As the temperature drops, many people start to feel more aches and pain, especially in their joints [1]. Cold weather can make bones and joints feel stiff and sore, especially if you already deal with arthritis, past injuries, or other bone-related issues. But winter doesn’t have to mean discomfort or reduced mobility.
Here are some simple ways to protect your bones and joints all season long:
1. Watch Your Weight
Carrying extra weight puts more stress on your joints, especially in your knees, hips, and back, and this can worsen joint pain [2]. Even losing just a few pounds can help reduce joint pain, enhance the way your body moves, and improve the way you feel every day.
2. Eat a Balanced Diet That Supports Healthy Inflammatory Responses
If you’re wondering how to strengthen bone density during the winter, it’s important to remember that your diet can play a big role in the structure and strength of your bones and joints. Try to eat foods that help balance inflammation levels and support your body’s natural healing pathways, such as [3]:
- Omega-3 fatty acid foods (salmon, walnuts, and flaxseeds)
- Protein-rich foods (chicken, eggs, legumes), which are a source of collagen
- High-fiber foods (fruits, veggies, and whole grains) for gut and immune health Avoid highly processed foods, which can worsen inflammation and increase joint stiffness.
3. Stay Active (Even Indoors!)
It’s easy to skip exercise when it’s cold outside—but movement is essential for joint and bone health. Staying active helps keep your muscles strong, your joints flexible, and your bones strong.
Try these indoor-friendly options:
- Walking in a mall or using a treadmill
- Indoor cycling or using a stationary bike
- Yoga, stretching, or home workout videos
- Light strength and resistance training to build bone density and joint stability
4. Dress for the Weather
Cold joints are stiffer and more prone to injury. Make sure to bundle up in warm, layered clothing to stay comfortable. Don’t forget gloves and warm socks to keep your hands and feet protected from the cold. Thermal wear can also help reduce joint sensitivity and bone-related discomfort caused by exposure to low temperatures.
5. Consider Taking Supplements To Improve Bone Strength and Joint Flexibility
Sometimes, your body needs a little extra help—especially if you deal with chronic joint pain or bone issues. Two supplements that can help are Ostinol® and InstaJoint®:
Ostinol® - For Bone Health
- Made with Cyplexinol®, a patented all-natural growth factor complex that helps your body naturally regenerate bone and cartilage tissue
- Activates stem cells that support your body’s natural healing processes
InstaJoint® - For Joint Health
- Combines 3 fast, powerful ingredients
- Cyplexinol®, a patented all-natural growth factor complex that helps your body naturally regenerate bone and cartilage tissue
- ApresFlex®, a fast-acting form of Boswellic acid that improves joint comfort in as little as five days [4, 5]
- Boswellia extract, a soothing botanical that supports strong joint tissue and enhanced flexibility by promoting inflammatory balance
- Great for active adults, athletes, or anyone dealing with stiff, achy joints or overuse from exercise.
These supplements are backed by research and can easily be added to your daily wellness routine.
When To Talk to a Doctor
If joint pain, swelling, or stiffness becomes constant or gets worse, it’s a good idea to see a healthcare provider. The earlier joint or bone issues are treated, the better your chances of avoiding long-term problems.
Colder weather doesn’t have to slow you down. With a few simple lifestyle changes—and the right support—you can keep your bones and joints feeling strong, flexible, and pain-free all year round.
References
- Wang L, Xu Q, Chen Y, et al. Associations between weather conditions and osteoarthritis pain: a systematic review and meta-analysis. Ann Med. 2023;55(1):2196439.
- Andersen RE, Crespo CJ, Bartlett SJ, Bathon JM, Fontaine KR. Relationship between body weight gain and significant knee, hip, and back pain in older Americans. Obes Res. 2003;11(10):1159-1162.
- Zivkovic AM, Telis N, German BJ, Hammock BD. Dietary omega-3 fatty acids aid in the modulation of inflammation and metabolic health. Calif Agric (Berkeley). 2011;65(3):106-111.
- Karlapudi V, Sunkara KB, Konda PR, et al. Efficacy and safety of Aflapin®, a novel Boswellia serrata extract, in the treatment of osteoarthritis of the knee: A short-term 30-day randomized, double-blind, placebo-controlled clinical study. J Am Nutr Assoc. 2023;42(2):159-168.
- Dubey V, Kheni D, Sureja V. Efficacy evaluation of standardized Boswellia serrata extract (AflapinⓇ) in osteoarthritis: A systematic review and sub-group meta-analysis study. Explore (NY). 2024, online.
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