Home Remedies To Keep Bones Healthy During Winters

In winter, problems related to bones increase due to cold. People who are troubled by bone related problems may face many problems during the winter season. Physical activity decreases in winter compared to summer, due to which problems related to bones are more. Today through this article, we will tell you what to keep in mind to keep bones healthy in winter. Follow these tips and you will not have to face bone related problems in winter. know what to keep in mind to keep bones healthy in winter ...

# Eat healthy and exercise

A balanced diet is key to overall healthy living. Eat a diet which compromises of fruits, vegetables, cereals, dairy products and pulses. Along with diet, physical activity is also important. Your physical activity may not necessarily be an hour in the gym but can also be a 30-minute brisk walk. To maintain a healthy life, one needs to eat calories and then burn them, so keep moving. Exercising also strengthens the muscles and maintains your weight and thus support your knees to balance your weight.

# Eat foods rich in Vitamin K, D and C

People who have a problem in their joints and muscles are prescribed to have foods rich in vitamin D, K and C. In fact, deficiency of Vitamin D can lead to osteoporosis if it persists for a longer time. These three Vitamins help in the absorption of calcium in the bones and also helps in the production of cartilage. Examples of some foods rich in Vitamin D are fatty fish, egg yolks, milk and cheese. Some foods rich in Vitamin K are green leafy vegetables like broccoli, spinach, cabbage and kale. Some foods rich in Vitamin C are oranges, lemons, strawberry and kiwi.

# Lose weight (If you are overweight)

People who are overweight have more chances of getting arthritis. One should maintain his/her weight in order to keep their knees healthy. As knees handle the weight of full body they need to be strong and flexible.

# Take shower with warm water

Warm water shower relives the stiffness in joints and also gives relief from arthritis pain. One should try and bathe in warm water at least once in a day. Taking bath from warm water also makes you feel better by reducing stress.

# Have Vitamin D supplements

As already mentioned above, during winters we don’t get sufficient sunlight which is a vital source of Vitamin D. Apart from having a diet rich in Vitamin D you can also have Vitamin D supplement once in a week.

# Cut the intake of caffeinated drinks

Caffeinated drinks like cola and other fizzy ones minimize the absorption of calcium. And calcium deficiency can lead to problem in bones. So, apart from having calcium-rich food, one should avoid having fizzy drinks so that the calcium that you are having is absorbed by your body.

# Get yourself tested

Everyone above the age of 40 and especially women should get themselves tested for bone mineral density test. Bone mineral density test is done to determine the amount of mineral your bones have.

# Have calcium-rich diet

Your body needs calcium to maintain stronger bones. Some calcium-rich foods are milk, yoghurt, broccoli, cheese, legumes, dry fruits, seafood and green leafy vegetables. And your body needs Vitamin D to absorb calcium. Both calcium and Vitamin D are essential in maintaining healthy bones and joints.

# Women during pre-and post-menopause are more susceptible

Calcium deficiency cases are very common during women’s menopause. Women on their own should increase their calcium intake during this time. The deficiency of calcium is called as hypocalcemia. Women from the age of 50 to 70 should consume 1200mg of calcium every day.

# Stop smoking and drinking

Bad habits lead to bad problems. Bone mineral density can reduce due to intake of tobacco and alcohol. Excessive drinking can also lead to the same problem. Stop now.

# Maintain the right posture

Standing and sitting in the right posture prevents problem in joints and bones. Slouching can affect your bones and create a problem for you. Posture is important even when you are carrying something. If you pick up something heavy, then don’t bend your back rather bend your knees. Always try balance the weight on both the shoulders if you are carrying a bag pack!