Sunday, March 26, 2023

Bone cold? Here are some solutions

 On 28 Jan, 2023, Seniors Today hosted their weekly Health Live webinar with Dr Siddhart Yadav who spoke on and answered questions about orthopaedic problems among the elderly in winters. 


About Dr Siddhart Yadav


Dr Siddhart Yadav is an Orthopaedic & Joint Replacement Surgeon at the Apollo Hospital, Mumbai with nearly 25 years experience.

He has done his Masters in Orthopedic Surgery from MGM Medical College, Indore and trained in Joint Replacement Surgeries for three years under the guidance of late Prof KT Dholakia at Bombay Hospital-Mumbai. He was further intensively trained for One year in Hip & Knee Replacement Surgeries at renowned Hospitals in Germany, USA & Austria.

He has done special training in Un-cemented Primary / Revision Hip Replacement & Computer Assisted Surgeries in Tubingen, Germany.

He has worked at Harvard Medical School, Boston & Beth Israel Medical Center, New York and was trained in the latest Primary / Revision Knee Replacement, Mobile Bearing, High Flexion, Uni Knee Replacement & Cartilage Repair Surgeries.

He was also awarded prestigious A.O. International Fellowship (FASIF) at University Hospital Graz, Austria and learned the latest techniques in complex fracture Surgeries.

He is also a member of Indian Orthopaedic Association (IOA), World Orthopaedic Concern (WOC), Bombay Orthopaedic Society (BOS) & Indian Society of Hip & Knee Surgeons (ISHKS).

He has presented and published various scientific papers and is a regular Faculty speaker in various National Conferences. In the last 25 years, Dr Yadav has gained enormous experience in Orthopaedic and Joint Replacement Operations.

He is performing all the latest techniques in Knee, Hip, Shoulder, Elbow Replacement, Minimal invasive surgeries, Complex Fracture Fixation, Revision Joint Replacements and Cartilage Repair Operation with consistent good results.


During the winter season, as the ambient temperature drops below 20°C we tend to face a few orthopaedic complaints such as joint pain, knee pain, increased back pain, stiffness in the joints and muscle cramps. 


These complaints are more common during the winter since due to the low temperatures- especially when the temperature drops by 10°C – it also leads to a change in the atmospheric pressure. 

Furthermore, during the winter season our physical activity is reduced as compared to the warmer seasons and are thus exposed to less sunlight. 

Due to low temperature, there is a reduction in the circulation of blood to our joints, muscles and tissues. And also due to the change in the weather along with the change in the atmospheric pressure, the pressure on our joints- especially if our joints are already arthritic or undergoing early degenerative changes- is increased. 

The inactivity or reduced activity leads to stiffness in the joints. 

The reduced exposure to sun due to fewer hours in the sun either due to inactivity or foggy days can lead to Vit D deficiency. 


Our body cannot make Vit D, we need a minimum of 10 minutes of exposure to sunlight to produce Vit D. Vit D is also important because it helps in the absorption of Calcium and deposition in the bones. Vit D is also important for adequate muscular activity. Deficiency of Vit D can also cause lethargy. 


Here is how you can deal with harsh winters and keep your bones strong and healthy: 

  • Stay warm. Wear woolen socks when you’re sleeping at night. Cover your feet, head and joints properly
  • Exercise regularly- Fix a time and make a routine out of indoor walking, easy exercises and stretching activities to ensure that all your joints are moving. This keeps your joints from stiffening. 
  • Avoid gaining weight. Knee joint is very sensitive to weight. For example if you put on 2kgs, the pressure on your knees will increase 4 fold. This also increases the pressure on your spine and leads to back aches.
  • Eating a healthy and nutritious diet- consume food items like ghee, nuts, food items rich in omega 3 fatty acids, Vit B12, Vit D. If these are not readily available, take supplements for the same.
  • During winters, our water consumption drastically reduces. This is because in winters we do not perspire and thus we do not feel the need to consume water. For the healthy functioning of the body, we need to consume at least 2l of oral fluids per day. And we should not stop that during the winter season either. We need to keep our body hydrated because dehydration can have I’ll effects on our kidneys, muscles and overall functioning of all the systems. 
  • Hot water fomentation and massage to avoid stiffness 


Vit D supplements are available in different forms to consume such as sachets, granules, capsules, etc. but the main component in all forms is the same – Cholecalciferol.

If you are taking Vit D supplements in granules/ sachet form it is advised that you mix it and take it with a cup of milk. This is because it is a fat soluble vitamin, which when consumed with water does not dissolve or get absorbed. 

If you are taking Vit D supplements in the form of capsules you can take it with water 

If you are taking Vit D supplements in liquid form, it is already in a fat soluble mixture so you can consume it directly. 

Each individual should take anywhere between 6-8 lakh IU of Vit D in a year. Avoid exceeding 10 lakh IU in a year because this can have a harmful effect on your kidneys. 

Avoid Vit D injections as far as you can.


Dr Noor Gill
Dr Noor Gill, MBBS, deciphers the space between heartbeats, figuratively and literally. Powered by frequent long naps and caffeine, she believes that “knowledge without giving back to society is meaningless” and works to make caring cool again.

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