Arthritis: 10 Effective Ways to Manage Winter Flareups
It’s common for people who suffer from
arthritis to experience worsening symptoms as the weather turns wintry
and cold. If this speaks to you, and you or a family member is
experiencing more flare-ups, more pain, and more stiffness during
winter, here are 10 helpful strategies to ease the pain and soothe your
joints. Some of these methods will bring instant relief, while others
are aimed more at long-term management and prevention.
How can cold weather aggravate arthritis?
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.
Pain is not the only symptom made worse by
winter weather. The cold contracts blood vessels and slows down blood
circulation, and this, in turn, can lead to a spike in inflammatory
compounds. As a result, a person with arthritis may experience more
swelling, stiffness, and weakness in the joints than usual in cold
weather.
The following lifestyle changes can greatly reduce or even completely
prevent arthritic pain in the winter.
1. Wrap up warmly throughout the winter
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.
2. Choose the right footwear
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:
They must have a strong grip to prevent falls – non-skid soles are
the most reliable.
There should be enough lining to keep the feet warm.
They should be waterproof to keep your feet dry.
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.
3. Opt for indoor exercise
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.
4. Hydrotherapy
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.
5. Indulge in a massage
Are warm baths and swimming lessons not
your jam? Another pleasant way to reduce arthritis pain is through a
weekly massage. Since a lot of pain is caused by muscle spasms that pull
at the joint, relaxing the stiff muscles with the help of a therapeutic
massage can help soothe the pain.
According to a 2015 research article, an hour-long massage every week
for two months can significantly reduce arthritis pain.
6. Stay safe outdoors
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:
Hypothermia – a life-threatening condition when someone is exposed
to low temperatures and this causes one’s body temperature to fall below
95°F (35°C). Confusion, a weak pulse, shallow breathing, slurred
speech, and loss of consciousness are all signs of hypothermia. A person
experiencing hypothermia needs urgent medical attention.
Frostbite – the freezing of skin tissue when the body is exposed to
extremely cold weather. The skin may be covered in blisters, and the
fingers, toes, and nose may look blue or black. The affected skin areas
may also lose sensation. Frostbites are also a medical emergency.
Frozen fingers – the fingers are covered with red spots and look
swollen after being exposed to extremely low temperatures. This is not
an emergency, but it can be extremely painful, especially for folks with
arthritis. To speed up the recovery, move the person indoors and dip
their fingers in lukewarm water. Do NOT use warm or hot water, and don’t
let the affected person rub their fingers.
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.
7. Be super careful when you shovel snow
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. 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.
8. Create a safe environment at home
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:
Clear the floor of tripping and slipping risks, including cords,
slippery tiles, small objects, and skidding rugs and runners.
Alternatively, you can secure all the floor coverings with rubber
backing.
Place items that are frequently used in easy-to-reach places.
Don’t move in a rush – rushing is a major cause of falls. Develop
the habit of moving mindfully and slowing down if you see yourself
rushing somewhere.
Sit down when you’re putting on clothes and shoes.
Install mobility aids, such as grab bars in the bathroom and a
railing near the bed.
Make sure that all the areas in your home and yard paths are
well-lit, and everything, including the floor, is easily visible.
9. Drink plenty of water
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.
10. Get your diet right
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:
Vitamin D: Low levels of this vitamin make you more sensitive to
joint pain, says a 2015 study. When you reach the age of 60, increasing
your intake of vitamin D is a must, as it also reduces the risk of
osteoporosis. Since sunlight may be more scarce in the winter, eat more
foods containing this vitamin, such as fatty fish, liver, and fortified
foods.
Vitamin B12 lowers homocysteine levels. This is an amino acid
associated with inflammation and an increased risk of cardiovascular
issues. People with rheumatoid arthritis have higher levels of it than
the general population. Foods that contain B12 are fish, eggs, beef, and
yogurt.
Vitamin B6 reduces inflammation. A study from 2003 found that
rheumatoid arthritis patients tend to have lower levels of this vitamin.
Spinach, bananas, carrots, and sweet potatoes all provide this vitamin.
Omega 3 fatty acids help lower inflammation and swelling in the
joints. Fatty fish, avocados, soy, beans, nuts, and seeds will help you
boost levels of this nutrient.
At what point should you seek medical help?
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.
Labels: Arthritis, B12 & D, careful while snow shoveling, frostbite, frozen fingers, hydrated, hydrotherapy, hypothermia, indoor exercise, massage, omega 3 fatty acids, safe environment, stay indoors, Vitamins B6
posted by G S Iyer at 11:21 PM
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