7 principles to help protect bones and joints in cold weather

Keeping warm, eating properly, exercising, scientifically arranging household items, sunbathing, applying hot compresses and soaking feet can help protect bones and joints in cold weather.

According to Dr. Bui Thi Yen Nhi, University of Medicine and Pharmacy Hospital, Ho Chi Minh City - Branch 3, cold weather can affect the symptoms of arthritis and joint pain, because the patient's body is physically more sensitive to changes in temperature, air pressure and humidity than other people.

Therefore, to ensure bone and joint health in the cold season, you should pay attention to some principles applied in life as follows:

Keep warm

When it is cold, blood vessels easily constrict, making blood circulation to the joints (especially the joints far away) worse, making existing joint pain worse. Therefore, you should wear long-sleeved clothes, wear knee pads, wear socks, use heating pads, heating pads... to keep warm. Avoid contact with cold water on the joints as much as possible.

Eat well

Eat lots of warm foods, use nuts, carrots and avoid eating raw, cold foods, drinking ice water or cold drinks.

Eating spicy foods such as chili, pepper... can promote blood circulation. Prioritize foods with "natural anti-inflammatory" properties such as almonds, walnuts, strawberries, oranges, tomatoes, olive oil, dark green leafy vegetables, mackerel, salmon...

Avoid overeating, as gaining weight puts extra stress on your joints, increasing pain.

Do exercise

The advantages of exercise are to improve blood circulation and metabolism, increase endurance, improve and restore joint mobility, prevent osteoporosis and muscle atrophy, reduce joint stiffness and joint deformities.

Prioritize exercising at home to avoid going outside when the temperature is too low. If participating in outdoor activities, the best time frames are 9-11am and 3-5pm.

When exercising, you need to warm up thoroughly to avoid injury and protect your bones and joints; exercise slowly, avoid high-intensity exercises and do not let your joints get damaged due to too much weight when exercising.

Arrange objects in the science house

Light, rarely used items should be placed in a high place; frequently used items should be placed within reach; bulky and rarely used items should be placed under the cabinet. The purpose is to reduce bending, climbing, squatting, leaning... movements that affect bones and joints.

Sunbathing

When the weather is nice, you should get more sunlight exposure to promote the formation of vitamin D and increase the absorption and use of calcium to maintain bone quality in the body.

Hot compress

This activity can dilate blood vessels, improve local blood circulation and promote local metabolism. Heat can also relieve muscle spasms, relax nerves and improve tendon flexibility.

Using dry heat or moist heat can both be effective.

Soak hands and feet in hot water

Soaking feet in hot water is beneficial for preventing bone and joint diseases.

In cold weather, it is best to soak your feet in hot water after going out, not only to help improve the body's immunity but also to prevent rheumatism caused by humid environments.

When soaking, soak up to ankle level for about 20 minutes to promote blood circulation in the lower limbs.

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