Are we getting well-synchronized with winter? Our answer might dwell in an affirmative atmosphere but a mild drop in temperature is enough to make us homebound with pain & stiffness in bones and muscles.
Moreover, another pensive factor is the extent of bone loss! Surprisingly, it is more during the winter months (December - February) as compared to any other time of year. Researchers have found out three main causes. Let’s look at these...
i) Low exposure to Sunlight: Limited sunlight absorption in winter has been observed as one of the primary cause behind ailing bones. Reduced sunlight ebbs the synthesis of vitamin D resulting in Osteomalacia (Softening of the bones due to the deficiency of calcium or Vitamin D).
ii) Decrease in Physical Activities: Regular high intensity exercises help to increase the bone density. However, cold weather makes us sluggish & we refrain from exercising daily. This decreases the flexibility and increases our pain & stiffness.
iii) Faulty Binge Diet: With the arrival of the winter, our appetite can spin out of control, making us crave for spicy junk foods instead of the healthier ones.
To stay fit as fiddle it is important to strengthen our skeletal system and prevent fractures by consuming foods with bone-friendly nutrients.
Calcium
Being the most important building block of our body, calcium is essential for the development, growth and maintenance of our skeletal system. It also helps in regulating muscle contraction & relaxation.
So, aim for at least 1,000 mg to 1,200 mg of calcium daily. The adequate amount of calcium in the diet helps to sustain bone strength & density. Thus, reducing the risk of Osteoporosis, Osteomalacia and other Degenerative Bone Disorders.
For instance, dairy products like milk, cheese, & yogurt can meet up one-fourth of your Calcium requirement. Dry fruits like raisins, apricots, and figs are rich in Calcium. Other sources include collard greens, kale, spinach, nuts, small fishes, etc.
Vitamin D
What comes to your mind when you first think of Vitamin D? Sunshine Vitamin! True the best source of this Vitamin comes from sun rays but only the early morning rays. But how many of us can afford the golden rays.
Vitamin D is crucial for helping the body get ample amount of Calcium and Phosphorus- these minerals are critical for building and maintaining strong bones.
Its requirement is imperative to prevent and reverse a wide range of critical conditions like Rickets in children, Osteomalacia in adults, and Osteoporosis in the aged.
Now the question is how do we get it? Adults need at least 600 IU of Vitamin D.
Foods like mushrooms, fatty fishes, egg yolk, fortified yogurts, peanut butter, avocados, and oranges can help you to maintain the level of Vitamin D necessary for your body.
A research conducted by Harvard University has found that people who are into aerobic exercises in the early morning outside, like brisk walking, jogging or running exhibit higher levels of Vitamin D, High Density Cholesterol (HDL) and Low heart diseases & bone stiffness.
Vitamin K
Very few of us are familiar with “Vitamin K”. Yes or No? Well, this Vitamin plays an important role is Bone Mineralization, a process which contributes to bone strength.
Few foods are good sources of Vitamin K1 and K2. Especially some leafy greens like kale, spinach, collard greens, mustard greens, lettuce, and parsley are rich in K1. Even sprouts, cabbage, meat and bony fishes are good sources of Vitamin K1.
Fermented foods like yogurt, raw cheese, cucumber pickles are rich in Vitamin K2.
A cup of raw spinach packs 145 micrograms or 120 percent of the daily Vitamin K adequate intake for men.
Magnesium
Magnesium may be the lightest micronutrient but it assures strength and firmness of the bones and makes the teeth stronger. Moreover, a minimum level of Magnesium is necessary to enhance the absorption of Calcium in our body.
Magnesium plays a vital role in the production of calcitonin, a bone preserving hormone. It also regulates parathyroid hormone, involved with the function of bone breakdown in number of ways.
The role of Magnesium doesn’t end here; it also helps to activate Vitamin D and the enzyme alkaline phosphatase. A mild deficiency of the enzyme can lead to abnormal crystal formation and can also result in Osteoporosis.
Fortunately, our dietary supplements can reduce any risk related to Magnesium deficiency. Dairy products, leafy greens like spinach, collard greens, kale, carrots, and fatty fishes are rich in Magnesium. An amount of 400-420 mg of magnesium for men & 300-320 mg of magnesium for women is necessary for daily consumption.
Potassium
Only a handful of people know about Potassium’s contribution to bone health. In fact, studies have found that a potassium-rich diet counteracts the harmful effects of the metabolic acids (a result of biochemical reactions).
Deficiency of Potassium urges the body to pull away the alkalizing compounds from the bones, resulting in Bone Loss. Potassium plays a pivotal role in protecting the bone-strengthening minerals such as Calcium & Phosphorus from getting washed away. It increases bone density, thus, adding to the strength factor of the bones.
An average individual is recommended to take 3,500-4,700 milligrams of Potassium every day.
Instead of taking potassium supplements, it is always better to go for natural potassium sources. Bananas are the richest source of this mineral followed by dry fruits such as apricots, figs, raisins, and leafy greens, green veggies like broccoli, cabbage, potatoes, mushrooms and cucumbers.
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