestion and detoxify your system.
Happiness: The Foundation of Health
Good health does not depend only on diet and exercise; emotional well-being is equally important. Happiness has a direct connection to physical health. People who remain cheerful and engage in positive social interactions experience lower stress levels and stronger immunity.
Being happy also enhances cognitive ability, improving focus, creativity, and decision-making. It brings peace of mind and prevents anxiety, depression, and mental fatigue. Simple acts like spending time with family, reading, praying, or appreciating nature can nourish the mind and soul.
Suggestions for a Healthy Winter Begin the day with mild stretching or yoga to keep the body flexible. Drink plenty of water, even if you do not feel thirsty. Eat freshly cooked meals and include fruits and vegetables daily. Limit junk food, excess oil, and sugary snacks. Dress warmly in layers to protect from the cold.
Maintain personal hygiene to prevent flu and infections. Keep a positive attitude and practice gratitude every day. The Beauty of Every Season Every season in Kashmir, from the blossoming spring to the glistening winter, is full of life. People with healthy bodies and happy hearts know how to find joy even in the hardest of times. The snow may fall heavily, roads may freeze, but those who remain active, thankful, and mindful stay truly alive.
Nature teaches resilience. Just as the trees shed their leaves in autumn and bloom again in spring, we too must endure challenges and prepare ourselves for renewal. Life is, after all, a cycle of change.
Conclusion: Winter in Kashmir can be tough, but with proper care, healthy eating, and a cheerful attitude, it can also be the most rewarding season of all. Appreciate every sunrise, listen to the silence of snowfall, and let gratitude warm your heart. Keep healthy, eat wisely, stay active, and enjoy every moment of this beautiful gift called life.
