Tips for healthy bones and joints this winter
With the onset of winter, joint pain is inevitable. One needs to take extra care of the joints and bone during low temperatures as the weather can not only exacerbate joint pain but can also causes serious problems if left unattended. Dr. Shailendra Patil, (Joint Replacement Surgeon), Wockhardt hospital, Mumbai shares some simple tips to stay fit this winter.
Healthy bones and joints this winter
With the onset of winter, joint pain is inevitable. One needs to take extra care of the joints and bone during low temperatures as the weather can not only exacerbate joint pain but can also causes serious problems if left unattended.
Any kind of pain in the joints or bone should not be overlooked and an immediate help of an orthopedic specialist should be taken to avoid further deterioration. The cold season not only restricts sunlight, a natural source of vitamin D that provides strength to the bones, but also makes people susceptible to joint aches.
Low temperature in winters is main reasons for increasing pains in the joints and bones. In cold weather the body may circulate less blood to the peripheral areas as a way of conserving warm blood around the heart. As a result, joints become inflexible, which leads to joint pain.
To make your joints work and feel better and also to make it easy for you to bear up with this season, we have listed down some quick tips that u can follow.
Follow a healthy diet by including more of fruits, vegetables, pulses, cereals, dairy products.
It is essential for joint and knee patients to indulge in food rich in Vitamin K, D and C nutrients as they play important role in the production of cartilage and help the body absorb calcium for stronger bones.(e.g. juicy oranges, spinach, cabbage, tomatoes, etc).
Exercising should be an important part of your daily regime. It not only helps you maintain the body weight but also by moving your knees helps you increase flexibility and strengthen the muscles that support the knee (e.g. aerobics, walking, swimming or cycling).
Lose weight for the sake of your knees. Knees take three to four times your body weight when you walk.
Warm baths are beneficial in keeping your joints warm as well as relieving you from the stiffness and pain of arthritis.
Get an adequate supply of calcium and vitamin D for healthy bones. In the absence of natural sunlight, you could do with calcium and vitamin D supplements for a few months.
Alcohol, tea, coffee, cola and other fizzy drinks reduce the amount of calcium you absorb, and weaken bones. Swap your caffeine-fuelled drinks for water and diluted juice.
For women above 40, it is important to take bone mineral density test every year. Pre or Post menopause stage, women should consume nutritious and calcium rich food.
Maintaining a healthy lifestyle will not just help you lead a good life but it will also keep stress off your joints during winter!
Dr. Shailendra Patil
Joint Replacement Surgeon, Wockhardt hospital, Mumbai
Dr. Shailendra has years of experience in orthopaedics with hospitals like Fortis, Wockhardt, Kohinoor in Mumbai. He is doing private practice in central Mumbai over the last 4 years. He is well skilled and trained for hip, shoulder resurfacing surgeries.
He has been part of over 2000 joint replacement and 2500 Arthroscopy surgeries. He has been awarded ATLS (Advanced Trauma and life support) certificate in Germany.