Winter brings cozy sweaters, warm drinks, and snow-covered streets—but it can also bring challenges for your bones and joints. From icy sidewalks to shorter, darker days that limit vitamin D production, cold weather can make joint pain and stiffness worse—especially if you’re already dealing with achy joints or stiffness.
Here’s the good news—with the right habits and a little extra support, you can stay mobile, strong, and safe all winter long.
Smart Winter Habits To Keep You Moving
1. Warm Up From the Inside
Start your mornings with hot, nourishing meals like oatmeal, soups, or broths. Spices like cinnamon, ginger, garlic, and cloves don’t just taste great—they help improve circulation and naturally warm your body. This can help minimize stiffness and keep your joints feeling more flexible throughout the day.
2. Dress To Stay Warm Layer up!
- Cold muscles and joints are more likely to become stiff or injured. Be sure to:
- Wear thermal layers that are easy to remove indoors
- Cover your neck with a scarf Keep your hands and feet warm with gloves and socks
Staying warm is one of the simplest ways to stay comfortable and mobile.
3. Wear the Right Shoes
Winter conditions can be slippery—especially on icy sidewalks. Choose boots or shoes with good traction and non-slip soles, as wearing the wrong type of footwear increases the risk of accidents [1, 2]. Keep a more stylish or comfortable pair in your bag to switch into once you’re indoors. At home, wear slippers with grip to avoid slips on hard floors.
4. Keep Your Body Moving
Cold weather often means less physical activity, but staying active is essential for sustained joint flexibility and bone strength. Even a short daily walk or stretching session at home can afford benefits that include:
- Heightened blood flow
- Less joint stiffness
- Enhanced mood and immune responses
- Minimized bone loss as you age
Nutrition Tips for Strong Bones
Boost Your Vitamin D Intake
We get less sunlight in the winter, which means your body may not make enough vitamin D—a vital nutrient for strong bones. Most adults should take 2,000–5,000 IU per day during colder months to help with calcium absorption and to improve bone strength [3].
Add Vitamin K2 to Your Diet
Vitamin K2 works with vitamin D to guide calcium to your bones—and keep it out of places it doesn’t belong, like your arteries [3, 4]. If you’re supplementing with vitamin D, don’t skip the K2. Together, they’re a powerful combo for bone health.
Supporting Recovery After Slips or Falls
Even when you’re careful, winter slips can still happen. If you’re recovering from a fall—or just dealing with more aches than usual—some supplements can help support faster recovery and long-term joint comfort.
Try These Natural Bone & Joint Boosters:
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
- Ideal for people dealing with stiffness, joint pain, or age-related bone issues
Insta Joint® - 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
- Great for active adults, older adults who want to increase bone density after 50, and anyone with joint discomfort from exercise or daily activities
Both of these supplements provide a natural, non-invasive way to care for your joints and bones year-round—especially during the colder months.
Winter Doesn’t Have to Hurt
With a few mindful changes to your routine—like bundling up, staying active, eating warming foods, and supporting your bones and joints with the right nutrients—you can thrive through the winter season.
References
- Buldt AK, Menz HB. Incorrectly fitted footwear, foot pain and foot disorders: A systematic search and narrative review of the literature. J Foot Ankle Res. 2018;11:43.
- Wannop JW, Worobets JT, Stefanyshyn DJ. Footwear traction and lower extremity joint loading. Am J Sports Med. 2010;38(6):1221-1228.
- Kidd PM. Vitamins D and K as pleiotropic nutrients: clinical importance to the skeletal and cardiovascular systems and preliminary evidence for synergy. Altern Med Rev. 2010;15(3):199-222.
- Plaza SM, Lamson DW. Vitamin K2 in bone metabolism and osteoporosis. Altern Med Rev. 2005;10(1):24-35.
- 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. https://plthealth.my.salesforce.com/sfc/p/#40000000N1Rc/a/4y000000DiYB/_weD_xj67ZRPesac2Z0b6krVResb6PfehqNPOxWDCyc