A person's wellbeing depends on skeletal health as well. Doctors tell you how winters can be harsh for your joints and share tips to keep the pain at bay

Not only cough, cold and viral infections, winters are driving condition for bone related issues as well. Many people are seen reporting about joint pain or with increased severity of conditions like arthritis osteoporosis etc. during this season. Also it may be a tough time for those who recently had a fracture or any other bone injury. A person’s overall wellbeing depends upon skeletal health as well. So how does winter affect bone health and how prevention can be ensured?

Winters lead to increased muscular spasm. Hence if you are facing some extra fatigue or acute pain, it may be associated with increased muscular spasm. In our experience people in winters report more with joint pain, back pain, neck pain etc. issues. Also health of people suffering from arthritis, osteoporosis etc is more at risk in this weather.

In winters you may feel more tempted to unnecessarily rest under the cosy cover of blankets but it is not advisable. Avoid binge eating and keep the nutrition value high. As unprecedented lockdown has induced some unhealthy habits in many households due to more stay at home, many of them have confined themselves to gadgets and unnecessary munching, and lazy winters are there just add more stiffness to the bones. Apart from leading to obesity it is equally threatening for your bones as well. This has to be avoided.

Always keep your posture right while sitting, watching screen, even reading or writing. These days working on laptops and other gadgets is important, still avoid taking them to your bed. Fix a place for office work at your home with table and chair which can ensure right posture and comfort.  

Especially women reaching or reached menopause should be extra cautious about their calcium and other nutrients intake. In menopause sudden hormonal change can cause calcium decay and the pain may get worse in winters. Hence take extra care.

Children are also more vulnerable to fall sick in winters, and their physical activities are also restricted. This is also a major concern that problems like arthritis, obesity are getting common in children as well. Many children are also taking online education; inspire them also for same healthy habits instead of just scolding them, because they are also dealing with pandemic generated stress.

Be regular with your medicines and doctor’s suggestion if already suffering from any disease. Always consult them for pain.

Keep the nutrition value high; add milk, green vegetables, nuts, seasonal fruits to your diet.

The writer is Dr Atul Garg, Unit Head and Senior Consultant, Orthpedics, Sri Balaji Action Medical Institute

Keep in mind

• Winters make your body stiff for diverse reasons. In winters blood vessels shrink because of fall in temperature and as a result blood supply is affected around joints and musculature. This condition may aggravate your old joint pain.
• First of all avoid washing painful joints with the mixture of warm water and salt which is often seen in many households in the name of home remedy. Secondly, never take pain killers without proper suggestion. Such temporary reliefs will not serve the purpose. The acute pain may need bigger attention and treatment. Rely only on only doctor’s suggestion and prescribed medicines, therapies.
• Wear required layers of woollens as temperature goes down. Especially in case of joint pain or bone injury keep yourself safe from winters.
• In winters lack of physical activities also aggravates more stiffness and results in bone health issues. Make daily routine of exercise of at least 20 to 30 minutes. Do regular stretching, maintain good posture and avoid sitting for too long.
• Adequate intake of water is seen reduced in winters. Hence keep yourself hydrated, drink adequate water.
• Keeping calcium intake high solely doesn’t serve the purpose if one is deprived of other nutrients like protein and Vitamin D. In urban areas it is quite apparent that lesser exposure of sunshine has made a vast majority Vitamin D deficient which plays a major role in absorption of calcium. Do some physical activities or exercise daily for at least 20 minutes under sun exposure.
• Take extra care of children and elderly in this regard.

The writer is Dr Rajesh Kumar Verma, Director Orthopaedics and Spine Surgery, Narayana Hospital, Gurugram