Winter is here and with temperature dipping every single day, it is getting harder for elderly people to manage bone and joint pain.
During winter there is increased joint pain due to the increased inflammation in one or more joints, and also due to the less supply of blood to the peripheral regions in the body due to which one's joints becomes stiff, causing pain in the joints and bones.
Tips to beat the winter pain in the joints:
- Drink plenty of water and stay well hydrated, it will help you reduce the inflammation and further reduce the friction between joint surfaces.
- Maintain your healthy weight even during winters to decrease stress on your joints.
- Include Vitamin D in your diet and get some sunlight as lack of vitamin D can cause joint and bone pain. Sources of vitamin D rich foods: eggs, dairy foods, fish, mushrooms, etc.
- Stay active. Regular movements in the body will not only help you stay in shape but also will promote flexibility in your joints. Exercising maintains bone strength and combats fatigue.
- Keep eating well. To reduce pain-inducing inflammation around the joints, eat foods with omega-3 fats like olive oil, flax seeds, fatty fish, and nuts. Leafy, dark greens like kale and spinach provide you with vitamin K to strengthen bones. Enjoying vibrant Vitamin C filled foods like citrus fruits, red peppers and tomatoes can help to slow cartilage loss and the pain that comes with it.
- Sleep well and avoid taking stress.
- Dress warmly. Depending on the climate in your city, choose to wear warm winter clothes or dress in layers. Always ensure that you cover your hands, knees, legs and all arthritis/ joint pain prone areas.
- Apply heating pads to painful areas but in moderation. Heat helps relax your muscles.
- Avoid processed foods and foods high in sugar and saturated fat.