Joint pain in winter: 5 essential tips to manage bone health in elderly

As the winter season arrives, seniors or the older population should prioritize their bone health to combat the potential challenges they face during the colder weather. Ensuring stronger bones is

As the winter season arrives, seniors or the older population should prioritize their bone health to combat the potential challenges they face during the colder weather. Ensuring stronger bones is crucial as you age. One of the fundamental elements for maintaining bone health is a diet rich in calcium and vitamin D. Calcium is a fundamental mineral that helps build and maintain strong bones. For older people, adequate calcium intake can significantly reduce the risk of osteoporosis, a condition that weakens bones and makes them susceptible to fractures.

Vitamin D is vital for bone health as it facilitates the absorption of calcium. An excellent source of vitamin D is sunlight. Many older people face difficulty getting enough vitamin D due to limited exposure to sunlight during the winter. The recommended daily requirement of calcium for senior citizens is about 1,200 mcg and that of vitamin D is 800 IU, said Dr Rajesh Srinivas, consultant and orthopedic surgeon at Manipal Hospital Varthur Road and Whitefield.

5 tips to have strong bones

1. Calcium diet: Excellent dietary sources of calcium products are milk, yogurts and cheese. However, for those who are lactose intolerant or prefer non-diet options, include fortified foods such as almond milk, soya milk, cereals and legumes such as boiled chickpeas, soya seeds, chia seeds, rajma, green grams and grams. of Bengal.
2. Leafy green: Leafy greens such as kale, broccoli, okra, spinach, sprouts, and beans also contribute to overall calcium intake, making them a healthy addition to the winter diet.
3. Supplements: Seniors who struggle to get enough calcium and vitamin D through diet alone should consider supplementing with elemental calcium and vitamin D3 to help meet daily nutrient needs. Elemental calcium supplementation, along with additional magnesium, zinc, copper, manganese, and boron supplements, can be taken as a daily dose. Vitamin D3 supplements can be taken once a week, as recommended by your doctor. Elemental calcium supplements, enriched with magnesium, zinc, copper, manganese and boron, could be considered as a single daily dose, a vitamin D3 supplement with a single weekly dose, or as prescribed by your doctor.
4. Exercises with weights: In addition to diet, physical activity plays a crucial role in maintaining bone strength. Weight-bearing exercises, such as walking and light resistance training, can improve bone strength and balance, reducing the risk of falls.
5. Yoga: Simple activities like yoga also help improve joint flexibility and strength.

During winter seasons, the elderly population should focus on a balanced diet rich in calcium and vitamin D to support bone health by incorporating dairy products, fortified foods, leafy green vegetables and fish into meals, in addition to considering the doctor-prescribed supplementation and engage in physical activity to increase bone and joint strength and flexibility. Always consult your healthcare professional if you have concerns about your health, joints and bone condition.

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