Women’s health care in winter

Although winter is relatively short in Bangladesh, its impact becomes clear every year. Starting from the flu, it brings with it a number of challenges, especially for women. Even in mild cold, women react faster to temperature changes than men—the skin becomes dry, hair breaks, period pain is severe, and fatigue and depression come to mind and mood. Therefore, understanding and taking care of women’s bodies in winter is not just external care, but rather a process of protecting yourself.

Common problems faced by women in winter
Winter does not just mean cold—it means low humidity, less sunlight, more dust, and dehydration inside and outside the body. This results in some common but permanent problems.

1. Skin and hair problems
   Women’s skin is relatively delicate and thin compared to men’s, so it loses moisture quickly. The dry air of winter draws out the skin’s natural oils, resulting in chapped hands and feet, itching, and chapped lips—these become daily companions. Regular washing of dishes and clothes, exposure to soap and detergents, and lack of time—all these factors combine to make winter skin sensitive.
   Dandruff and breakage are also seen in hair. Dry air and frequent bathing in hot water cause the scalp to lose moisture, resulting in increased dandruff.
2. Cold-related illnesses
   Colds, flu, tonsillitis, asthma, or sinus problems increase in winter. In many women, these infections become chronic because they do not get time to rest or seek treatment for themselves.
3. Periods and reproductive health
   During winter, blood vessels constrict, causing abdominal and back pain, and discomfort during periods is intense. Many women ignore the pain, considering it “normal,” even though the body craves extra warmth and rest at this time. The risk of infection also increases during this season due to lack of cleanliness.
4. Mental and physical fatigue
   Less sunlight means less serotonin in the body—which controls our mood and energy. Women tend to juggle family, children, and work—and pay less attention to their mental health. The result is insomnia, irritability, depression, or “winter blues.”
   
   Why women need extra care in winter
   Women’s bodies are not just physical. A series of subtle hormonal and biological changes are at work inside them. Winter gently interferes with that balance. As a result, the same cold or dryness has a greater impact on women’s bodies than men’s. This season requires extra attention to sensitive aspects of hormones, blood flow, immunity, and mental health.
5. Hormonal fluctuations
   Women’s bodies have two main hormones, estrogen and progesterone. These regulate skin, hair, body temperature, and even mood. Due to less sunlight in winter, the body’s vitamin D production rate decreases, which disrupts the functioning of hormones. As a result, many women notice that their skin is becoming drier, their hair is breaking, their head feels heavy, or their mind is constantly feeling bad.
   Sleep patterns also change during winter. As the days get shorter, the sleep hormone melatonin increases, so they feel tired all day long. If someone already has thyroid problems or hormonal imbalances, it becomes more obvious at this time. Therefore, regular sun exposure, adequate sleep, a balanced diet, and light exercise in winter help manage these hormonal fluctuations.
6. Feeling weather changes acutely
   Women generally feel colder than men. The main reason for this is that they have relatively less muscle mass, resulting in less heat production.

When the humidity in the air decreases in winter, the body loses water quickly, but many people drink less water as the feeling of thirst decreases. When iron deficiency is added to this during periods, coldness and weakness increase even more. Therefore, it is important to keep the body warm and nourished during this season. Eating hot soup, eggs, small fish, milk and vegetables, drinking enough water and wearing layers of cotton clothes—these are simple habits that maintain the body’s natural warmth and reduce fatigue.

3. Infection and disease prevention
   Viruses and bacteria can survive longer in the winter due to low humidity in the air. Exposure to cold water, closed rooms or dust—these increase the risk of infection in women. Especially urinary tract infections (UTIs), skin infections are more common during this time. The reason for this is often simple habits—drinking less water, holding urine, wearing wet clothes or using unclean bedding.
   To avoid these problems, drinking enough water every day in winter, wearing clean and dry clothes, washing hands regularly and drying bedding in the sun are very effective. If any problem occurs, it is important to seek treatment without delay.
4. Stress and lack of self-care
   Short winter days, less sunlight, and spending more time indoors can lead to feelings of sadness, boredom, or fatigue. Work pressure also increases during this season—taking care of children, cooking, drying clothes, and the office—and there is no time for yourself. However, if you don’t have mental peace, your body also doesn’t respond properly. So, it is necessary to take some moments for yourself in winter—sitting in the sun, listening to music, reading a book, or resting in silence.
   These small breaks calm the mind and restore energy. And if you experience persistent sadness or problems with sleep and appetite, you should not ignore it and seek expert advice.

How women can take care of themselves

Winter care is not just about skincare. Rather, it is a complete care habit for the body, mind and nutrition. The body needs extra care and rest in winter. Check out these simple tips to know how to take care of yourself this winter.

1. Small habits in daily care
   When you wake up in the morning and drink a glass of warm water, the body gets warm from within and the digestion process is good. Try to drink at least seven to eight glasses of water throughout the day. If you feel cold, it is good to drink herbal tea, lemon-ginger tea or warm water occasionally.

Applying moisturizer or coconut oil after bathing before the skin dries completely retains moisture in the skin. The skin of the lips, hands and feet dries the fastest, so make a habit of applying petroleum jelly or oil before going to bed at night. This will keep the skin soft and smooth in the morning.

2. Nutrition and food
   Winter is the time for nutritious food. Fresh vegetables available in this season—carrots, beets, cabbage, cauliflower, sweet pumpkin—are a great source of vitamins and minerals for the body. You can include oranges, guavas, apples, dates, or mangoes among the fruits—they provide vitamin C, which helps prevent disease.
   It is important to eat eggs, fish, milk, and pulses regularly as proteins. Iron and calcium are especially important for women, so include iron-rich foods like red leafy vegetables, sesame seeds, and yogurt in your diet regularly. Having at least one hot liquid meal a day, such as soup, khichdi, or vegetable broth, will keep the body warm and will also ease digestion.
3. Period and reproductive care
   The body becomes more sensitive during the winter period, because the blood vessels are constricted, which can increase the pain. Therefore, it is important to get enough rest, take warm baths, and try to keep the body warm during this time. If the pain is too much, you can consult a doctor, but it is not right to ignore it.

Cleanliness is most important when using sanitary pads or cloths. Pads need to be changed every 4 to 6 hours. Wearing wet or unclean clothes for a long time increases the risk of infection. If you have excessive bleeding, fever, or unusual pain during your period, seek medical attention without delay.

4. Mental health and exercise
   There is less sunlight in winter, which also affects the mind. Sitting in the sun for at least 15 to 20 minutes every day helps the body produce vitamin D, keeps your mood good, and reduces fatigue. Morning sunlight is most beneficial, so use this time if possible.
   Light exercise—such as walking, stretching, or yoga—increases blood circulation, keeps the body warm, and refreshes the mind. The most important thing is to take out some time for yourself. Develop a habit of reading a book, listening to music, talking to a loved one, or sitting quietly for a while every day. This little time plays a big role in maintaining mental balance.

Taking care of yourself is not a luxury—it is a daily necessity. From a glass of lukewarm water in the morning to a little oil or lotion at night—these small habits keep the body, mind, and soul alive together. If women take this kind of care of themselves, winter will not only be bearable, but also completely enjoyable.