Protect bone health with winter precautions

The cold weather months are not only a high time for respiratory illnesses, but bone and joint health are also affected during this time of year.

The risk of falls on icy surfaces and reduced exposure to sunlight can have detrimental effects on bone health during the winter season. Cold weather may also exacerbate joints, resulting in stiffness, discomfort, or pain.

“During the colder months the body is trying to keep warm so muscles and ligaments tighten up, [and] for many people this causes achiness,” explained chiropractor Dr. Alison F. Parker.

As medical director for Miracle Wellness Clinic, Parker offers the following practical steps to protect bone health during the winter season:

• Drink soups and hot liquids that contain warming spices like; cinnamon, cloves, onions, garlic, and ginger
• Switch morning breakfast from cold to hot cereals
• Cold weather can be tricky. Dress in layers that are easy to remove if needed.
• Cover your neck, wear a scarf.
• Wear shoes or boots that have traction while outside.  Change into heels or dress shoes once you reach your office or destination.
• Move!

For Parker, staying active is a critical component to healthy, flexible bones and joints.

“People tend to keep still during winter, which can weaken bone density and joint health,” said Parker. “A walk on a cold day is more therapeutic than on a hot day as it causes an increase in blood flow.”

Board-certified foot and ankle surgeon, Dr. Philip Garrett, stresses exercise, vitamin supplementation, and proper footwear as key ways to build stronger bone health in the winter and throughout one’s lifetime.  

“The more melanin present in the skin, the harder it becomes to absorb vitamin D through the sun.  People of color and those who cover their skin year-round, such as Muslims, tend to be deficient in vitamin D,” Garrett, of Landmark Foot and Ankle Center, explained.

Garrett, 56, provides useful advice to build healthier bone density:

• Supplement between 2,000-5,000 IUs of vitamin D daily especially from the months of October through May.  Be sure to consult your physician first.
• Take vitamin K2.  Vitamin K2 works in conjunction with vitamin D in order to help bones absorb calcium.
• Use natural lighting, open windows and curtains, take walks, and exercise outside, even during the cold months.  Limit the use of fluorescent lighting.
• Invest in a pair of running shoes:
  • Designed for outside conditions, they have treads that allow the foot to adapt to changing terrain and slippery surfaces.
  • They provide cushioning to absorb the impact of each stride, reducing stress on your joints, especially knees and ankles.
  • Running shoes offer arch support which maintains, and may even correct, foot mechanics.
• Wear quality house shoes or slides at home.  

While some people enjoy the opportunity to be barefoot at home, Garrett related that covering one’s feet, even in the house, can protect against painful accidents.

“During my 25-year career, over 95% of the broken toes that I have treated have occurred by hitting one’s barefoot against an item at home,” Garrett said. “Cover your feet at home.”

Recovery from Bruises and Falls, Staying Healthy Year-Round 

Many natural remedies offer alleviation from winter aches and soreness caused by stumbles or falls due to slick or icy conditions.

Fresh herbs such as cloves, turmeric, ginger, and cayenne have proven helpful with inner bruising and inflammation which may help with pain relief.  Sore joints can also be treated with rubs such as Vicks or Biofreeze which contain menthol.

“Adding a small bit of cayenne to lotion transforms it into a warming lotion,” said Parker.  

The chiropractor of 30 years also advises soaking one’s joints in order to alleviate pain.

“Epsom salt baths or foot soaks also help to treat soreness and keep muscles loose,” she said.

Garret also emphasized ways of staying healthy all year long.

“Stay flexible, get outside, and stretch indoors when weather conditions make it difficult to walk outdoors,” Garrett advised.  “Adopting exercise, vitamin supplements, and shoes with good foot support are essential to increasing bone health, not only for winter, but for a lifetime.”