Arthritis In Winter ❄️💪
3 Simple Tips To Keep Your Bones And Joints Healthy In Cold Weather 🌬️🔥
Autumn is often marked by the rustling of brown leaves 🍂 falling from trees, a noticeable drop in temperatures 🌡️, and early morning frosts ❄️. However, for many, this season also brings a heightened awareness of joint discomfort 🦴joint discomfort
Scientifically, the connection between temperature drops and joint pain, especially for those with arthritis, is well-documented:
Cold Weather & Blood Flow:
Plunging temperatures reroute the body's blood circulation 🩸
Essential organs receive prioritised warmth 🔥
Peripheral joints have reduced circulation, leading to stiffness and discomfort 😣
Barometric Pressure & Tissue Expansion:
Drops in barometric pressure are noted during colder months ☁️
This can cause tissues to expand 🌫️
Expanded tissues increase pressure on joints, intensifying pain 😢
As an NHS medical doctor 🩺, I've delved into these seasonal shifts in our physiology and have gathered actionable tips to ensure your bone and joint health remains robust, even as the mercury approaches freezing 🌡️❄️
Motion is Lotion: Stay Active 🌨️🏋️♂️
Physical activity, especially low-impact exercises, such as walking and swimming, are paramount not just for maintaining muscle strength 💪 but also to alleviate pain. When we move, the circulation of synovial fluid in our joints increases. This fluid acts as a natural lubricant for joints ⛲, making movement smoother and less painful. If we remain inactive, our muscles, tendons, and ligaments tend to stiffen 🤖, leading to discomfort.
Evidence 📚
A systematic review with meta-analysis assessed the effect of physical training on pain and muscle strength in knee osteoarthritis (OA) patients.
Scope: The review included 7 high-credibility randomized controlled trials 📊 from 2008 to 2018 focusing on exercise's impact on knee OA.
Participants: 934 individuals aged 40-73🚶♂️, with 34.90% being males 👨
Results: Exercise, especially muscle strengthening, showed a significant reduction in pain (p < 0.003) for OA patients 📉
In simple terms, regular exercises like muscle strengthening have been scientifically 🧪🔍 proven to reduce pain in OA patients 😌
Actionable Steps for Winter 🌨️❄️
1️⃣ Joint-Friendly Exercises: 🏊 Dive into low-impact activities like swimming. It not only keeps your joints in motion but also provides a healthy dose of cardio 🏋️ For an extra touch of warmth, consider a local hydrotherapy pool – these pools are heated to soothe and provide relief 🔥 Studies have shown that patients with conditions like arthritis significantly improve pain scores and quality of life with regular warm water exercises. My grandad, up to the age of 88, swore by these waters 👴🏼💦
2️⃣ Home Workouts: 🏠 Sometimes chilly winds and icy pavements make you reluctant to venture outdoors. There are a plethora of online home workouts, from aerobics to strength training 🤸♀️ Check out the low impact knee exercises for sore knee joints below 👇 The best part? Staying home means no risky commute, and many of these tutorials are led by expert instructors - it's like having a personal trainer right in your living room 📺!
3️⃣ Warm-Up Is Key: 🌡️ Regardless of your chosen activity, warming up is non-negotiable. Especially in the colder months, when the risk of injury spikes, priming your muscles and joints is paramount. Taking a few extra minutes to get the blood flowing ensures you're set for a safe and effective workout 🧘♂️.
Warmth & Joint Health 🔥🦴
Delving into the warmth's effects on our bodies reveals its essential role in maintaining joint health, especially during colder months ❄️
🌡️ Physiology of Warmth
Increased Blood Circulation: 🩸 Warming up a joint or muscle expands the blood vessels, leading to enhanced circulation. This improved blood flow brings crucial nutrients, oxygen, and healing components to sore or damaged tissues, aiding in recovery and relaxation.
Relaxation of Muscles and Joints: 🌊 Warm temperatures serve as a natural relaxant, easing tight muscles and joints, minimizing pain, and improving flexibility.
Reduction in Joint Fluid Viscosity: ❄️➡️🔥 Cold environments can thicken the synovial fluid in our joints, causing stiffness. Warmth ensures this fluid retains its natural, lubricating consistency, promoting smoother movements.
Actionable Warmth Advice for Joint Health 🌡️🔥
Layer Up for Protection: 🧥❄️
Dressing in layers can shield your joints from cold, especially vulnerable areas.
Start with the basics: a snug vest, long johns for lower body warmth, a woollen mid layer and windproof outer layers. Top it off with a hat, scarf, gloves 🧤
If you're braving the cold outdoors, opt for thermal base layers
Choose outerwear that's effortless to don and doff, saving your joints from undue strain
Heat Therapy & Indoor Warmth Solutions: 🔥🏠
Heating Pads: 🌡️🔥
Alleviate soreness with various options. Traditional microwaveable pads are a go-to 🍚, but for precision, try joint-specific self-heating pads designed for knees or wrists 👐🦵 These are available from Amazon and provide amazing value. If you fancy a DIY approach, you can make your own. Grab a sock, fill it with rice, secure the end, pop it in the microwave for 1-2 minutes, and apply to your joints – a homemade warm compress for your joints! 🧦🔥
Heat Your Home Adequately: 🏠🔥
Light up a fireplace for natural warmth 🪵 or switch on electric heaters for controlled heat 🔌. NHS guidelines suggest an optimal room temperature of at least 18°C (64.4°F) to safeguard your joints from the cold 🌡️.
Warm Soaks: 🛁💧
Dive into warm baths to soothe joint discomfort, leveraging the physiological benefits we highlighted 🌀 Add a sprinkle of magnesium sulphate crystals or Epsom salts for an enriched experience, offering transdermal magnesium exposure for a boost to your bone and heart health ❤️💪.
Start the Day Right: 🌞🚿
Commence mornings with a warm shower, aiming for temps between 33.3°C and 37.8°C 💧. Such warmth is great for joint stiffness and can supercharge your range of motion 🧘♂️ Once out, do some stretches or exercises while your joints are warm to prepare you for the day ahead 💪🌅
General Tips & Precautions: 🌟🚫
If the cold exacerbates your joint pain, consult with your healthcare provider. If you're medicated, consider supplementing with natural anti-inflammatories, which we will delve into shortly.
Note: While heat therapy is invaluable, avoid it during acute injury with evident swelling. Here, cold treatments might be more fitting.
🌿🥦 The Anti-Inflammatory Diet: Fight Joint Pain from Within 🍇🔥
Arthritis, like other "itis" condition, is rooted in inflammation. The Anti-Inflammatory Diet🥗 emerges as a some hope for those battling with joint and bone pain, especially during the frosty winters❄️🥶. This dietary approach champions foods🍎🥦 that naturally quell inflammation and emphasizes the significance of not just what you add to your plate but also what you decisively exclude🚫. The ultimate goal? Minimising the body's inflammatory responses by celebrating nutrient-rich, natural foods🍇🥬 and avoiding pro-inflammatory, sugar-laden culprits🍬🍩
Our top five foods from this diet are listed here 👇🌿
The World Health Organization (WHO)🌍🔬 has flagged inflammation as a major health concern, estimating that 3 out of 5 individuals🚶♂️🚶♀️ succumb to inflammation-driven diseases😷. Such alarming statistics📈 highlight the pressing need for dietary interventions that counteract inflammation.
👉 Adopting an anti-inflammatory lifestyle becomes a potent shield against these cold-induced symptoms.
👉 Prioritise good fats and minimise sugars and heavily processed foods.
👉 Trade processed and vegetable oils for healthier alternatives like ghee, avocado oil, or coconut oil. 🥥🥑
👉 Supplements can be your allies. Consider curcumin combined with black pepper, omega-3 (EPA/DHA), garlic and ginger.
The best part? The rewards of this lifestyle extend beyond just winter relief. Many observe a notable reversal in symptoms and a deceleration in the progression of arthritis and similar inflammatory conditions. So, while winter might amplify the need, the benefits of an anti-inflammatory diet are seen all year round 🌤️🌱
Get the Basics Right: Calcium & Vitamin D: 🦴☀️
Calcium, is the linchpin of robust bones🦴, works hand in hand with Vitamin D. Vitamin D ensures our bodies optimize calcium absorption, fortifying both bones and muscles💪. As doctors 🩺, we frequently prescribe the Calcichew D3 Forte combination tablet 💊 for patients requiring both calcium and vitamin D supplementation. Calcium supplements are particularly as you age to slow down the rate of bone loss and reduce the risk of fractures. This 2-in-1 formula provides the dual benefits of strengthening bones 🦴 and enhancing calcium absorption, making it a practical choice for many.
By staying informed and integrating these strategies into our daily routines, we can pave the way for healthier joints and enhanced well-being. Always prioritize consultation with healthcare professionals 🩺 before making changes to your regimen.
Stay warm, stay active, and thrive! 👍🌟
Dr Adam Sayedi
Great North Run 2023