Weathering the cold
Tips for finding relief from joint pain when temperatures drop
Changing weather can have a distinct effect on your body.
According to a 2016 review published in the Journal of General Practice, some studies have reported worsening pain and stiffness among arthritic patients when the temperature and barometric pressure fall. And a 2019 study published in BMC Musculoskeletal Disorders found that people with rheumatoid arthritis are sensitive to seasonal changes, particularly in spring and winter.
Keep moving
Other factors, such as sedentary lifestyle, weight gain and dietary changes, can worsen joint pain in the winter.
“Winter joint pain may result from not moving often or with enough intensity,” says Chicago-based rheumatologist Dr. Siddharth Tambar.
Exercising regularly and staying active are vital strategies to relieve pain, strengthen muscles and improve blood flow to support the joints. Moderate to high-intensity exercise might protect against pain, fatigue and increased rheumatoid arthritis (RA) symptoms over time, according to the 2020 European Review of Aging and Physical Activity.
Build muscle strength by doing exercises that isolate the muscles. Two or three sessions of strength training a week help to support the joints. An active lifestyle improves cardiovascular health and blood pressure, cholesterol and blood sugar levels, says Tambar.
Tweak your workout for colder months by doing low-impact indoor exercises such as walking, yoga, stationary biking, swimming, water aerobics, body-weight exercises and tai chi. Gentle stretching helps keep away joint stiffness and maintains mobility. Always talk to your doctor to tailor an exercise program for your unique needs.
Healthy diet
Studies suggest that an anti-inflammatory diet may support the immune system, strengthen bones and keep joints happy. Anti-inflammatory foods include vegetables, fruits, fish, legumes, whole grains, herbs and spices, says Toronto-based Costco member Devon Peart, a registered dietitian and nutrition coach.
Limit your intake of high-fat dairy, sugar, red meats, fried foods, processed foods and saturated fat. Avoid alcohol and smoking to reduce inflammation and stress levels. Also avoid excessive caffeine, as well as alcohol, to maintain adequate hydration.
This is important because hydration is essential to maintaining healthy synovial fluid, which provides nutrients, shock absorption, lubrication and cushioning around the joints. Warm liquids and homemade soups with seasonal vegetables can keep you nourished and hydrated in winter.
Supplements and treatments
Vitamin D plays a crucial role in joint health, and a lack of this essential nutrient can cause pain in the joints. Peart suggests turmeric, omega-3 fish oil, glucosamine and chondroitin, and vitamin C may help reduce joint pain.
Chiropractic, massage, acupuncture and physical therapy are all low-risk treatments for pain. It is best to consult your doctor before taking a supplement or trying alternative therapies.
Studies show that mindfulness practices such as meditation, tai chi and yoga lower stress and may reduce arthritis pain. Likewise, researchers at McMaster University found that a brief massage reduces muscle inflammation and could be helpful for people with inflammation-related conditions such as arthritis.
Winter need not be a difficult time of the year if you listen to your body and use smart strategies to manage winter joint pain. However, consult your doctor if you experience unusual pain, swelling or new symptoms affecting your joints.
