Dealing With Arthritis In Winter

 

Come winter, although Mr. Frost brings in a lot of cheer and festivities, he can be a tad bit unkind to people with arthritis. The winter chills can exacerbate joint stiffness and pain due to swelling and inflammation proving the old wives’ tale of aching joints being an indicator of changing weather. The arthritis foundation agrees. According to them, studies have proven that lower barometric pressure can increase aches and pains in people.

We spoke to experts and have collated some effective and lesser-known tips to help people deal with arthritis better this winter. But before we get to them here’s what you need to know about arthritis.

Arthritis can be of two types- inflammatory and non-inflammatory. In inflammatory arthritis includes the presence of inflammatory white blood cells in the joint fluid. Examples are rheumatoid arthritis, gout, lupus, etc. Examples of non-inflammatory arthritis are osteoarthritis, arthritis after an injury, arthritis of the thyroid gland, etc. However, it is vital to note that the cold weather doesn’t cause arthritis but both kinds of arthritis exacerbate in winter.

Ways to manage arthritis in winter

• Warmth- A very effective way to keep the joints from acting up is to bundle them up and keep them warm. Layering them up in warm clothing like gloves, knee bands, elbow covers, and other thermal wear etc can reduce the discomfort. Another way to keep the pain away is to use heat compression and warm water baths or soaks. Hydrotherapy which includes swimming and exercising in a heated pool has emerged as a very effective way to get relief from arthritis in the cold months.
• Diet- Rheumatoid arthritis and osteoarthritis are known to flare up due to oily and sweet foods like rich gravies, processed meat, etc. Hence it is advisable to keep the diet healthy and balanced during winter including anti-inflammatory foods like nuts, seeds, and green leafy vegetables and avoiding caffeinated drinks and sodas while opting for hot teas and other low-sugar alternatives.  Along with the diet, it is also important to stay hydrated as it enhances joint lubrication.

Another important component is vitamin D which the body manufactures either when sunlight is absorbed or is obtained through diet. During the winter months, it is important to get sufficient vitamin D as low levels can increase joint pain.

• Exercise- Exercising and staying physically active is one of the most helpful ways to deal with arthritis. It helps to enhance the strength and flexibility of the muscles, increases energy levels, and helps reduce joint stiffness. The arthritis foundation suggests 150 minutes of moderate exercising and a couple of strength training sessions per week. Like walking or swimming.
• Stress- Although there is no robust research that links stress to arthritis, it can take a toll on the body which may lead to joint pain and other aches in the body. Hence it is recommended to practice deep breathing, meditation, and yoga with other ways of relaxation like hobbies or genuinely enjoying something.
• Sleep- Studies have revealed that not getting adequate sleep can cause more fatigue, more joint pain, and increased depression in people with arthritis. Sleep helps reduce inflammation in the joints, improves pain tolerance, and aids in the repair of damaged tissues thereby helping people deal with arthritis better.
• Assistive devices- Supportive devices such as compression gloves, knee braces, and orthotic insoles can provide support to the joints, by squeezing them and increasing the blood flow. This process traps the heat in them and helps people stay warm. It also reduces the amount of strain on them and consequently, the pain, making daily functioning much easier. Apart from these using simple tools to reduce the physical burden on the joints is also a great help. They include using velcro fasteners instead of buttons, jar openers instead of using hands, ergonomic furniture, etc.

All the above tips practiced with consistency, along with regular check-ups with the doctor and being communicative to family members and loved ones about the discomfort can go a long way in reducing pain and discomfort of the joints in winter.

Sukino can be your partner in the fight against arthritis. We offer effective orthopedic rehabilitation for people struggling with arthritis, especially in the cold months. The program is a well-thought-out and customized amalgamation of advanced physiotherapy, hydrotherapy, counseling, diet, and other alternative therapies conducted by well-trained specialists to help people cope with the condition better and go about their daily activities in a hassle-free way in dealing with arthritis in winter.