Here we explore some practical and enjoyable ways to keep bones strong and flexible during winter, as shared by Dr Ashish Chaudhary, Senior Consultant and Head, Department of Orthopedics and Joint Replacement, Aakash Healthcare:
embrace the sunshine: Vitamin D levels decline due to less exposure to sunlight during the winter season. Sunlight aids calcium absorption, which is important for bone health. One should try to spend time outside during daylight hours. Taking a short walk in the winter sunshine helps in increasing Vitamin D levels.
It is important to include the right nutrients to maintain bone health. Calcium-rich foods, such as dairy products, leafy vegetables and fortified foods, should be taken. Magnesium, phosphorus and vitamin K ensure bone strength. A complete diet is recommended by experts.
hydration: Never forget the importance of staying hydrated. Although it’s comforting to consume warm, comforting beverages during the winter, it’s important to stay hydrated. Water helps deliver nutrients to your cells and supports joint lubrication and is thus a fundamental component for bone health. Even if you don’t feel thirsty, make sure you drink enough water.
One should not completely neglect exercise. If you can’t get outside because of the winter cold, prioritize indoor workouts like yoga, Pilates or strength training. They not only contribute to bone health but also help maintain overall fitness and flexibility.
Whether it’s an indoor or outdoor workout, it’s important to warm up. Cold muscles are more prone to injury, so proper warm-up is important to prevent strains and sprains. To ensure that our muscles are ready for a proper workout session, we should spend a few extra minutes preparing our body for physical activity.
Known for its anti-inflammatory properties, omega-3 fatty acids contribute to bone health. Sources such as fatty fish (salmon, mackerel), chia seeds and walnuts are rich in omega-3s. These not only support bone density but also improve overall heart health.
Excess body weight will put pressure on your bones and joints, causing various health problems. Weight should be kept within healthy limits with the help of a balanced diet and regular exercise. It supports bone health and reduces the risk of developing conditions like osteoporosis.
