Keeping a strong track of bones is important in winters. You may need to take extra care especially when the season changes. Problems in bones and joints do not only restrict your activities but also cause discomfort to you. If you do not take proper care, the onset of winters can make bones and joints inevitable. This is one of the primary reasons why sunlight matters for keeping bones and joints fit especially in winters. In winters, the blood flow to the peripheral areas of the body decreases to keep the blood warm around the heart. This restricted flow of blood leads to stiffness and joint pain. People ignoring the problems related to their bone pain and stiffness can lead to further deterioration leading to cramps and fractures.
If you are searching for a comforting place where you can get your bones treated, you can connect with the SRV Hospital.
Tips to keep your bones and joints fit especially in winters
Eat healthily
A balanced diet is a key to sound and healthy living. Eating a diet that comprises fruits, vegetables, dairy products, and pulses lets you stay fit and fine all during the year. Taking a proper diet along with physical activities is also important. It necessarily doesn’t mean that you may keep a track of your physical activity only in the gym. You can take out your 30 minutes from your busy schedule. It will help you keep strong physically and internally. Moreover, to maintain a healthy life, one may also need to keep a track of calories intake. Exercising also strengthens your muscles and maintains your body weight. It keeps you supportive and maintains your kees. Also, exercising helps to maintain the natural fluid of your knees and other joints. It keeps a regular balance of your weight.
Eat foods rich in Vitamin K, D, and C
People who have problems in their joints must eat food rich in vitamin D, K, and C. Deficiency of Vitamin D can lead to osteoporosis if the deficiency persists for a long time. Particularly these three vitamins help in the absorption of calcium in the bones. It also helps in the production of cartilages. Examples of food that is rich in Vitamin D are milk, cheese, egg, fish, etc. foods that are rich in vitamin K are green leafy vegetables, spinach, cabbage, and kale. Some foods that are rich in vitamin C are oranges, strawberries, kiwi, and lemons. These foods help to keep bones and joints fit especially in winters.
Lose weight
Gaining unexplained weight is the major cause of stress and depression. Today, more than 80% of people are affected by stress, anxiety, and depression. People who are overweight may have more chances of getting arthritis. Maintain your weight if you are overweight. Knees keep the body weight constant on the legs. If your weight is under control, it will not put much pressure on your knees. Your knees will stay healthy for a long time. Knees keep the body strong, flexible and help in balancing the body with a straight posture. Maintain your bone and joint fluid by taking proper care of the things surrounding you. Certain small-small factors like body weight, healthy diet, exercise, and drinking water on time are the good habits of keeping joints healthy and fine.
Take a warm water bath
A warm shower helps in relieving the stiffness from joints. It also gives relief from arthritis. You should try a warm bath once or twice a day. Taking a warm bath will help you reduce stress. Let us tell you half of the diseases come from tension and stress. If stress is reduced, half of your diseases are also relieved.
You can opt for Vitamin D supplements
Vitamin D is found in sunlight. During winters, it becomes necessary how much sunlight you are receiving. Apart from having a diet rich in Vitamin D, you can also have VItamin D supplements. But, take proper precautions while taking these supplements. We recommend you take supplements only once a week. You can also consult a doctor for the same.
Cut the intake of caffeinated drinks
Caffeinated drinks give you relief from stress but only if taken in fewer amounts like once or twice a week. Caffeinated drinks like cola and fizzy decrease the absorption of calcium. It can lead to problems in the bones. Avoid taking caffeinated drinks if you are on a calcium-rich diet or want bones and joints fit especially in winters.
Get yourself tested
If you are above 40, then you should get yourself treated. Bone mineral density decreases after age. It determines how healthy your bones are.
Increase the intake of a calcium-rich diet
Your body needs calcium to maintain healthy bones. Foods rich in calcium are milk, broccoli, legumes, seafood, leafy vegetables, cheese, and yogurt. Your body also requires vitamin D to have good absorption of calcium. Both vitamin D and calcium should have equal amounts in the body. They both keep bones and joints fit especially in winters.
Conclusion
Calcium deficiency is common after menopause in women. They should increase the intake of calcium to keep their bones and joints healthy. Also, age matters equally in the case of men. The joints start losing their natural fluid called synovial fluid after the age of 50. You should consume at least 1200 mg of calcium every day. Also, avoid habits like smoking cigarettes and consuming alcohol. Excessive drinking can lead to problems in bones. Standing and sitting in a posture also affects your health. Maintain your posture while doing office work or sitting. You can do mild exercises like eye exercises, neck exercises, and hand exercises to keep the healthy blood flow through your body.
