As soon as it is icy time, stories of numerous fractures and serious bruises begin. It seems that injuries are inevitable. However, it is not so difficult to protect yourself on ice.
At first glance, everything is simple. You need to eat foods that contain calcium, and your bones will become strong. In theory this is true, but in practice there are many nuances.
For normal absorption of calcium, vitamin D is required, and it is known to be severely lacking in winter. This requires special supplements that cannot be consumed without consulting a doctor.
Include fish, green vegetables, seeds, and nuts in your diet. They contain trace elements important for the body - magnesium and phosphorus.
Remember that cigarettes and alcohol can help remove calcium from the body. Carbonated drinks, coffee, and table salt in large quantities have a similar effect. Particular attention should be paid to this point for women after 50 years. Since at this age the process of hormonal changes takes place.
You may have a good figure, great stretching, but this is not enough to protect you from injury.
Strengthen your muscles, especially in problem areas - legs, knees, thighs and arms. Exercise on simulators, do push-ups, squats, lift barbells, walk.
Leave your winter high-heeled shoes for travel to Europe. The walking paths are well heated there. With us, with the onset of winter, the roads turn into a skating rink.
Choose boots with flat, grooved soles. If you already have boots, but they are without "winter rubber", stick adhesive plaster or sandpaper on the soles.
Walk confidently and learn to fall
To avoid bad falls, practice on a soft mattress at home. Your task is to learn to fall on your side and group correctly.
Don't walk fast in winter. It is better to walk with a calm step, fully stepping on the sole. Do not put your hands in your pockets, otherwise you risk losing your balance.