Do you ever feel your Arthritis Get Worse in the Winter? When the temperature drops, does your motivation follow? Don’t fret; it’s not just you. Everyone who suffers from any type of arthritis pain, be it inflammatory or not, notices a drastic decline in their health during the colder months. But why is this? How come you can feel the weather getting colder long before even the meteorologist on TV knows? More importantly, how do you keep the pain from getting worse? It’s okay, and don’t fear. We have all the answers you need and more for your arthritis free winter living.
The number-one culprit is something called synovial fluid. This fluid surrounds the joints and acts as a lubricant to help them move. It does thicken slightly as a fluid in the cold, which can cause severe pain in people with arthritis. Think of the synovial fluid as motor oil for your engine. Clean and flowing oil helps the engine run smoothly. However, when that oil becomes thick and sludgy, your engine doesn’t perform as well. It’s the same thing that’s happening in your joints. Some people are so sensitive to the cold that they can predict weather patterns. So the next time you hear someone say their knee told them a storm is coming, make sure you pack a jacket because their synovial fluid doesn’t lie.
Now, fluid is only one of the many parts of your joint that can change due to temperature. Cold weather doesn’t cause arthritis, but it makes things worse. The most noticeable thing for most people is that cold weather severely slows down blood circulation. For those who suffer from inflammatory types of arthritis, you know how bad this can get. Poor blood circulation means that inflammation gets worse, as does the pain. Poor circulation can even cause muscle spasms.
It’s not only the cold that makes arthritis get worse in the winter. Even the barometric pressure can negatively affect your body. When the pressure drops, your muscles and tendons expand. This expansion then puts even more stress on your joints. People with arthritis in the hips and legs know this to be especially true.
Fighting Back When Your Arthritis Gets Worse in the Winter
When old Jack Frost blows down on you, don’t sit back and take it. You can fight back and truly live a life of arthritis free living. No one thing can prevent all your pain. For people who suffer from severe pain, it may not be easy to start one or all of these activities. However, if you persevere, take things one day at a time, and get better every day, one day you too can find more pain-free days.
Keep Warm During the Winter
Keeping warm can help blood flow and prevent synovial fluid from funking up your joints. Wear multiple layers and crank the heat. Even if you’re not that cold, your joints are. Get used to staying warm. Take a hot shower in the morning to get your body going and follow it up with a soothing, warm bath at night. If things are getting too bad, heating pads and an electric blanket can do wonders for a good night’s sleep. If you have access to one, a hot tub is a fantastic way to soothe your aching joints.
Keep Your Body Moving
We know what you’re thinking. You can’t bear to move with all this pain. The problem is that you’re in so much pain because your joints can’t move. Slowly building up an exercise routine will surely help you combat arthritis pain. It is recommended that you do 150 minutes of exercise each week. This will get your heart beating and your blood circulating. Not to mention that it will strengthen your muscles, which will help take the strain off your joints. Try to get at least 20 minutes a day. Start slow and start where it’s warm. Perhaps walk through a well-heated mall. Lift small weights in a gym. Swim some laps in a heated pool. Anything you can do to get active.
Stretch Every Morning and Every Night
Most people stretch to “warm up” before exercise. Well, warming up is exactly what you want to do to help prevent arthritis from getting worse in the winter. Stretching does wonders for the body. It increases flexibility, which helps your joints move further and smoother. Even simply rolling your wrists and ankles or doing knee bends can help your painful joints. Stretch your fingers as far as they will go if your arthritis affects your hands. They’ll thank you later.
Take Care of Your Diet
A proper diet is especially helpful for anyone with inflammatory arthritis. Sugars and refined carbohydrates may actually increase inflammation. Focus on omega-3 fatty acids that act as anti-inflammatories. Foods like fish, nuts, and seeds are particularly rich in omega-3 fatty acids. If you can, try to switch to a Mediterranean diet and see how well your body performs.
Don’t put too Much Weight on your Joints
Did you look down at the scale and notice it’s not where you want it to be? Carrying too much weight has been linked to a number of health problems. For arthritis sufferers, one of those issues is strain on the joints. Lightening your load will allow your joints to not have to work so hard.
Get Plenty of Vitamin-D
Not only do the barometric pressure and temperature drop in the winter, but the clouds cover up the all-important sun. Even in sunny climates, vitamin D deficiency is actually quite common. If you can’t go outside for a walk and enjoy the sun, you may want to think about drinking more juice or taking a supplement. Check with your doctor if you may need to increase your vitamin D. This is because a lack of vitamin D has been linked to arthritis pain.
Yes, your Arthritis Gets Worse in the Winter, but You Don’t Have to Feel It
Winter is challenging for many people, and it affects everyone differently. Some might just get a little worse, while others may feel completely incapacitated. The important thing to note is that things can get better. Focus on what it means for you to live a life of arthritis free living and know that it can come true. Every day, do a little more exercise, eat a few less processed foods, and keep yourself a little warmer. Soon, you’ll no longer fear the winter months. In fact, you may enjoy them almost as much as you have in the past.
