• Exposure to the sun: 10 to 30 minutes per day, arms and face uncovered, before 11 a.m. or after 3 p.m. to avoid sunburn.
• Focus on food: favor oily fish (salmon, sardines), egg yolks, certain mushrooms and fortified dairy products.
• Take supplements if necessary: ​​If you have a proven deficiency, a doctor may offers vitamin D3 supplements.

Other deficiencies that lessen your bones and muscles

If your pain isn’t solely from a lack of vitamin D, other nutrients may be involved.

Calcium: the rock of your bones

Without calcium, your bones become fragile and more prone to fractures. It is found in:

• Dairy products (milk, cheese, yogurt)
• Almonds and sardines
• Leafy green vegetables like spinach and kale

Magnesium: the muscles’ ally

A lack of magnesium can lead to cramps and muscle pain. To prevent this, eat:

• Bananas and avocados
• Sunflower seeds and nuts
• Cocoa (a good excuse for a square of dark chocolate)

Natural remedies to reduce your pain

If your pain remains mild, some natural ingerdients can help you:

• Ginger and turmeric infusion: a potent anti-inflammatory to reduce muscle pain.
• Epsom salt baths: The magnesium they consist of relaxes muscles and ease cramps.
• Magnesium oil: apply to the legs for better muscle recovery.
• Arnica massage: renown for its anti-inflammatory properties, this oil is perfect for persistent pain.
• Carrot and orange juice: a vitamin cocktail high in beta-carotene and vitamin C to boost your bones.

When should you consult a doctor?

If, despite these tips, your pain persists or worsens, it is crucial to consult a healthcare professional.

Don’t let your pain slow you down! Consume a diet rich in vitamins and minerals, get plenty of sun exposure, and apply these natural tips to refresh well-being and vitality.