Vitamin D Deficiency: Causes, Symptoms & Treatment

A stroll in the park during winter could be worse for bones & muscles! Find out how?

Winter can potentially cause danger to bones and muscles due to several factors, including cold temperatures, reduced physical activity, and an increased risk of falls or accidents. Now if you are wondering how to maintain bone and joint health during winter, then here are tips to prevent bone and joint pain in winter and preventive measures you can take:

1. Cold temperatures: Cold weather can lead to vasoconstriction, where blood vessels narrow, reducing blood flow to the extremities. This can potentially decrease oxygen and nutrient supply to the bones and muscles, leading to stiffness and an increased risk of injury. Additionally, cold temperatures may cause muscles to contract, increasing the risk of strains and sprains.

- Preventive measures: Dress warmly in layers to maintain body temperature. Use heat packs or warm compresses to keep muscles warm. Maintain indoor temperatures at a comfortable level. Consider performing gentle warm-up exercises before engaging in physical activities.

2. Reduced physical activity: During winter, people tend to participate in fewer outdoor activities and exercise less frequently. This decrease in physical activity can weaken muscles and bones, leading to a loss of strength and flexibility.

- Preventive measures: Engage in regular exercise throughout the winter, even if it's indoors. Focus on activities that strengthen muscles and bones, such as resistance training, yoga, or pilates. If weather permits, participate in winter sports that involve physical movement. Consult with a healthcare professional for guidance on appropriate exercises.

3. Risk of falls and accidents: Slips on ice, snow, or wet surfaces are common during winter, leading to fractures or muscle strains. Falling on hard surfaces or participating in winter sports without proper precautions can also result in bone and muscle injuries.

- Preventive measures: Wear appropriate footwear with slip-resistant soles and traction for icy conditions. Use handrails when available and walk slowly on slippery surfaces. Clear snow and ice from walkways to reduce the risk of falls. Use protective gear and exercise caution when participating in winter sports.

4. Seasonal affective disorder (SAD): Winter can also contribute to the development of SAD, which may lead to decreased motivation for physical activity, potentially impacting bone and muscle health.

- Preventive measures: If you experience symptoms of SAD, seek professional help and consider treatments such as light therapy. Engage in activities that promote mental well-being, as psychological health can influence physical health.

It's important to note that these preventive measures are general recommendations. Individual circumstances and medical conditions may require personalized advice from healthcare professionals or specialists.

Manipal TRUtest offers a wide range of diagnostic services with assured quality, accuracy, and trust backed by 70 years of Manipal legacy. You can easily schedule a blood test through our WhatsApp Chatbot, Mobile App, or Website. We also provide the convenience of a Home Sample Collection, where a highly qualified phlebotomist will visit you in the comfort of your home. 

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Exercising during the chill could be hazardous! Find out how?

Exercise can be potentially dangerous during winter due to a combination of factors such as cold temperatures, icy or slippery conditions, and reduced visibility. Here are some ways exercise can be risky during winter and some preventive measures to stay safe:

1. Hypothermia: Exercising in extreme cold can cause hypothermia, a dangerous drop in body temperature. To prevent this, dress in layers and wear proper winter clothing such as hats, gloves, and thermal insulating materials. Pay attention to weather forecasts and avoid exercising in severe cold or strong winds.
    
2. Frostbite: Cold temperatures can also lead to frostbite, which freezes the skin and underlying tissues. Protect your extremities by wearing warm socks, insulated footwear, and using hand warmers or gloves. Insulate exposed areas like the nose, ears, and cheeks with scarves or face masks.
    
3. Falls and injuries: Icy or slippery conditions increase the risk of falls and injuries. Choose proper footwear with a good grip and consider using ice cleats for extra traction. Be cautious of icy patches and avoid exercising on slippery surfaces. Opt for well-maintained paths or indoor facilities like gyms.
    
4. Reduced visibility: Shorter daylight hours and winter weather conditions can affect visibility, especially during early mornings and evenings. Wear reflective clothing or accessories to make yourself more visible to others, especially if you are running or cycling near roads. Use headlights, reflective bands, or backpacks with LED lights.
    
5. Indoor alternatives: If outdoor conditions are consistently too extreme, consider indoor exercise alternatives. This could include using treadmills, stationary bikes, indoor swimming pools, or attending fitness classes at gyms or community centers.
    
6. Stay hydrated: Although it may not seem as obvious, dehydration can still occur in cold weather. Keep drinking water regularly during exercise, as colder temperatures and dry air can increase fluid loss through respiration.

Always listen to your body and take breaks when needed. If you have any underlying health conditions or concerns, it's advisable to consult with a healthcare professional before starting a winter exercise routine.

Manipal TRUtest offers a wide range of diagnostic services with assured quality, accuracy, and trust backed by 70 years of Manipal legacy. You can easily schedule a blood test through our WhatsApp Chatbot, Mobile App, or Website. We also provide the convenience of a Home Sample Collection, where a highly qualified phlebotomist will visit you in the comfort of your home.

OUR PRESENCE

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Blood Test Center in Hyderabad / Blood Test Center in Kolkata / Blood Test Center in Vizag / Blood Test Center in Mumbai / Blood Test Center in Ghatkopar / Blood Test Center in Kolhapur / Blood Test Center in Pune / Blood Test Center in Solapur / Blood Test Center in Rohtak / Blood Test Center in Indore / Blood Test Center in Gurugram / Blood Test Center in Ghaziabad/ Blood Test Center in Bangalore / Blood Test Center in Nashik / Blood Test Center in Nagpur

CT-Scan Centres in India

CT Scan Centre in Bhiwani/ CT Scan Centre in Gurugram/ CT Scan Centre in Jind / CT Scan Centre in Hisar/ CT Scan Centre in Kaithal/ CT Scan Centre in Kurukshetra / CT Scan Centre in Mewat/ CT Scan Centre in Sonipat/ CT Scan Centre in Panchkula/ CT Scan Centre in Panipat / CT Scan Centre in Rohtak/ CT Scan Centre in Yamunanagar/ CT Scan Centre in Daltonganj / CT Scan Centre in Deoghar/ CT Scan Centre in Dhanbad / CT Scan Centre in Dumka/ CT Scan Centre in Hazaribagh/ CT Scan Centre in Koderma/ CT Scan Centre in Ranchi/ CT Scan Centre in Simdega/ CT Scan Centre in Bangalore/ CT Scan Centre in Mangaluru / CT Scan Centre in Manipal  / CT Scan Centre in Ghatkopar

PET-CT Scan Centres in India

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Ultrasound Centres in India

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X-Ray Centres in India

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ECG Centres in India

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Osteoporosis: Causes, symptoms, diagnosis and treatment

You must have heard some people cribbing about their cracking bones or similar issues. Basically, their complaint hints at Osteoporosis. If you have been facing certain symptoms or need clarity about this disease, you’ve come to the right place. Let’s dive right in. 

What does Osteoporosis mean?

Osteoporosis is described as a bone ailment that forms when bone mass and bone mineral density are lower or when the structure or quality of bone changes. This can cause a reduction in bone strength that can up the risk of fractures (broken bones).  

Causes of Osteoporosis

Usually, the bones in our body grow and develop till they are at peak bone mass when bones get densest and strongest. During our lifetime, the bones get recycled i.e. old bones are replaced by new bones. This process keeps our skeleton strong. 

When Osteoporosis occurs, the rate at which bones develop is comparatively lower than the rate at which bones are lost. This leads to breakable bones, making an individual more likely to have fractures. 

Symptoms of Osteoporosis

Commonly, there are no symptoms observed during the early stages of bone loss. However, once your bones start getting weaker by osteoporosis, people might face these signs and symptoms including the following:

• A droopy posture
• Loss of height with age
• Backache caused due to a fractured vertebra
• An easily brittle bone 

Risk factors of Osteoporosis

The risk factors of osteoporosis are the following: 

• Age factor: Women aged beyond 50 are more prone to develop osteoporosis. Age and osteoporosis tend to have an adverse effect on men also.  
• After the menopause stage, the ovaries stop the formation of estrogen hormone that boosts bone loss further. 
• Body weight and bone structure  
• Family history of osteoporosis 
• Imbalanced diet 
• Inertia or Physical inactivity 
• Smoking 
• Consuming extra alcohol 

Possible medical conditions that could lead to Osteoporosis:
 

• Organ Transplant
• Weight loss operation
• Overactive thyroid gland
• Blood disorders such as multiple myeloma
• Inflammatory bowel disease

Osteoporosis Diagnosis 

The doctor can recommend a bone density test to diagnose osteoporosis. The bone density test is called bone densitometry or dual-energy X-ray absorptiometry (DEXA).  

The test performs X-rays for measuring the bone density of the wrists, hips, or spine.  

Women beyond 65 need to get bone density test. On the contrary, men beyond 70 ought to consider receiving a bone density test. 

How can Osteoporosis be treated?

Osteoporosis treatment entails managing the symptoms that should be taken care of, in the following manner:

• Daily exercise makes the bones and muscles stronger. Weight-bearing exercises, strength training, tai chi, Pilates, and yoga can help in the prevention of osteoporosis 
• Take a balanced diet with lots of protein and calcium which are crucial nutrients for strong bones. 
• Take lots of Vitamin D. Sunlight exposure creates vitamin D in the body. Consuming foods such as mushrooms, oily fish, eggs, juices and fortified dairy products can also boost Vitamin D. 
• Mineral and Vitamin supplements 
• Medications 
• Abstain from smoking 
• Try limiting the alcohol intake 
• Maintain ideal weight 

Bear in mind the risk factors and get a timely diagnosis and treatment, if required. Consult a doctor for a bone health check-up, especially if you are experiencing the risk factors for Osteoporosis.

Manipal TRUtest provides comprehensive diagnostic services with assured quality, accuracy and trust backed by 70 years of Manipal legacy. Get Home Sample Collection and a well-qualified phlebotomist shall visit you at the comfort of your home. Test Reports are available to be downloaded online within 24 hours.