Winter is here and with temperature dipping every single day, it is getting harder for people to manage bone and joint pain. This increased joint pain during winter is due to the increased inflammation in one or more joints. It is also because there is less supply of blood to the peripheral regions in the body due to which one's joints become stiff, causing pain in the joints and bones.
Joint pains are especially common in the winter season, making life difficult especially for arthritis patients. Not tackling them effectively could have a detrimental effect on your daily productivity and overall well-being. Here's what you can do to avoid excessive pain in the joints.
Joint pains are common in the winter season, as the cold weather can reduce blood circulation to fingers and toes which could worsen joint pains. Muscles also become tighter at lower temperatures resulting in stiffness and pain. Besides, people tend to stay indoors during winter which could mean limited exposure to sunlight and may result in Vitamin D deficiency.
Here are a few tips to deal with bone and joint pain in winter:
Drink plenty of water to stay hydrated and reduce inflammation and further reduce the friction between joint surfaces
Keep yourself warm in winter clothing, home heating, and other necessities
Regular exercise will help keep your joints supple and maintain flexibility. It could also help with the lubrication of the joints and improve blood flow
Enough exposure to the sun (Vitamin D) will help in building and improving the bones
A balanced diet with a rich amount of Vitamin D, and Vitamin C, Omega 3 fatty acids, ginger, soya bean, fatty fish, green vegetables, nuts and seeds, plenty of water, and other collagen supplements will be helpful in joint and bone care during the winter season
Regular movements in the body will promote flexibility in your joints
People who are overweight have more chances of getting arthritis. One should maintain his/her weight in order to keep their knees healthy (Dr Harish Ghoota, Additional Director-Orthopedics, Fortis Escorts Hospital)
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Winters in India are not the same throughout the country. While the northern parts do have colder winters, the south is usually more tropical and does not see extreme temperature variations. Nowadays, this situation is changing; the extreme climate change that has been gripping the globe has not left the country untouched. On one hand, the winter has become colder, foggier, and more polluted in the northern parts whereas the south is experiencing drastic temperature variations with colder nights and comparatively warmer days. This unbalanced climate outside has led to many health problems in the population. A few such issues are frequent colds, coughs,s, and chest congestion that affect the respiratory system.
These are more common in small babies and school-going children as they have weaker immunity. The symptoms may include a blocked nose, running nose, cough with or without expulsion of sputum, sore throat, hoarseness of voice, wheezing, rhonchi sounds while breathing, chest congestion, and sometimes sinus headaches. The general relief mantra is keeping warm and taking hot potency medicines. Minor cases of cold and related respiratory problems can be effectively managed at home, but if the symptoms are severe consulting a doctor is always advisable.
Gargling repeatedly with hot water added with salt, turmeric, or Triphala Choorna is very beneficial in case of throat pain and hoarseness of voice.
In babies below six months of age, medication is not really advised but the medicines can be given through breast milk by medicating the mother who in most cases may also be suffering from the same symptoms.
A really effective herb that can help in improving immunity, digestion, and intelligence in babies and one that can be given even to newborns is Vacha (Vach)/ Sweet Flag (Acorus calamus). A very small quantity of this dried herb is rubbed on a rough surface and the paste can be given with a little amount of ghee.
Dry ginger is also a very effective herb in cases of cold and congestion. It can be used as an ingredient in masala tea, boiled with drinking water, or chewed in small quantities by both children and adults.
Another very important plant for cold, fever and chest congestion in both children and adults is the Parnayavani (Sanskrit)/ Panikoorka (Malayalam)/ Karpooravalli (Tamil)/ Doddapatre (Kannada)/ Pathar Choor (Hindi)/ Indian borage/Mexican mint. The leaves of this plant are slightly warmed and crushed to extract their juice. This juice can be given along with honey. The leaves can also be used in drinking water.
Tulasi is also a very handy solution for this set of symptoms. Water boiled with Tulasi reduces fever, cold, and congestion and improves immunity. Tulasi leaves can also be eaten directly after washing them.
Trikatu is a combination of three dry spices that is usually given in diseases that occur during the winter. It consists of dry ginger, dry black pepper, and dry long pepper powdered together. This polyherbal is used in many formulations in ayurveda and is the major component of Dashamoolakatutraya Kashaya that is specifically given in conditions of cough, cold, and chest congestion.
The most effective method of unblocking the nose and giving relief to the congested chest is exposure to steam. This process of steaming and induction of sweat is called sudation. Steaming can be done by exposing the chest and face to the vapours coming from hot water. For better liquefaction of the sputum herbs like Tulasi and Parnayavani can be added to the water.
Even though many effective treatments are available for respiratory issues during the winter, it is always better to prevent such symptoms. Here are a few precautionary measures that can keep you healthy during cold spells.
Always try to stay warm with a proper winter wardrobe.
Especially cover the ears during traveling and at night.
Do not drink cold water or eat anything refrigerated.
Drink hot water preferably boiled with beneficial herbs.
In places with high pollution and fog, it is essential to wear a mask for protection.
Do not take a shower in cold water and do not sleep with wet hair.
Children should be taught personal hygiene ethics so that they do not get infected by contact with sick kids at school. (Dr. Lakshmi Varma K is a [BAMS, MD(Ayu)] Consultant & Advisor at LYEF Wellness)
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Aloe Vera has been used as a seasonal remedy because of its healing and moisturising qualities, which make it the ideal replacement for dry skin. The skin loses moisture in the winter because of the cold air, which causes the skin to become dull and dry. In order to maintain a glow on your face during the winter, one can maintain the following recommendations to keep their skin healthy and smooth.
Chemical moisturisers are only a temporary fix. They just moisten the skin's outermost layer temporarily. But this effect is transient. Aloe Liquid Soap is a strong, kind, and adaptable cleanser for the entire family that may be used to clean and retain the moisture of skin. Your skin will feel clean and refreshed after using their creamy, iridescent product. Aloe Liquid Soap combines the power of aloe with other high-quality ingredients to offer a flexible full-body cleansing experience for the whole family, whether it's on your kitchen counter or in the shower. While argan oil supplies vitamin E and natural fatty acids to condition and support healthy skin, aloe calms and softens the skin. It is safe for the entire family and gentle on skin that is sensitive.
Aloe body wash is a mild, effective cleanser that also conditions the skin. Aloe Body Wash will nourish and cleanse your skin with the best of nature. With skin-conditioning ingredients and vigorous yet gentle washing, this sulphate-free product will wash away grime and leave your skin feeling soft and renewed.
PH-balanced aloe body wash aids in hydration and moisture retention of the skin. Aloe Vera, a key component, promotes moisture while vitamins A, C, and E nourish and encourage healthy-looking skin, helping anti-aging. Their composition has a deep, enticing perfume of woods, amber, and a warm combination of herbs that is pleasing to everyone. You could detect a slight difference in Aloe Body Wash's distinctive tint. Ingredients like Aloe Vera, argan oil, arnica flower extract, and hydrolyzed jojoba esters, which soften skin while boosting hydration and smoothness, enable the gentle washing. (Harish Singla , CSM FLP India)
Vitamin C is a very important vitamin that plays a number of roles in the human body. Packed with a wide range of impressive health benefits, the water-soluble vitamin is present in numerous fruits and vegetables such as oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
Nutritionists recommend a daily Vitamin C intake of 75 mg for women and around 100 mg for men. Although it's generally suggested that one should meet their vitamin C requirement from the food one eats, a number of people switch to supplements to address their nutritional needs. Before you consume any type of Vitamin C supplements, it is essential to consult a medical practitioner to avoid any discrepancies.
Here are some highly significant medically-tested advantages of consuming vitamin C:
Vitamin C is necessary for collagen synthesis. As we know, Collagen is an integral structural component of connective tissue, blood vessels, tendons, ligaments, cartilage, gums, skin, teeth, and bones. It helps in maintaining the skin natural elasticity to render a younger-looking skin and reduce skin-sagging.
Vitamin C also assays a cardinal role in the synthesis of the neurotransmitter, 'norepinephrine' which is crucial for optimal brain functioning and impacts mood sensations.
Vitamin C also has a critical role in enhancing the body's immune function, which can get hindered on account of nutritional scarcity.
Vitamin C is also an extremely efficient antioxidant. Even in small traces, vitamin C aids in safeguarding various essential molecules in the body like proteins, lipids, carbohydrates, and nucleic acids (DNA and RNA) from damage by free radicals. The free radicals damage can be produced during routine metabolism as well as through contact with various toxins and air pollutants i.e. smoking.
It has also been ascertained that vitamin C can also restore other antioxidants like vitamin E. The European Food Safety Authority (EFSA), which extends scientific recommendations to facilitate medical policymakers, has corroborated the following health benefits that come with the regular dietary intake of vitamin C in one's diet:
It assists in safeguarding essential cell constituents from the damage caused by free radicals.
It improves the rate of collagen formation and assists in the normal functioning of blood vessels, skin, bones, cartilage, gums, and teeth.
It further helps in increasing the rate of non-heme iron (found in plant-based foods) absorption.
It also regulates the standard operation of the nervous system.
Vitamin C also proves instrumental in bolstering the body's natural immunity.
It also assists in preserving the routine functions of the immune system both before and after an intense physical workout.
It also supports the redevelopment process of the abridged form of vitamin E.
Furthermore, it also aids in curtailing tiredness and fatigue levels in the body.
Having understood the importance of Vitamin C in our lives, we must strive to include Vitamin C in our everyday diet to ensure the proper functioning of the body and enjoy healthy disease-free living. If you are unable to receive the prescribed amount of Vitamin C from your conventional diet, you can also resort to using over-the-counter and safe-to-use Vitamin C supplements. However, it is prudent to consult a doctor or a nutritionist before consuming any form of supplements. (Shikha Dwivedi is an Msc. clinical nutrition and dietetics and in-house nutritionist of OZiva)
Honey is a wonderful substance that does wonders on your skin. Honey is usually an excellent suggestion for skin care. Effective beauty treatments can be created by combining natural components that can be found in your home. Here are some tips from Harish Singla, Customer Service Manager (CSM), Forever Living Products India, for soft skin.
Milk and Honey
Take 2-3 tablespoons of raw milk and an equal quantity of raw honey. We should be combined in a dish. Apply this mixture in your face and neck and Use your fingers to gently massage. keep for 15-20 minutes. Use water to remove it, and then repeat this alternative day for best result.
Yogurt and Honey
Take half tablespoon of raw honey to one tablespoon of fresh yogurt mixed everything, then massage your face and neck for a few minutes. Do this 10-15 minutes, then wash it off with water. Apply this face pack 2-3 days. This is specially for dry skin.
Honey and Lemon Face Pack
Take a bowl mix tablespoon of raw honey and 1 teaspoon of squeezed lemon juice. Apply this on your face and neck. Keep this for 15-20 mints. Wash it off with luke water and moisturize your face and neck.
Honey, Aloe Vera and Cinnamon Face Mask
Take a bowl mix 2 tablespoons of raw honey, 1 tablespoon of aloe vera, and 1/4th tablespoon of ground cinnamon. Mix it well. Apply this natural mask on your face and neck. Let it rest for 5-10 minutes. Wash your face with lukewarm water. Moisturize your face gently.
If you live in Delhi, you are probably aware of the rising pollution levels in the city. Exposure to high levels of air pollutants for an extended period or repeatedly may cause serious harm to your skin.
As Delhi continues to get engulfed in smog with the air quality approaching a hazardous level, the harmful pollutants in the air may hamper your skin if appropriate care is not taken. To rescue your skin from harsh pollutants, a team of sensitive skin experts from Cetaphil shares a few tips to ensure our skin doesn't lose its nourishment.
Invest in a good air purifier for yourself. Since most allergies stem from dust, a good quality air purifier is ideal to help clean the home environment and remove dust and other harmful particles.
Practice Good Hygiene
Always wash your hands thoroughly after every task and before touching your skin. Change your clothes at least twice a day and ensure that you take a bath regularly to remove all the pollutants from your skin.
Keep The Skin Nourished
Your skin may suffer because of increased pollution and seasonal changes, making it more sensitive and prone to irritation and allergies. People with sensitive skin may have a thinner or weakened skin moisture barrier, which allows irritants to penetrate and hydration to escape. Make sure your skin is well-nourished and moisturized to improve the resilience of sensitive skin. While stepping outdoors, always carry a moisturizer like Cetaphil Moisturizing Cream which can soothe irritated skin and provide intense moisture.
Limit Outdoor Time
Tracking air quality ensures that you can better manage your outdoor time. Go for a walk in the morning when the air is fresh and plan your day and tasks to avoid making multiple trips outside. In addition, don't forget to apply sunscreen as the harsh rays of the sun paired with the hazardous air quality can make your skin more irritated. This could also lead to stinging and itching.
Look for Hypoallergenic Products
It is essential to use hypoallergenic products especially if you have sensitive skin in this harsh climate. Using strong products on the skin when it is already irritated may cause more harm than you can imagine. Look for ingredients like Niacinamide, which helps in tackling inflammation and helps in the oil regulation in your skin.
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