In the winter season, the cases of bone and joint pain problems increase much more. If some tips are followed, then these problems can be avoided in this season.
In winter, a large number of people suffer from the problem of bone and joint pain. The reason for this is that due to the decrease in temperature, the nerves start to constrict and due to the deficiency of vitamin D, bone and joint pain increases. There is a lack of flexibility in the bones. This causes stiffness in the joints. Therefore, people should take special care of their joints and bones in winter.
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Sunshine in the morning-
The body makes vitamin D when our skin is exposed to the sun's rays, but in winters, people prefer to wear woolen clothes due to the light of the sun and avoid the cold. Because of this, their body is not able to make vitamin D properly. Sitting in the sun for a while can provide great relief from joint pain. Remember, Vitamin D is a natural product that comes from the sun's rays, which has no other better alternative.
Massage will give relief-
With increasing age, the bones become more affected by cold, so such people should be massaged with warm oil from time to time. Massage provides warmth to the bones, which reduces the contractility of the nerves and gives relief from pain.
Yogasanas and exercises-
By doing yoga and exercise, the bones get warmth and the bones remain flexible, due to which there is no problem of stiffness in the feet. People who do not sunbathe in winter or do less physical activity, the problem gets worse.
Morning walk is beneficial-
Although morning walk is beneficial for health in every season, but during winter it gives some special benefits. Walking not only warms your body, but it also helps in keeping you away from health problems related to this season. Walking not only increases physical, but also mental capacity as well as relieves stress. It is necessary to walk at least three kilometers per day during the growing cold days. Apart from this, doing weight lifting exercises, walking, running, climbing stairs, these exercises are beneficial in maintaining healthy bones at all ages. Apart from this, dance is also a great exercise.
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Calcium and vitamins-
Bones are made of calcium, but to keep bones healthy, calcium intake is not enough, but vitamin D intake is also necessary. Deficiency of vitamin D leads to stiffness in the bones and weakness in the muscles. Bones can become so weak in the cold that you may have problems even walking. If you want to avoid these problems and keep your bones strong, then eat enough foods rich in vitamin D and calcium. Multivitamins are also beneficial to some extent, but take them after consulting a doctor.
Lack of oxygen-
During winter, the blood arteries get constricted, due to which the blood flow is not able to flow normally. Blood, water and oxygen do not reach the different parts of the body in the right amount. When the amount of oxygen is low, tension builds up in the nerves of the body, due to which pain starts feeling in the bones. To overcome the lack of oxygen, walk in an open and pollution-free environment.
Take a hot bath-
For people suffering from joint pain, bathing with warm water or keeping the feet in lukewarm water for some time provides relief in joint pain.
Sitting habits-
*Joint pain is a common problem for people who sit for long hours to work on the computer.
*Sitting for a long time in one place causes stiffness in the bones due to cold, which leads to joint pain.
*To avoid this problem, stretch the body after getting up for a while.
*Do not sit in the same posture for a long time. Do not sit with shoulders and neck bent.
Pay attention-
In winter, special care has to be taken about the food. Therefore, to keep bones healthy, rules should be followed so that the body continues to get enough calcium, minerals and other nutrients, which can get rid of pain and other problems in bones and joints.
You can meet your calcium needs by including nutritious foods such as milk, yogurt, broccoli, green leafy vegetables, sesame seeds, figs, soybeans and almond milk.
The best source of vitamin D is sunlight. Vitamin D is found in sufficient amounts in dairy products and many cereals, soy milk and almond milk.
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