How to keep your bones strong this winter: Orthopaedic tips on vitamin D, exercise, calcium-rich foods, and what to avoid

As winter sets in, the drop in temperature and reduced sunlight can take a toll on your bones. According to a report by TOI, Orthopaedic specialist Dr Debashish Chanda, Lead Consultant, Department of Orthopaedics at CK Birla Hospital, Gurugram, explains that people often experience weakened bones during the colder months due to limited sunlight exposure, reduced physical activity, and dietary changes.

He emphasises that maintaining bone health in winter is possible through simple yet consistent lifestyle habits, from improving your diet to staying active indoors.

Why Bone Health Takes a Hit in Winter Months

Dr Chanda notes that the combination of decreased sunlight, lower physical activity, and dietary imbalances often leads to weaker bones in winter. Sunlight is a natural source of vitamin D, essential for calcium absorption, while movement and exercise help maintain bone density.

“When daylight hours reduce and we spend more time indoors, it affects the way our bones regenerate and stay strong,” he told TOI.

Ensure Sufficient Vitamin D Intake During Shorter Days

Vitamin D is a key nutrient that helps the body absorb calcium and maintain strong bones. However, reduced sunlight during winter often leads to deficiencies.

Dr Chanda’s tips for maintaining healthy Vitamin D levels:

• Get Sunlight Exposure: Try to spend 10–30 minutes outdoors during midday when the sun is strongest. Even a short exposure can help your body produce vitamin D naturally.
• Eat Vitamin D-Rich Foods: Include fatty fish such as salmon, tuna, and mackerel, along with egg yolks and fortified foods like milk, cereals, and orange juice.
• Consider Supplements: If you cannot meet your vitamin D requirements through diet and sunlight, consult your doctor about suitable vitamin D supplements.

Include More Calcium-Rich Foods in Your Diet

Calcium acts as the foundation of strong bones, and inadequate intake can weaken them over time. Dr Chanda advises increasing calcium consumption through both animal and plant-based sources.

Dairy Products: Milk, cheese, and yoghurt are excellent sources of calcium.

Plant-Based Alternatives: For vegans or those avoiding dairy, fortified plant milks, tofu, almonds, and leafy greens such as kale and spinach are great options.

Supplements: Speak to your doctor if your diet lacks sufficient calcium; they can recommend the right supplement and dosage.

Stay Active Indoors to Preserve Bone Strength

Cold weather may discourage outdoor activity, but staying active is essential for maintaining bone density. Dr Chanda stresses that regular exercise keeps your bones stronger and joints more flexible.

Try these indoor-friendly exercises:

• Strength Training: Use weights, resistance bands, or your own body weight to build muscle and bone strength.
• Yoga or Pilates: These improve posture, flexibility, and balance, reducing your risk of falls.
• Indoor Walking: Whether it’s in a shopping mall, a gym, or even around your home, make sure to stay on your feet daily.

Prevent Falls to Protect Your Bones This Winter

Winter often increases the risk of slips and falls due to wet or icy surfaces. Dr Chanda points out that fractures and joint injuries are more common this time of year but can easily be prevented.

Simple fall-prevention measures:

• Wear shoes with good grip and traction.
• Keep your home well-lit and clutter-free.
• Use walking aids or handrails if necessary for stability.

Avoid Habits That Weaken Bones Over Time

Certain lifestyle habits can reduce bone density and increase the risk of fractures, especially during winter when overall health tends to decline.

Dr Chanda’s advice:

• Limit Alcohol Consumption: Too much alcohol can interfere with calcium absorption.
• Avoid Smoking: Smoking significantly reduces bone density and delays bone healing.
• Eat a Balanced Diet: Prioritise whole foods, fruits, vegetables, and protein to maintain bone strength.

Stay Hydrated for Better Joint and Bone Health

People often drink less water during winter, but hydration remains crucial for bone and joint health. Dehydration can make joints stiff and muscles more prone to injury.

Drink plenty of water, and include soups, herbal teas, and broth-based meals to keep your fluid levels up.

Don’t Skip Regular Health Check-Ups

Routine check-ups help detect bone health issues such as osteoporosis or vitamin deficiencies early. Dr Chanda recommends that those at higher risk, especially older adults and postmenopausal women, get regular bone density tests.

“By identifying potential problems early, you can take the right steps to prevent fractures and bone loss,” he told TOI.

Consistency Is the Key to Strong Bones All Winter

Maintaining bone health during winter doesn’t require drastic lifestyle changes. However, it does demand regular effort, from ensuring proper nutrition and movement to avoiding falls.

As Dr Chanda concludes, “Your bone health is integral to your overall well-being. By staying active, eating right, and making small preventive changes, you can keep your bones strong and resilient throughout the season.”

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.