Keep your bones and joints healthy in winter with these tips

As the month of winter begins, the cold weather can lead to pain in different parts of the body including bones and joints. The chilling temperature can cause muscles to tighten, joints to stiffen, and even increase the risk of falls. Here are some tips you need to follow to keep your bones and joints healthy and happy throughout the winter season.

Stay Active

Staying active and doing exercise regularly is essential for bone health. On a weekly basis, aim for at least 30 minutes of moderate-intensity exercise. Weight-bearing exercises are very much beneficial. Activities like walking, running, jogging, dancing, and stair climbing will be much better for your health during winter.

Focus on Nutrition

Make sure to get enough calcium and vitamin D. These nutrients are essential for bone health. Calcium can be received from dairy products, leafy green vegetables, canned sardines and salmon with bones, and calcium-fortified foods. Meanwhile, sunlight is the main source of Vitamin D.

Stay as warmer as you can

Cold temperatures can cause muscles to tighten and joints to stiffen. In order to prevent it, dress in warm layers to help the body stay warm. Avoid drinking cold water. Take a warm bath or shower to help your muscles relax.

Be proactive

If you are women over the age of 65 and men over the age of 70, go get a bone density test to assess the risk of osteoporosis. Take a vitamin D supplement, especially if a person doesn’t get enough sunlight exposure. Maintaining a good posture can help to reduce stress on the bones and joints.

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