The various activities we engage in throughout the day, whether it's walking, running, sitting, dancing, or climbing stairs, place demands on our bones and joints. Winter, in particular, can pose challenges to their health, especially for individuals dealing with conditions like arthritis. 

It becomes crucial to prioritize the well-being of our bones and joints during this season. Vitamin D levels often decline in winter due to reduced natural sunlight exposure. Given the significance of Vitamin D in maintaining bone health, its diminished absorption from dietary sources during this period can contribute to the potential deterioration of bones and joints.

It underscores the importance of proactive measures to support bone and joint health, particularly in the winter months.

Nutrient-Rich Foods for Robust Bone Health

To fortify and sustain bone health, incorporating the following nutrient-rich foods into your diet is essential:

Milk & dairy products

Dairy products are rich in nutrients that are essential for good bone health. A recommended approach to sustain calciums levels is the consumption of vitamin - D rich foods. At least three glasses of milk as primary calcium source, or smoothies or adding flavors in it can be a palatable alternative.

Spinach

Spinach emerges as a nutritional powerhouse, boasting a diverse array of essential nutrients. When crafting your weekly nutrition plan, incorporating spinach into at least one daily meal proves beneficial. There are numerous delectable ways to make this nutrient-rich green a staple in your diet.

Nuts & Seeds

Opt for nutrient-packed alternatives when reaching for snacks during your free time. Incorporating a handful of these nuts into your regular diet not only satisfies your snack cravings but also provides essential nutrients that support bone health.

Green Veggies

Elevate your bone health by incorporating a variety of green vegetables into your diet. These seasonal veggies maintain bone strength along with calcium levels.

Beans and Lentils

Achieving a balanced and healthful diet involves incorporating a mix of lentils, beans, and whole grains into your daily meals. Along with bone health, this combination provides a wealth of proteins, vitamins, minerals, and a diverse array of nutrients.

Soya Beans

Soybeans play a noteworthy role in promoting bone strength. Beyond incorporating soybeans, diversify your diet with other soy-rich products tailored to your taste preferences.

Yoga:

Urdhva Mukha Svanasana (Upward Facing Dog Pose)

The Downward-Facing Dog pose offers a comprehensive stretch, targeting the shoulders, hamstrings, arches, hands, and calves. Simultaneously, it strengthens and elongates the arms and legs, promoting flexibility and balance.

Additionally, the elongation of the spine in the pose contributes to better posture and spinal alignment, fostering overall spinal health. 

Setubandhasana or Bridge Pose

This pose actively engages and strengthens muscles along the spine, fostering better spinal health and alignment. Serving as a weight-bearing exercise, it stimulates bone-forming cells, particularly in the spine, hips, and thighs, contributing to enhanced bone density. 

Utkatasana or Chair Pose

Utkatasana, commonly known as Chair Pose, is a dynamic yoga posture renowned for its potential to enhance balance and structural strength. Additionally, it has been suggested to offer relief for minor conditions such as shoulder stiffness and minor leg and foot deformities.

(Source: IANS)

- Edited for style

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