Posted by Weather changes have shown to flare up symptoms of Osteoarthritis and Rheumatoid Arthritis making you feel vulnerable especially during cold winter mornings. The reasons might be the decrease in temperature, decreased barometric pressure, snow, etc. Studies suggest that extreme weather conditions increase joint pain. The same can be felt in summer when sleeping under the fan or with air condition set at a very chilling temperature.
If you are suffering from joint-related distress during this season, we would advise you to follow these tips in order to soothe your aching joints and enjoy the season pain-free.
Apply hot pack or heat therapy– Start your day with a hot shower, heating pad, hot water fermentation before you start your daily chores in order to increase circulation in the stiff joints and for enhancing joint mobility. Make sure you do not expose your skin directly to the heat.
Keep yourself active– Moving throughout the day in pain-free or lesser pain limits is advisable as movement helps to lubricate the joints and maintain muscle flexibility.
Perform low-impact exercises– Low-Intensity exercises help in improving muscle strength and joint health. It will help to lower the symptoms of arthritis and help release some essential hormones required to keep your mood lifted. We strictly recommend seeking guidance from your Physical Therapist in order to know which exercises are best for you.
Warm clothing– It’s mandatory to dress in layers in order to protect your body during this season and help regulate the body’s thermostat. Knees and hands should be covered specifically as they are arthritis-prone joints.
Seek help for daily activities– Few daily chores might put your joints under excessive stress and can be tough during this weather. For example, shoveling snow, scraping ice off from windows and car windshields, washing utensils mopping the floor in an awkward stance, etc. Consider taking help as these activities requires added effort and are impactful on your joints especially in cold months of winter.
Superfoods– Increase your intake of food rich in Vitamin C. Have tea with ginger and Tulsi in it. Honey can help combat cold and flu. Likewise, Cinnamon also aids improve your metabolism. Hot soups are the best way to get instant warmth. Turmeric with warm milk has a great anti-inflammatory and healing effect. Fruits and vegetables should be consumed adequately which helps in reducing the inflammatory joint reactions. Eat a well-balanced diet and avoid winter weight gain.
Proper hydration– Water is one of the important constituents of our body. We tend to drink less water during winters as compared to summers. Dehydration is said to increase the inflammation in the body as well as increase cramps and stiffness which are associated with arthritis pain during this weather. Hence, it is imperative to drink an adequate amount of water throughout the day.
Good sleep– Recent research has shown that sleep deprivation leads to increased sensitivity to pain. It is noticed when you sleep poorly, it might aggravate your pain. Hence, it’s important to have a proper sleep pattern in order to keep your aches and pains at bay.
Medication– If you suffer from extreme and unbearable pain, consider taking anti-inflammatory medications as prescribed by your doctor. There are various ointments, gels, and oils also available for topical application to ease the symptoms of arthritis. However, we strictly recommend resorting to any options only after seeking advice from a medical practitioner.
Stay Indoors– Stay safe and stay inside as the mercury drops down and chills set in. If you happen to go outside, make sure you wear comfortable shoes and prevent any kind of falls and injuries.
(This blog is authored by, Dr.Khadija Mhowwala , Consultant Physiotherapist with 12 years of experience in the field).
Share this article with your near ones and help them fight their winter blues and aches with these tips. For further questions, feel free to write us at dr.khadija29@gmail.com
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