Arthritis: Easy lifestyle changes to prevent winter joint pain | Health

While winter Do not cause arthritisCold weather is known to worsen the aches and pains associated with autoimmune disease. Experts say there are many factors that make winter difficult for people with arthritis. From changes in barometric pressure to the blood vessels around joints becoming stiffer, there are a number of other challenges surrounding arthritis during the cold season that can be easily remedied with a few lifestyle changes. Be active, do regular exercise, maintaining good posture, avoiding high-impact activities are some of the things that can help you cope with the debilitating illness when the mercury drops. (Also read: Arthritis: 5 lifestyle changes that help reduce pain and swelling

WHY WINTER is difficult for people with arthritis?

“Arthritis is a leading cause of pain and disability worldwide. There are many theories that pain increases during winter, the most common theory being that people suffer from arthritis and other joint problems. may be sensitive to changes in barometric pressure.This could be due to worn cartilage that cushions the bone inside the joint, which exposes the nerves in the bone to changes in pressure. Another theory is that in winter our body starts to conserve heat and send a larger amount of blood to the joints. Organs are centrally located.In such cases, the blood vessels in the arms, legs, shoulder, knee joint becomes stiff, leading to pain and discomfort,” says Dr. RA Purnachandra Tejaswi, Consultant Orthopedic Surgeon with a special interest in sports medicine. Reconstructive Arthroscopy and Joint Conservation Surgery, Yashoda Hyderabad Hospital.


Dr Manoj Kumar Gudluru, Senior Consultant, Orthopedic & Joint Surgeon, CARE Hospital, Banjara Hills, Hyderabad says people in sedentary jobs may experience more arthritis problems in winter than those who were more physically active.

“In winter, stiffness of muscles, tendons and synovial membranes occurs because the synovial fluid present in the kneecap thickens at lower temperatures. This has the effect of tensing the muscles around the knee that create friction with movement and create scales on the surface. Less joint fluid release leads to osteomalacia changes. These touch nerves that increase pain in patients with arthritis. Workers and salaried people do not usually face these problems as they tend to be physically active all the time. This creates heat in the joints which in turn releases synovial fluid. On the other hand, people who do sedentary jobs, sit at desks, are not exposed to sunlight or do regular physical activities, are prone to bone and joint diseases, rheumatoid arthritis, and osteoporosis. We see such cases in young people between the ages of 18 and 40,” Dr Gudluru said.


Dr Narayan Hulse, Director of Orthopedics, Bone & Joint Surgery, Fortis Hospital, Bannerghatta Road, says colds can lower pain threshold, cause muscle spasms and reduce blood circulation.

“Although arthritis is neither caused by cold weather nor is it structurally aggravated, many people experience more pain and stiffness during the winter,” says Dr. Hulse. may help avoid pain from arthritis in the winter.”


Hulse suggests the following lifestyle changes for people with arthritis during the winter:

• Equip yourself with winter clothes, indoor heating, etc. to keep yourself warm.

• Exercises such as brisk walking in the sun or activities in the gym not only increase metabolic heat but also help improve joint function. Also, indulge in some sports activities that can help your body and mind.

• Consume healthy foods, especially fruits, vegetables, fish, nuts and seeds.

• Vitamin D supplementation has been shown to help.

• Take a warm bath, swim in a warm pool, or exercise in a warm pool to help maintain body temperature.

RA Purnachandra Tejaswi says it’s important to pay attention to your joints whether sitting, standing or engaging in activity.

“Keep your joints moving. Doing gentle stretches daily helps your joints move to their full range of motion. When you have arthritis, movement can reduce pain and stiffness. joints, improve your range of motion, strengthen your muscles and increase your endurance. Use good posture. A physical therapist can show you how to sit, stand and move properly. Take control. being overweight because being overweight can increase the complications of arthritis and contribute to joint pain. Gradual, long-term lifestyle changes that lead to gradual weight loss are often the best way, adds Dr. Tejaswi: ” Know your limits. Balance between activity and rest, don’t overdo it.”

Dr. Tejaswi says that the following arthritis patients must avoid:

– Avoid high-impact activities and repetitive motions, such as running, jumping, high-impact aerobics, repeating the same motion over and over, such as tennis serves, repeat.

– Stop smoking. Smoking puts stress on connective tissues, which can increase arthritis pain.

Need a healthy lifestyle

“A healthy lifestyle is very important at any stage of life. It’s important to start early to take care of your body. It’s recommended to do exercises that strengthen and tone your joints. Besides In addition, they should keep the body warm and relax the muscles around the joints,” says Dr. Gudluru.

He suggests the following tips for arthritis patients during the winter:

– Protecting the skin around the joints is very important because when the skin is dry, it will cause a burning sensation throughout the joint.

A moisturizer containing vitamins A and E will soothe the pain.

Sufficient sun exposure (Vitamin D) helps to form and improve bones.

People with rheumatoid arthritis should soak in a warm bath to ease the pain.

– The exercise helps the knee to secrete the right amount of synovial fluid for better movement.

A balanced diet rich in Vitamin D, Vitamin C, Omega 3 fatty acids, ginger, soybeans, fatty fish, green vegetables, nuts, drinking plenty of water and other collagen supplements will be very helpful for you. joint and bone care in winter.

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