Arthritis can cause stiffness and reduced range of motion in the joints of the body. Combined with colder temperatures, people with arthritis may experience more pain during the winter months.
Several factors that contribute to increased joint pain and aches in colder weather:
1. Temperature
A drop in temperature can cause joint fluids to become thicker, making them less effective at lubricating the joints. As a result, your joints may feel stiffer and more painful in cold weather.
When the weather is cold, blood vessels can constrict, reducing the blood supply to your toes and fingers, which can cause more pain and stiffness. Not to mention, as we age, the amount of water in our muscles and joints decreases, so you may feel more pain.
2. Decreased physical activity
Shorter days and colder weather can prevent people from engaging in regular physical activities, such as walking or swimming, which can help relieve arthritis symptoms. Decreased physical activity can lead to stiffness and muscle weakness, which can worsen the condition.
3. Changes in barometric pressure
Some people with arthritis are sensitive to changes in barometric pressure, which often occur during the winter months. These fluctuations can lead to increased joint pain and discomfort.
4. Immune system response
The body’s immune system may become more active in response to cold weather, which can lead to inflammation in the joints for people with autoimmune arthritis types such as rheumatoid arthritis.
5. Seasonal diets and weight gain
People often eat less healthy foods during the holiday season (especially people like me who have a sweet tooth!), which can lead to weight gain. Excess weight can put extra pressure on your joints, increasing your risk of arthritis flare-ups.
6. Reduce sun exposure
The winter months often result in less exposure to sunlight, which can lead to lower levels of vitamin D. Vitamin D plays an important role in maintaining healthy bones, and a deficiency can worsen arthritis symptoms.
How to help your joints hurt less in the cold?
Cold weather can make your arthritis or joint pain worse, but there are a few things you can do to help:
- Dress warmly: Wear layers of clothing to keep warm and reduce your exposure to the cold. Choose a jacket with Velcro or large zippers for easy on and off. Shoes with insulated soles will help with slippery surfaces.
- Stay active: Exercise to maintain joint flexibility and muscle strength. Taking a hot shower in the morning will help you get moving earlier in the day. A treadmill is a good option for indoor exercise; Gentle yoga, a hot tub, or walking around indoor malls can all be good sources of exercise.
- Use heat therapy: Applying heat to affected joints can help relieve pain and stiffness. A paraffin bath is one option. This is a small machine that melts paraffin wax. You dip your hands in and they absorb the heat, which can soothe aching joints. Using a heating pad on painful joints can also help.
- Maintain a healthy lifestyle: A balanced diet, regular exercise, and stress management can all help control the symptoms of arthritis.
