{"id":2346,"date":"December 20, 2024","title":"How to keep bones healthy during winters","content":"\n<p>It is December. Are you one of those asking Google \u2018Why do my bones hurt in winter?\u2019 or \u2018How to make your bones strong in Winter?\u2019 Please do not be worried, as you aren&#8217;t alone. 30% of the population faces risk of bone fractures in the winter months. And this is mainly due to slips and weaker bones. So How to Keep Bones Strong During winter? We are sharing 7 simple steps for healthy bones, strong bones not just in winter but all the year round!<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_64 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#7_Ways_to_Maintain_Healthy_Bones_in_Winter\" title=\"7 Ways to Maintain Healthy Bones in Winter\">7 Ways to Maintain Healthy Bones in Winter<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#1_Maintain_a_Balanced_Diet\" title=\"1. Maintain a Balanced Diet\">1. Maintain a Balanced Diet<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#2_Stay_Hydrated\" title=\"2. Stay Hydrated\">2. Stay Hydrated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#3_Exercise_Regularly\" title=\"3. Exercise Regularly\">3. Exercise Regularly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#4_Protect_Yourself_from_Cold-Related_Injuries\" title=\"4. Protect Yourself from Cold-Related Injuries\">4. Protect Yourself from Cold-Related Injuries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#5_Maintain_a_Healthy_Weight\" title=\"5. Maintain a Healthy Weight\">5. Maintain a Healthy Weight<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#6_Get_Sufficient_Sleep\" title=\"6. Get Sufficient Sleep\">6. Get Sufficient Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#7_Consider_Supplements\" title=\"7. Consider Supplements\">7. Consider Supplements<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#How_to_make_your_bones_strong_Myth_or_Fact\" title=\"How to make your bones strong: Myth or Fact\">How to make your bones strong: Myth or Fact<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#1_You_Dont_Need_to_Worry_About_Bone_Health_in_Winter_%E2%80%93_Myth\" title=\"1. You Don\u2019t Need to Worry About Bone Health in Winter \u2013 Myth\">1. You Don\u2019t Need to Worry About Bone Health in Winter \u2013 Myth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#2_Only_Older_Adults_Need_to_Focus_on_Bone_Health_%E2%80%93_Myth\" title=\"2. Only Older Adults Need to Focus on Bone Health \u2013 Myth\">2. Only Older Adults Need to Focus on Bone Health \u2013 Myth<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/#3_Staying_Indoors_in_Winter_Keeps_Your_Bones_Safe_%E2%80%93_Myth\" title=\"3. Staying Indoors in Winter Keeps Your Bones Safe \u2013 Myth\">3. Staying Indoors in Winter Keeps Your Bones Safe \u2013 Myth<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Ways_to_Maintain_Healthy_Bones_in_Winter\"><\/span>7 Ways to Maintain Healthy Bones in Winter<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Maintain_a_Balanced_Diet\"><\/span>1. Maintain a Balanced Diet<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Studies link poor nutrition to higher osteoporosis risks. Whether it is summer or winter, when you ask us &#8211; How to make your bones strong- this is the foremost advice we give as medical experts. Please eat calcium and vitamin D-rich foods like dairy, leafy greens, almonds, and fatty fish. Calcium strengthens bones, and vitamin D propels its absorption. Research shows adults need 1,000-1,200 mg calcium daily, while postmenopausal women may require more. Limit salty foods, as sodium depletes calcium.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"5760\" height=\"3840\" src=\"https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2023\/05\/healthy-vegetables-wooden-table.jpg\" alt=\"\" class=\"wp-image-2035\"\/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<p>Also you need to include magnesium via nuts, seeds and phosphorus via meat, eggs for overall bone health. <em>Additional Bone health tips:<\/em><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>1. Have an adequate protein diet to avoid fracture risks by giving your muscles ample strength.<\/li>\n\n\n\n<li>2. Regularly check vitamin D levels, especially in winter as sunlight exposure decreases.<\/li>\n\n\n\n<li>3. For strong bones limit the use of caffeinated drinks because it forces calcium loss through urine.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Stay_Hydrated\"><\/span>2. Stay Hydrated<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Water is essential for joint lubrication and bone health. Healthy bones tissue contains about 31% water, making hydration crucial. Winter dryness can mask thirst; set reminders to drink water regularly. Studies reveal dehydration reduces bone metabolism efficiency, because dehydration reduces the cushioning between bones, increasing injury risk.<\/p>\n\n\n\n<p>So you need to aim for 2-3 liters of fluids daily, be it water, soups or herbal teas. Proper hydration also supports blood flow thereby delivering essential nutrients to bones.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Exercise_Regularly\"><\/span>3. Exercise Regularly<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Studies suggest 150-300 minutes of moderate activity weekly boosts bone density. Healthy bones demand weight-bearing exercises like brisk walking, jogging or dancing. This helps stimulate strong bones\u2019 growth and strengthen joints. Regular physical activity improves both strength and flexibility. So what all you can do for strong bones is:<\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/beautiful-woman-doing-fitness-exercises-outside.jpg\" alt=\"\" class=\"wp-image-2347\" style=\"width:800px;height:auto\" srcset=\"https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/beautiful-woman-doing-fitness-exercises-outside.jpg 800w, https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/beautiful-woman-doing-fitness-exercises-outside-300x200.jpg 300w, https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/beautiful-woman-doing-fitness-exercises-outside-768x512.jpg 768w, https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/beautiful-woman-doing-fitness-exercises-outside-370x247.jpg 370w, https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/beautiful-woman-doing-fitness-exercises-outside-470x313.jpg 470w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>1. Balance exercises like tai chi prevent falls.<\/li>\n\n\n\n<li>2. Stretching improves joint mobility.<\/li>\n\n\n\n<li>3. Cold weather can stiffen muscles, so warm up thoroughly before exercising.<\/li>\n\n\n\n<li>4. Wear proper footwear for grip.<\/li>\n\n\n\n<li>5. Caution: High-impact sports benefit younger adults but might harm those with weak bones.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Protect_Yourself_from_Cold-Related_Injuries\"><\/span>4. Protect Yourself from Cold-Related Injuries<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><a href=\"https:\/\/parekhshospital.com\/blog\/boost-your-bone-health\/\">Bone health tips<\/a> also demand protection of the body! Studies show pelvic-bone fractures are 25% higher in winter months, due to slipping on snow-laden paths or some slippery surfaces at home. Thus you need to ensure such surfaces are clear or else you need to wear slip-resistant footwear. For indoors, add rugs or mats to prevent slipping. Wear warm layers to prevent muscle stiffness.<\/p>\n\n\n\n<p>In case you have any past injury, be cautious because cold restricts blood flow, thereby slowing the bone repair. You need to keep warm with heating pads. Physiotherapy helps improve mobility and balance in colder months. Test bone density if you&#8217;re prone to injuries.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Maintain_a_Healthy_Weight\"><\/span>5. Maintain a Healthy Weight<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Being overweight adds pressure to joints, accelerating wear and tear of the cartilage as well as bones. Conversely, underweight individuals have weaker bones, increasing fracture risks. So to Keep Bones Strong During round the year, you must aim to keep your BMI (Body Mass Index) between 18.5 and 24.9 because medical studies link extremes to poor bone health. Go back to our bone health tip No 1 and maintain a healthy diet, that will help you stay fit and reduce weight in a healthy way.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Get_Sufficient_Sleep\"><\/span>6. Get Sufficient Sleep<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Poor sleep disrupts calcium-regulating hormones; and this weakens bones over time. Medical experts indicate that those sleeping under 6 hours had 30% lower bone density.&nbsp; Also, sleep allows bone cells to repair and regenerate. Adults need 7-9 hours nightly for optimal health. <em>How to get a good sleep for strong bones:<\/em><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/people-2537324_1280.jpg\" alt=\"\" class=\"wp-image-2349\" style=\"width:800px;height:auto\" srcset=\"https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/people-2537324_1280.jpg 800w, https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/people-2537324_1280-300x200.jpg 300w, https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/people-2537324_1280-768x512.jpg 768w, https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/people-2537324_1280-370x247.jpg 370w, https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/people-2537324_1280-470x313.jpg 470w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>1. Limit your screen-time before bed; stop using your phone one hour before you go to bed. Why, because blue light from screens blocks melatonin thereby disrupting the sleep cycle.<\/li>\n\n\n\n<li>2. A bedtime routine without the use of any screen, like reading a book, will help you sleep early and peacefully.<\/li>\n\n\n\n<li>3. Soothing, meditative music that enhances relaxation can also be heard before sleeping<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"7_Consider_Supplements\"><\/span>7. Consider Supplements<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>When diet alone doesn\u2019t meet nutrient needs, in that case orthopaedic doctors suggest healthy bones need health supplements:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>1. Calcium and vitamin D are most vital. Studies recommend 800-1,200 IU of vitamin D daily for adults, especially in low sunlight seasons.<\/li>\n\n\n\n<li>2. Magnesium supports calcium absorption<\/li>\n\n\n\n<li>3. Vitamin K2 directs calcium to bones.<\/li>\n\n\n\n<li>4. Omega-3 fatty acids improve joint flexibility. Older adults benefit from collagen peptides to boost bone mineral density.<\/li>\n<\/ol>\n\n\n\n<p><em>CAUTION:<\/em> Over-supplementing can harm kidneys; consult a doctor. Blood tests help determine deficiencies.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"How_to_make_your_bones_strong_Myth_or_Fact\"><\/span>How to make your bones strong: Myth or Fact<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_You_Dont_Need_to_Worry_About_Bone_Health_in_Winter_%E2%80%93_Myth\"><\/span>1. You Don\u2019t Need to Worry About Bone Health in Winter \u2013 <em>Myth<\/em><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Bone health needs attention year-round, including winter. Cold weather reduces outdoor activity, Sunlight (vitamin D), and hydration, which weakens bones. Studies show fractures increase in winter due to slips and poor muscle flexibility.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Only_Older_Adults_Need_to_Focus_on_Bone_Health_%E2%80%93_Myth\"><\/span>2. Only Older Adults Need to Focus on Bone Health \u2013 <em>Myth<\/em><span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Bone health starts young. Peak bone mass develops by age 30. Neglecting it earlier leads to weak bones later. Kids and teens need calcium and exercise for growth. Adults must prevent bone loss with good habits.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Staying_Indoors_in_Winter_Keeps_Your_Bones_Safe_%E2%80%93_Myth\"><\/span>3. Staying Indoors in Winter Keeps Your Bones Safe \u2013 Myth<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Staying indoors limits sunlight (vitamin D), causing weaker bones. WHO data reveals over 200 million people globally suffer from osteoporosis which is often made worse by low vitamin D levels in winter. Thus, regular outdoor activities will improve bone density and flexibility.<\/p>\n\n\n\n<p>Tried everything, but still the joint pain suffering is intolerable. Don\u2019t suffer in silence, take expert advice from doctors or book a consultation at <a href=\"https:\/\/parekhshospital.com\/bookappointment.php\">PAREKHS HOSPITAL<\/a> for advice, supplements, or tests if needed. Take simple steps today to keep your bones healthy in future!<\/p>\n","excerpt":"<p>It is December. Are you one of those asking Google \u2018Why do my bones hurt in winter?\u2019 or \u2018How to make your bones strong in Winter?\u2019 Please do not be worried, as you aren&#8217;t alone. 30% of the population faces risk of&hellip;<\/p>\n","image":"https:\/\/parekhshospital.com\/blog\/wp-content\/uploads\/2024\/12\/WhatsApp-Image-2024-12-20-at-2.32.27-PM.jpeg","category":"Bones","link":"https:\/\/parekhshospital.com\/blog\/keep-bones-healthy-during-winters\/"}