According to the Old Farmer’s Almanac, an annual American periodical, December marks the official start of winter in the United States. And for most people, this means bracing for cold temperatures, snowfall, and ice-filled roads and walkways. But for those with arthritis, a condition characterized by painful, achy joints, winter often means bracing for much more. Available data shows some 58 million Americans have arthritis, and about 1 in 4 say they experience severe joint pain because of the condition, especially in the winter. The same data further notes that joint pain brought on by arthritis accounts for some $300 billion in medical costs annually and that joint pain is the leading cause of work disability.
What Everyone Should Know About Cold Weather and Arthritis
Joints in the human body function at their best in temperate weather, according to Dr. Mariko Ishimori with the Cedars-Sinai Division of Rheumatology. And synovial fluid has a lot to do with why that is the case. So that everyone is on the same page, synovial fluid is a sticky, jelly-like fluid in the joints, and it plays a crucial role in enabling them to move around relatively unrestricted. It also lubricates cartilage surfaces, which further improves joint mobility. When outdoor temperatures fall, the synovial fluid in joints thickens so much that it no longer flows freely. For most people with arthritis, this results in stiffer, more painful joints. In addition to contributing to the thickening of synovial fluid in joints, cold winter temperatures can interfere with blood circulation and may even cause muscle spasms, both of which can intensify joint pain.
Tips for Your Winter Joint Pain Relief
According to Dr. Mariko Ishimori and others with the Cedars-Sinai Division of Rheumatology, there are multiple things we can do to prevent and treat joint pain when outdoor temperatures take a nosedive, including
Staying warm – Wearing layers of clothes can be a terrific remedy for achy, stiff, and painful joints in the hands and legs and elsewhere in the body. It can even help stop aches and pain before they ever have a chance to start. Indulging in a warm bath after being outside in frigid temperatures is also an excellent way to soothe aching, stiff, and painful joints.
Being physically active – While it might be the last thing you feel like doing in less-than-ideal temperatures, engaging in physical activity can keep joints warm and soothe annoying aches and pain. And this could mean doing something as simple as walking instead of driving when you need to travel short distances or taking the stairs as opposed to the elevator.
Achieving and maintaining a healthy weight – Multiple studies show that maintaining a healthy weight can lead to better joint health. And this is because less pressure gets placed on weight-bearing joints, such as the feet, knees, hips, and spine.
Consuming a healthy diet – Although most probably don’t give it a second thought, what you eat can positively or negatively affect your joint health. Several studies show that consuming too much red meat, for example, can result in large amounts of uric acid in the blood. Uric acid can cause crystals to form in joints and tissues, which, in turn, causes inflammation and severe pain. Likewise, a diet high in fat, sugar, and carbohydrates can give way to weight gain. Being even just moderately overweight is enough to worsen joint pain and accelerate joint degeneration. When individuals consume a healthy diet, especially one that comprises anti-inflammatory foods, they generally struggle less with pain, stiffness, and other joint-related problems. Some of these anti-inflammatory foods include the following:
- Tomatoes
- Olive oil
- Green leafy vegetables
- Nuts
- Salmon, mackerel, tuna, sardines, and other fatty fish
- Strawberries
- Blueberries
- Cherries
- Oranges
Maintaining healthy levels of vitamin D – There are plenty of benefits associated with maintaining adequate vitamin D levels, and healthy joints are among them. Studies show individuals with low vitamin D levels in their blood or a full-on vitamin D deficiency are more likely to suffer from joint and muscle pain.
Physical therapy – For individuals struggling with rheumatoid arthritis or osteoarthritis, physical therapy can help improve mobility and reduce pain, according to a 2019 study that evaluated the safety and efficacy of several non-drug arthritis treatment protocols. The most common types of physical therapy for arthritis and associated joint pain include manipulation, exercise therapy, orthotic support, and post-surgical physical therapy.
Chiropractic care – Like physical therapy, chiropractic care can also benefit individuals struggling with painful joints. Generally, a chiropractor uses manipulation and mobilization techniques to combat stiff and pain-ridden joints.
In summary, winter is synonymous with many things. Unfortunately, the ratcheting up of pain affecting weight-bearing and other joints in the body is among them. While we can’t do much to stop temperatures from falling, there is plenty that we can do to keep pain and stiffness at bay when it comes to our joints.
