Winter care for your Bone and Joints

BY Dr. Renon Roy

Kolkata, Jan. 12: Winter is here. With the temperature dipping every day, it is getting difficult for people to manage their bone and joint pains. This increase in joint pains during winter is often due to the increased inflammation in one or more joints.

 It is also affected by less supply of blood to the peripheral regions in the body due to the drop in temperature- this in turn leads to one’s joints becoming stiff and painful in the joints. Minor sprains and injuries also take longer to heal because of the same reason. Muscles also become tighter at lower temperatures resulting in stiffness and pain. Furthermore, people tend to stay indoors during winter which could mean limited exposure to sunlight leading to reduced synthesis of Vitamin D.

Life becomes especially difficult for arthritis patients. Tackling joint pains effectively will have a positive impact on daily productivity and overall sense of well-being.

Here are a few tips to deal with bone and joint pains during winter:

Drink enough water to stay hydrated. This helps to reduce inflammation and further reduce the friction between joint surfaces. Hot drinks, soups may be helpful.

Keep yourself warm in winter clothing. Use home heating and keep joints covered.

Regular exercise will help keep your joints supple and maintain flexibility. It will also help with the lubrication of the joints and improve blood flow. A hot shower or bath can help.

Enough exposure to the sun (Vitamin D) will help in building and improving the bones.

A balanced diet will help. Foods with high amounts of Vitamin D, and Vitamin C, Omega 3 fatty acids are good as are ginger, soya bean, fatty fish, green vegetables, nuts and seeds. 

Collagen supplements may be helpful in joint and bone care during the winter season

People who are overweight have more chances of getting arthritis. One should maintain his/her weight in order to keep their knees and other joints healthy.

A good night’s sleep in a warm and comfortable bed will also help in overall well-being.