We all know someone who swears they can predict shifts in weather by the pain in their joints. This phenomenon is no figment of their imagination. In fact, the Arthritis Foundation states that cold temperatures can seriously affect symptoms of arthritis.
Stiff and aching joints are a common predictor of cold weather, but researchers aren’t certain about the underlying cause of such flare-ups. According to one theory, it’s high humidity – especially in cold weather – that can worsen pain in older adults with osteoarthritis.
Another hypothesis states that any extreme change in temperature can aggravate symptoms of rheumatoid arthritis in older adults with the condition. "Our joints operate best in temperate weather," stated Dr. Mariko L. Ishimori, a rheumatologist at Cedars-Sinai. "When the weather gets cooler, the synovial fluid that acts like motor oil in our joints becomes more like sludge," she continued in the medical center’s blog.
One of the primary ways to reduce symptoms of arthritis in the winter is to keep joints warm. Don’t wait until you’re already feeling cold. Instead, be prepared by dressing in several warm layers to prevent getting cold altogether. This applies both indoors and outdoors.
As a general rule, 2-3 thin layers provide more warmth than a single thick layer. It is also infinitely customizable, as it allows you to remove one layer when going indoors and still be warm, for example. Bundle up in a fuzzy blanket or use heating pads and room heaters when you’re at home.
When you’re preparing to go outdoors, don’t forget to wear warm socks, a hat, gloves, a scarf, and a warm overcoat. The focus should always be on the areas affected by arthritis: usually the hands, knees, and legs. In cold climates, that may mean wearing two layers of gloves and socks, tights, and knee warmers.
Related article: The MOST Common Types of Arthritis and How They Differ
The human body loses most heat through the head, feet, and hands. Hence, wearing the right shoes in the winter is extremely helpful for everyone – not just people with arthritis. That being said, arthritis sufferers ought to pay even more attention to the footwear they choose for winter, as the legs and feet are often their biggest problem areas.
Your shoes should serve three equally critical functions:
It’s also better if your winter boots are lightweight and have proper ankle support. Pull-on boots are the easiest to put on and take off. The Canadian Arthritis Society also recommends replacing the tips on a cane or a walker if you use it as a mobility aid.
Physical activity is a must for managing arthritic pain all year round, as regular exercise is scientifically proven to reduce joint pain. However, staying active can be more challenging in the wintertime, especially if your exercise of choice is of the outdoorsy kind.
At subzero temperatures, it is recommended that you spend less time outside altogether if you have arthritis. In place of your usual exercise routine, opt for indoor activities. The simplest option would be gentle stretching. You could follow an arthritis-friendly yoga routine, or do simple exercises, like bending and straightening the knees, stretching your shoulders, or rolling the wrists. These types of exercises relax the muscles and reduce joint stiffness.
However, any other activity – be it walking on a treadmill or vacuuming the house – will be beneficial too.
Related article: 4 Simple Hand Exercises to Alleviate Arthritis Pain
Warm water is the easiest way to reduce joint pain brought about by low temperatures. Hot water bottles are a portable option. When your joints feel tender and painful, fill the bottle with hot water, and then hold it over the joints.
In addition, the Arthritis Foundation recommends taking a warm bath with or without Epsom salt to warm up the body after a day spent in the cold. Just make sure that you let your body temperature normalize before you go outdoors.
If you’d like to do even more than that, try swimming in a heated pool. Hydrotherapy, or the use of warm water for pain relief and treatment, soothes the joints and increases their mobility. To get the most out of your trips to the pool, you can do gentle movements and exercises while you’re in the water. Your doctor or psychotherapist will be able to recommend the most appropriate sequence of water exercises for you.
According to a 2015 research article, an hour-long massage every week for two months can significantly reduce arthritis pain.
Check out this self-massage routine for your hands too: A Simple Self-Massage For Sore and Achy Hands.
Folks with arthritis should take extra precautions to stay safe outside in the winter. Many people with arthritis have an altered perception of the cold due to reduced circulation or nerve issues. For this reason, they have a higher risk of the following:
All of these conditions are serious to potentially life-threatening, so please take care and avoid spending too much time outdoors, especially if you have arthritis.
If you have any joint issues, every attempt at removing ice and snow becomes a game of Russian roulette. You may do just fine, or you may get injured. There’s also the increased risk of falls and heart attacks, which is a huge concern for anyone but especially people with arthritis. Therefore, it’s best if someone helps you with this task instead.
However, this is not always possible, and some people must do the snow-blowing or shoveling on their own. If that is you, we highly recommend reading our guide on the proper shoveling technique and tips for how to shovel safely. Remember, this is a strenuous activity that should not be taken lightly. Wear protective clothing and shoes with extra grip, and take frequent breaks when you have to clear the path.
Stiff and achy joints and muscles increase one’s risk of falling. If you’re prone to winter flare-ups of arthritis, it’s paramount to remove all home hazards. To avoid injuring yourself at home, consider the following adjustments:
Even though it may sound unrelated at first, drinking water can also have a beneficial effect on your joints. When we are dehydrated, we are more sensitive to the perception of pain – says a research paper from 2015. Thus, consuming more water can help you reduce pain and be healthier overall.
That being said, it’s quite common to reduce one’s fluid intake in the winter. If you struggle with drinking enough water in the colder months, consider herbal teas or flavored water with ginger, lemon, or other fruits.
We’re all feeling the aftermath of the holidays on our bodies. Folks with rheumatoid arthritis, in particular, are prone to flare-ups when they’re a bit too heavy-handed with the holiday menu.
Heavy and sweet foods and beverages, such as cakes and pastries, processed meats, alcohol, and sauces are the main culprits. These foods have been shown in studies to increase the levels of inflammation in the body.
If you know that your joints are stiffer and achier during wintertime, focus on maintaining a balanced diet. Try to include plenty of fruits, vegetables, fish, yogurt, and eggs in your diet every day.
The specific nutrients beneficial for arthritis are:
Related article: These Foods Can Help Fight the Effects of Arthritis
Since arthritis is a chronic condition that you’re likely already treating, it may be tough to know when it’s time to reach out to a professional for help. If you’re experiencing a winter flareup, and the arthritis pain is becoming unmanageable, seek professional help. A doctor will be able to prescribe any necessary supplements, pain medication, physiotherapy, and additional lifestyle changes to reduce your symptoms and prevent complications.
Do not hesitate to seek outside help whenever you need it – be it from your family and close circle or a medical professional.
References: Arthritis Foundation, Cedars-Sinai Blog, Arthritis Society Canada, Everyday Health, Bezzyra.com
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