Ten Tips To Keep Your Joints Healthy And Strong This Winter
“Foods rich in vitamin D, C and K are good for joint pains and oranges, cabbage, spinach and tomatoes are superfoods, when it comes to getting relief from knee pain”
Besides a whole lot of health issues which suddenly start popping up as winter sets in, joints too become painful, extremely inflexible and creaky, making it difficult to move. Thus, those suffering with joint pain, orthopaedic problems like arthritic knees, issues with the shoulders and hip joints are most affected and find it hard to deal with this season.
Causes For Joint Pains In Winters
Due to the cold temperature, the nerve endings of the body become sensitive and this results in excessive pain. Another reason for joint pains is poor blood circulation to body parts, causing pain and stillness in the joints. Also, during winters, physical activity decreases and this too results in joint pain. However, there are some ways that can be adopted to keep the joints healthy during this season. All you have to do is, just follow these tips and joint pain will not trouble you again.
Ways To Keep Your Joints Healthy
Maintain a Balanced Diet
A well-balanced diet is of utmost importance. especially for people suffering from joint pains. Foods rich in vitamin D, C and K are good for joint pains and oranges, cabbage, spinach, tomatoes are superfoods when it comes to getting relief from knee pain. Those who have extremely low levels of vitamin D, can also take supplements prescribed by a doctor. Adding sulphur-rich foods to your diet is another plus point.
Drink Plenty of Water
Many associate water with combating dehydration, but water is essential for joint pain relief, as well. In the winter season, we tend to reduce our water intake, but it is necessary because the cartilage between the joints has to be smooth and in order to maintain the right amount of friction, the body needs to be hydrated.
Wear Knee Guards Or Knee Supports
In order to protect your knees in winters and reduce pain, wear knee guards. There are plenty of varieties of knee protectors available that provide comfort when afflicted with knee pain. It also protects it from serious injury.
People having osteoarthritls should regularly go for physiotherapy to maintain flexibility in the joints and get relief from pain. The session provides the right amount of movement, warmth, and medication to sooth your knees.
Winters should not be a reason to skip your exercise regime. Due to lack of movement and physical activity, joints become still and start paining even with slight movement. To avoid this, indulge in regular exercise and continue exercises like running, jogging or brisk walking as these exercises help to keep the joints flexible.
Warm-Up Before Exercise
Exercise is important, but make sure you warm-up before starting any rigorous workout. This will help avoid injury and make your body more flexible. The warm-up session will also increase blood circulation that increases the effect of exercise. Additionally, it’s important to warm up before starting any exercise because it gently prepares the body for exercise by gradually increasing the blood flow to the muscles. It also loosens the joints.
Check Your Shoes
Many tend to ignore this aspect, but wearing the right shoe size is good for your knees, ankles and joints. Avoid wearing high heels for long hours and make sure your toes have enough space for comfort while walking.
Change Positions While Standing For Long Hours
For those whose jobs demand standing for long hours, it is advisable to keep changing positions to avoid putting strain on only one foot.
This maybe a lesser known fact, but people who smoke tend to have lower bone density and hence are at higher risk of issues related to bones and joints. So, quit smoking for a healthier lifestyle and strong bones.
Foods rich in calcium are great for your joints and bones, so keep a watch on your calcium intake.
Apart from following the tips mentioned here, keep yourself warm as maintaining the right body temperature during the winters is great for your joints.