Being an orthopedic doctor, I encounter a lot of patients with problems that are exclusive to bone health during winter. Decreased sunlight, decreased physical activity, and changes in diet have adverse effects on the strength of bones. The following are my professional suggestions to keep your bones healthy during the cold season.
1. Ensuring Vitamin D Intake
Vitamin D is important for absorbing calcium and maintaining healthy bones. During winter, the lesser daylight hours often result in shortages. Here's how to keep the levels up:
Sunlight Exposure: Aim to spend 10-30 minutes outdoors during midday to absorb natural light. Even brief exposure can help.
Dietary Sources: Include fatty fish such as salmon and mackerel, egg yolks, and fortified foods like milk, cereals, and orange juice in your diet.
Supplements: If you can't get enough from the sun or food, I encourage you to discuss supplementing with vitamin D with your healthcare provider.
2. Get Enough Calcium-Rich Foods
Calcium is the backbone of healthy bones. Include these in your diet:
Dairy Products: Milk, cheese, and yogurt are rich sources of calcium.
Plant-Based Alternatives: For those who cannot have dairy or are vegan, fortified plant milks, tofu, almonds, and leafy greens such as kale and spinach are good alternatives.
Supplements: If your dietary calcium is insufficient, I recommend consulting your doctor for the appropriate supplement and dosage.
3. Be Physically Active
Exercise is an important way to maintain bone density, even in winter. Some indoor-friendly activities include:
Strength Training: Use weights, resistance bands, or your own body weight to build strength.
Yoga and Pilates: These activities improve flexibility and posture and reduce the risk of falls.
Indoor Walking: Step in malls, gyms, or even your home keep you on your feet when it is too cold to be outside.
4. Fall Prevention
Winter slip and falls, can result in fractures. Reducing your chances of slip and fall involves:
Having proper grip soled shoes,
If necessary use of walking equipment,
Well-lit homes with adequate lighting.
5. Reducing Bone Weakening Actions
There are some everyday practices that may weaken bones. You must avoid in winter more than ever are:
Reduce Alcohol Consumption: Excessive alcohol can interfere with calcium absorption.
Avoid Smoking: Smoking significantly reduces bone density and increases fracture risks.
6. Hydrate Adequately
Even in colder weather, staying hydrated is essential for joint and bone health. Drink plenty of water and consider soups or herbal teas as additional sources of hydration.
7. Get Regular Check-Ups
Routine health checkups help identify bone health issues at an early stage. An orthopedic specialist, I recommend discussing bone density tests with your doctor if you're at risk for osteoporosis.
Conclusion
Maintaining bone health in winter does not require radical changes but does demand consistent effort. By following these professional tips focused on nutrition, exercise, and fall prevention, you can keep your bones strong and resilient throughout the season and beyond.
Your bone health is integral to your overall well-being, and by taking these steps, you can enjoy a healthier, more confident winter.
Dr Debashish Chanda, Lead Consultant, Department of Orthopedics, CK Birla Hospital, Gurugram
