How does Winter Affect Arthritis and How to Find Relief?

01/23/2025

Winter and arthritis: A deadly combination

Arthritis is a condition that predominantly affects joints and results in stiffness, swelling, and pain. As soon as the temperature drops, it affects the blood circulation in the body, which, as a result, worsens arthritis symptoms. Also, the cold temperature can cause the muscles to tighten, increasing joint pain. Therefore, in order to manage it effectively, you need to abide by a holistic approach that includes lifestyle modifications, exercise, modern gadgets, etc.

Tips to manage arthritis pain during winter:

Layer up to stay warm:

In order to reduce stiffness and pain, make sure to stay warm. Staying warm is one of the best techniques to manage arthritis in winter. You can stay warm by wearing a thermal when you head out or whenever the temperature drops. Please pay extra attention to the areas where you most feel discomfort. You can protect your hands and wrists with warm gloves and liners, your knees and hips by wearing long underwear and windproof pants, and your ankles and feet by wearing woolen socks.

If your house is cold, consider using an electric heating pad or blanket to keep warm and stay protected.

Opt for a healthy diet:

Eating a lot of sweets is something ubiquitous across the world during the holiday season, but it can result in rheumatoid arthritis flare-ups. Therefore, during the holiday season, you need to be a little extra conscious about your food choices. Eating desserts, rich gravy, and processed meats during the holiday season may raise your risk for osteoporosis and cardiovascular disease.

Manage stress levels:

There are no studies that prove stress worsens arthritis directly, but it can cause people to overexert themselves. Activities such as shopping, frantic cooking, running, and stress affect the body negatively and may, as a result, increase joint pain. In order to improve this, try to include meditation, deep breathing, yoga, & other relaxation techniques in your routine.  Practicing relaxation techniques will help you detangle and slow down. 

Get yourself moving

One of the best ways out is daily exercise to manage arthritis effectively. Engaging in daily physical activity results in increased strength and flexibility improves energy levels, and mitigates pain.

People with arthritis but no serious health conditions should opt for 150 minutes of moderate-intensity aerobic activity and 2 sessions of strength training every week, as recommended by the arthritis foundation.

Don’t compromise on vitamin D

Vitamin D, also referred to as the sunshine vitamin, and its prime sources are sunlight and diet.  People with arthritis in winter really need to get enough sunshine. If you are living with either Rheumatoid or other inflammatory arthritis and your vitamin D levels fall, you will experience severe pain and inflammation. Therefore, don’t compromise on vitamin D; take at least 600 IU of vitamin-D on a daily basis through any mode, such as food, supplements, or sunshine.

Stay hydrated:

Staying hydrated even in winter is as important as summer. Dehydration can worsen your joint pain. Therefore, even in winter, please drink plenty of water to support your well-being. You can also have herbal tea to stay hydrated in a comforting way.

Ditch soda

Soda is not only full of sugar but also causes inflammation in your body. Therefore, try to replace all the sugary drinks with something healthy and good. You can have lemon water, hot tea, or other healthy options instead of soda.

Take your beauty sleep:

In order to keep your whole body in check, don’t forget to take your beauty sleep. Taking a restful sleep recharges your mind and body. It is not limited to this; it helps deal with arthritis by reducing inflammation and pain. Several studies have shown a deep connection between poor sleep and increased levels of pain in people with rheumatoid arthritis. Inadequate sleep also raises your risk of developing depression and other serious problems.

Speak up:

If you are experiencing more pain than usual, speak up and let your family or healthcare provider know about it. Excruciating pain can also lead to pain and depression and may also affect your holiday season in a bad way. However, sharing how you are feeling can ease your pain and may also offer peace of mind. Therefore, speak up whenever it’s needed.

Conclusion:

Winter season may sound like a battleground for people living with arthritis, where all the enemies are after your joint health. In order to win against it, you need to follow a holistic approach that includes staying warm, doing exercise, eating anti-inflammatory foods, etc. In case these tips don’t work out, seek immediate medical support so that you can enjoy your holiday season without any worry. In most cases, these tips work out and lead to favorable outcomes.

FAQs:

1. How do you get rid of arthritis pain in the winter?

In order to manage arthritis pain in winter, stick to the following ways:

• Wear layers to keep your body warm

• Eat a healthy and balanced diet

• Exercise daily in moderation

• Drink plenty of water

• Avoid sugary drinks

• Don’t compromise on 8 hours of sleep

2. What is a simple trick to relieve arthritis pain easily?

Winter is not the same for everyone, especially for people living with arthritis. The cold temperature may aggravate your pain, affecting your ability to perform daily activities swiftly and smoothly. The simplest and easiest way to manage arthritis pain is to wear layers to avoid the ill effects of cold temperatures on the body.

3. Which drink is good for arthritis?

If you are suffering from arthritis, you need to follow a holistic approach to manage the pain effectively without any trouble.  You can include green, black, and white teas in your routines, as these are rich in polyphenols. Polyphenols are known for their anti-inflammatory properties.  The highest levels of polyphenols are seen in green and white teas.

4. What are the 5 worst states for arthritis?

The following are the 5 worst states for arthritis:

• West Virginia

• Michigan

• Alabama

• Arkansas

• New Mexico