The more you understand how winter can affect your arthritis symptoms, the easier and more effective you can respond with smart strategies to stay comfortable and mobile throughout the season.
People with arthritis often have to think about aspects of their daily lives that those with healthier joints may take for granted, including the change of seasons. Winter presents many challenges for those with chronic joint pain and arthritis, from climatic factors to popular seasonal activities.
Here are four key winter tips to keep in mind to protect your joint health:
1. Cold weather can affect arthritis symptoms
Winter temperatures can sometimes get colder, and it can expose you to much colder environments than usual, along with humidity that can turn to freezing rain.
Cold temperatures seem to make arthritis symptoms worse, even if they aren’t the cause of the condition in the first place. As the seasons change, the corresponding changes in barometric pressure can irritate the nerves in worn joints and thicken the lubricating fluid in arthritic joints.
If you find yourself on vacation in a cold climate, take extra steps to bundle up before heading out. You may want to purchase and wear helpful items like gloves, a ski mask, a thick jacket, and insulated gloves. Wear layers to maximize the insulating properties of your winter clothing.
2. Ice plus arthritis can spell trouble
The less experienced you are with ice, the more dangerous it can be. Slips and falls can happen to almost anyone in winter weather, but people with arthritis face a higher risk of such events because stiff, unresponsive joints affect their posture, balance, and mobility.
Studies show that even one inflamed joint can increase the risk of a fall by 53% in people with osteoarthritis, while additional joint damage increases the risk even more. People with rheumatoid arthritis report falling twice as often as people with healthy joints.
Ask your arthritis specialist to check your posture, gait, and muscle strength during the winter. You may benefit from exercises that strengthen your core muscles, improve your posture, and help you react more quickly when sliding on ice.
3. Gentle, Safe Exercise Can Keep Your Joints Flexible
If you don’t want your joints to stiffen up in winter weather, keep them moving. Many gentle exercises can safely work your joints and their connecting muscles, improve joint lubrication, and promote blood flow. Choose low-impact exercises like tai chi, walking, swimming in a hot tub, and cycling on a stationary bike.
Regular exercise has other benefits for arthritic joints that you can continue to enjoy when the weather warms up again. For example, exercises that strengthen your muscles allow those muscles to better support your body, reducing stress on your joints. Exercises that help you lose weight can also reduce joint pain.
4. Seasonal Snacks Can Worse Arthritis
For many people, winter means the holiday season, with all the treats that typically come with this time of year. Unfortunately, indulging in seasonal eating traditions can leave you with not only a bigger waistline or hangovers, but also aggravated arthritis symptoms, which can take a toll on your holiday enjoyment.
Remember that arthritis is linked to inflammation. Sugary snacks and saturated fats both promote inflammation throughout the body, meaning that candy, cakes, pies, and fatty holiday mainstays can all make arthritis-related pain and stiffness worse. Alcohol, another popular holiday indulgence, also has inflammatory properties.
If you want your joints to have the best chance of making it through the holidays comfortably, stick to an anti-inflammatory diet whenever possible. In addition to fiber-rich foods like oatmeal, include fatty fish, garlic, berries, walnuts, and ginger in your meals. Reduce or eliminate alcohol.
