As we move through the changing seasons and approach the colder months of the year, those of you living with chronic conditions like arthritis may find that your symptoms worsen as the temperature starts to drop.
It’s thought that this is down to changes in barometric pressure (the weight that the atmosphere places on objects) that can have a negative impact on your joints.
During the winter, this pressure fluctuates and causes expansion and contraction in our tissues, putting increased pressure on the nerves and causing more joint pain as a result.
Symptoms to look out for include increased pain and stiffness, fatigue, swelling and joint damage. While such concerns can make daily life very difficult, the good news is that there’s a lot you can do to manage your symptoms and help ease any pain you’re in.
Here are some top tips for managing arthritic pain during the winter months from the Concept Care team.
1. Keep vitamin D levels high
Research shows that people with arthritis often experience more pain when they’re deficient in vitamin D – and, of course, there’s less natural sunlight during the winter months, which can cause vitamin levels to drop.
Protect yourself by taking a supplement, as well as eating vitamin D-rich food such as sardines and salmon.
2. Layer up
Keeping the cold out is a must if you have arthritis so, as well as putting the heating on if you need to, make sure you wear enough layers to protect your joints, especially when going outside.
Wearing different layers means you can take them on and off as required, ensuring that you can accommodate your needs no matter what. Make sure you keep your head, hands and feet warm, as most of your body heat is lost through your extremities.
3. Stay as active as possible
It can be hard to exercise when you’re in pain but doing so can actually help you manage your arthritis and joint pain, giving you an energy and mood boost thanks to all those endorphins, as well as helping you to grow in strength and flexibility.
4. Try heat therapy
If you’re feeling particularly stiff and sore, consider practising heat therapy on a regular basis to improve your symptoms. This can be done through the use of heat pads, warm towels or having a lovely warm bath. Heat therapy can encourage tissue healing while decreasing joint stiffness, bringing you much-needed relief.
5. Reduce stress levels
A little bit of stress is entirely normal, but if you’re living with arthritis, you may find that you struggle with additional challenges, which can affect your mental and emotional health, as well as your physical health.
Stress responses include the release of chemicals that can cause pain and inflammation, making your arthritic pain worse. To tackle this, try mindfulness, meditation and breathing exercises, all of which can help make you more resilient.
