Winter joint pain impacts around 53 million Americans who have arthritis. As the weather gets cooler, many people are faced with constant discomfort. Sometimes, it might even get to be too much to perform daily activities. Given the numbers, chances are you know someone (or you might be someone) who suffers from winter joint pain. If that’s the case, then here are eight tips that will help you prevent or relieve pain over the next few months.
1. Stay Warm, Stay Comfortable
Cold weather constricts your blood vessels. When that happens, it can cause stiffness and pain. That’s why layering your clothes is important. You should also consider things like hats, gloves, and scarves to stay as warm as possible. If possible, try and stay inside to avoid exposure to extreme cold. Hot compresses, heating pads, and warm baths can also help comfort your aches and pains during the cold months.
2. Stay Active, Stay Healthy
Staying active can also help reduce your joint pain. Inactivity will make your muscles weak and, although the last thing anyone wants to do is get out and exercise when it is cold, you need to find ways to get moving. Guidelines state that adults suffering from arthritis should strive to engage in 150 minutes of moderate-intensity aerobic activity every week. Ultimately, this physical activity can give you relief from joint pain and provide you with more flexibility.
3. Maintain a Balanced Diet
If you aren’t eating right, it can cause inflammation and joint pain. That’s the last thing you need, especially as the colder months set in. You have to eat well. A diet rich in whole foods like fruits, vegetables, fish, nuts, and beans is recommended to help manage arthritis pain. It’s also a good idea to incorporate anti-inflammatory foods that contain omega-3 fatty acids. These foods include things like salmon, tuna, mackerel, flaxseed, and walnuts, among other things. It’s also advised to stay hydrated and get enough Vitamin D. All of this will help you avoid crippling joint pain in the winter.
4. Stay Hydrated
As mentioned in the previous point, staying hydrated is also important. Drinking enough water throughout the day will lubricate your joints, decreasing friction and preventing stiffness. It will also help prevent inflammation, which is a major culprit when it comes to joint pain. You should drink half your body weight in ounces of water every day. For example, if you weigh 130 pounds, you should shoot to drink 65 ounces of water.
5. Consider Over-the-Counter Pain Relief
Over-the-counter medication is available to help with your joint pain. NSAIDs like ibuprofen and acetaminophen or Tylenol are what is typically recommended. These will offer you the quickest relief, but it is temporary. It is always best to consult your doctor before taking OTC medications to avoid, especially if you have other health conditions. Ultimately, making lifestyle changes will serve you better long-term, but these medicines can provide you with some relief if you are uncomfortable.
6. Use Topical Pain Relievers
Topical pain relievers can also be helpful in providing you with some relief. Many of these ointments and creams contain ingredients like capsaicin or menthol that help numb the pain and reduce inflammation. If it is available in your area, THC and CBD rubs can also help with pain. It’s always important to follow the instructions on the product label before you apply it.
7. Consult a Healthcare Professional
Even if you’ve accepted your joint pain as a part of life during the colder months, it’s crucial to talk to your doctor if your pain becomes persistent or severe. They will be able to tell you more about the underlying causes of your discomfort and recommend treatment options.
8. Practice Mindfulness and Relaxation Techniques
Like anything else, stress and anxiety can have a negative impact on your joints too. You might consider participating in activities that help you remain calm. Meditation and deep breathing are great things to reduce stress. Yoga can be beneficial for stress relief and reduce joint pain as well.
Beating the Chill Together
Winter can be scary for people struggling with joint pain, especially if you’re not ready for it to strike. Don’t let the cold weather keep you down this year. Try implementing some of these tips to help you be comfortable and pain-free this season.