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Joint Health: Here’s What You Can Do To Maintain It In Winters

Joint Health: Here’s What You Can Do To Maintain It In Winters January 8, 2024

Joint Health: Here’s What You Can Do To Maintain It In Winters

Winter joint pains can be managed effectively with a holistic approach that includes regular exercise, sunlight exposure, and a balanced diet. 

Joint difficulties, such as knee pain, shoulder discomfort, and finger and back stiffness, are common problems that affect people of all ages. However, it has been noted that during the winter months, these symptoms exacerbate, creating considerable anguish, particularly in individuals over the age of 60. 

The Onset Of Winter 

Reduced Activity and Stiffness

“Winter often brings a decrease in physical activity, contributing to joint stiffness. Regular exercise and physiotherapy play a crucial role in maintaining joint mobility. To counter this, it is essential to establish a personalised exercise routine with the guidance of a physiotherapist,” said Dr Mrinal Sharma, HOD, Dept of Orthopedics and Joint Replacement, Amrita Hospital, Faridabad. 

Sunlight Deprivation and Vitamin D Deficiency

“Sunlight is a vital source of vitamin D, which is essential for bone health. During winter, reduced sunlight exposure, compounded by pollution in regions like Delhi-NCR, leads to lower vitamin D levels. It is recommended to spend 45 minutes to 1 hour in the early morning sun and, if necessary, supplement with vitamin D after consultation with an orthopedician,” Dr Mrinal Sharma added. 

Pressure Changes and Joint Inflammation

“Falling atmospheric pressure during winter can cause tendons and ligaments in joints to expand and become inflamed, resulting in pain and spasms. Staying warm with layered clothing and maintaining an active lifestyle can help alleviate these symptoms,” said Dr Mrinal Sharma, adding, a well-balanced diet with vitamin supplements, including Omega-3, is also beneficial.

Seasonal Affective Disorder (SAD)

The absence of sunlight and winter months can impact mood, leading to Seasonal Affective Disorder (SAD). Staying socially active and engaging in regular physical activity are essential to combat mood-related issues. A combination of a nutritious diet, exercise, and social engagement can contribute to overall well-being.

Arthritis Flare-ups

Individuals with arthritis may experience flare-ups during winter. Seeking advice from an orthopedician is crucial for managing these flare-ups effectively. Tailored treatment plans and adjustments to medications may be necessary.

Holistic Measures for Winter Joint Health

Regular Exercise Routine

Establish and adhere to a regular exercise routine, considering age and activity level. This could include low-impact exercises, stretching, and strength training to maintain joint flexibility and strength.

Sunlight Exposure and Vitamin D Supplementation

Prioritise spending time in the morning sun and consult with a healthcare professional for vitamin D assessments and supplementation. Adequate vitamin D levels are vital for bone health.

Layered Clothing and Warmth

Keep warm with layered clothing to protect joints from the cold and changes in atmospheric pressure. This can help prevent inflammation and reduce pain.

Balanced Diet with Supplements

Maintain a well-balanced diet rich in nutrients, including Omega-3 fatty acids. Consider dietary supplements, but consult with a healthcare professional for personalised recommendations.

Social Engagement and Mental Well-being

Stay socially active and engage in activities that bring joy. Combat mood-related issues associated with SAD by fostering a positive and supportive environment.

Consultation with Orthopedician

If experiencing persistent joint pain or arthritis flare-ups, seek guidance from an orthopedician. A thorough evaluation will help determine the most appropriate interventions for effective pain management.

Winter joint pains can be managed effectively with a holistic approach that includes regular exercise, sunlight exposure, a balanced diet, and supplements as needed. By adopting these measures, people can enjoy a winter season that is not only physically comfortable but also conducive to overall happiness and joint health. Remember, a proactive and comprehensive approach is key to keeping winter joint issues at bay.


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