For those suffering from arthritis pain, the cold temperatures of winter bring a few challenges. Texas averages may be on the mild side, but the temps do dip below freezing at times, so preparation is key.
For the 53 million Americans who have arthritis, those challenges come in the form of stiffer joints, tighter muscles, and increased swelling and pain, making everyday movement more difficult.
This happens for a few reasons. Cold temperatures thicken the synovial fluid in your joints, which decreases its lubricating and cushioning ability. Reduced blood flow and the drop in barometric pressure can also increase your discomfort.
But there are a few strategies you can implement to help. Here are five ways to manage your arthritis pain this winter. This is the advice Dr. Jonathan Koning gives our arthritis patients at ReGen Pain Management in Plano, Texas.
It sounds basic, but keeping your body warm helps your joints stay loose and comfortable. Make sure you’re appropriately dressed for the temperatures before you leave the house every day.
If the temps drop low or you’re traveling to a colder climate, wear layers that can trap heat and don’t skip a hat and gloves — they make a big difference. You can even try compression leggings to help keep your joints warm. One other tip: Warm your muscles up indoors with easy stretches before you go outside. This will give you a head start on reducing stiffness.
It’s easy to sit around in the cozy warmth of your house during the winter, but this will actually make your joints stiffer. Movement is one of the best ways to reduce your pain; physical motion keeps your joints flexible, strengthens your muscles, and improves your circulation, all of which decrease your pain.
Indoor activities to consider include walking on a treadmill, yoga, and indoor swimming.
What goes into your body plays a big role in reducing inflammation, which leads to reduced swelling and improved mobility.
Consume plenty of foods that fight inflammation, such as fruits, vegetables, whole grains, lean proteins, and omega-3 foods such as salmon. Avoid as much sugar and processed foods as you can.
You should also stay well-hydrated. Winter’s dry air can increase dehydration, so set a daily water intake goal to help provide the moisture your body needs to reduce joint stiffness.
With shorter days, less sunlight, and more time indoors, your vitamin D tends to run low in winter. Vitamin D plays an important role in bone and joint health, and low levels have been linked to increased arthritis pain.
Ask your doctor to check your level, and if it’s low, consider a supplement and foods high in vitamin D, such as milk, eggs, and salmon.
Stress and fatigue can worsen arthritis pain, so develop a plan to manage your stress. Try deep breathing, meditation, and stretching. Exercise helps here as well. You should also develop a good sleep routine to ensure you get adequate rest each night.
Need more guidance to manage your arthritis symptoms? Dr. Koning and our expert team are here to help. Call to schedule an appointment at our Plano location or our brand-new office in Frisco, or request a convenient time using our online scheduler.
