Winter Care for Arthritis: Tips to Keep Joints Healthy

Did you know that over 180 million people in India have arthritis? This is nearly 15% of the population—more than those who have diabetes or heart disease. This number increases, especially during winters when joint pain increases and people experience stiffness, swelling, and discomfort. This blog will help you better understand arthritis, its causes and ways to manage it effectively so that you can lead a more comfortable and active life.If you're facing any such condition reach out to the Best Orthopaedic Doctor in Jaipur at CK Birla Hospital.

What is arthritis?

Arthritis, popularly known as joint pain and joint disease. In which the joint gets damaged, leading to pain, swelling and stiffness in your joints. Arthritis disease can lead to less mobility and flexibility in the joint, making it difficult to perform daily activities. It is common, especially in older people, but can affect people of all ages. Arthritis can affect any joint, but the most common parts are:

• Hands and wrists.
• Knees.
• Hip.
• Feet and ankles.
• Shoulders.
• Lower back (lumbar spine).

However, arthritis isn't a single disease; there are more than 100 types of arthritis, including osteoarthritis (wear and tear), gout (accumulation of uric acid crystals), rheumatoid arthritis (an autoimmune condition), ankylosing spondylitis (affects joints near the lower back), psoriatic arthritis (affects people with psoriasis), and juvenile arthritis (in kids and teens).

The two most common types of arthritis are:

• Osteoarthritis (wear and tear): This is a condition in which the cartilage in your joints gradually wears away, causing pain and stiffness.
• Rheumatoid: It is an autoimmune disease in which the immune system attacks the lining of the joints, causing inflammation, swelling, and damage.

Note: Arthritis cannot always be cured, but treatments such as medicine, exercise, and lifestyle changes can help relieve pain and improve quality of life.

Why Does Arthritis Pain Get Worse During Winter?

The Joint Replacement, Arthroscopy & Sports Medicine specialist, Dr. Aashish K. Sharma (practicing in Rukmani Birla Hospital, Jaipur), says, "When the weather turns colder, the synovial fluid in our joints, which normally works like a lubricant, thickens and loses its smooth, oil-like consistency."

While winter cannot cause arthritis, it can worsen joint pain. There are various factors responsible for joint pain or trigger discomfort for people with arthritis, that are:

• Slower blood circulation in cold weather leads to inflammation buildup, causing joint stiffness, muscle spasms, and increased pain.
• Pain receptors become more sensitive, making pain and discomfort worse.
• Reduced physical activity in winter can result in stiff joints.
• Lower atmospheric pressure during winter can cause joint swelling and pain.
• Muscle tension from the cold adds extra strain on the joints.
• Less sunlight reduces vitamin D levels, weakening bones, and worsening arthritis pain.

Arthritis Pain Relief Tips for Winter

Arthritis pain can be worse in winter because of cold temperatures and reduced movement. But by making simple adjustments to your daily routine, you can reduce discomfort and keep your joints flexible. Here are some simple and effective remedies to help manage arthritis pain, particularly during the winter.

Balanced Diet

• A nutritious diet is essential for managing arthritis. Include omega-3-rich foods like fish, walnuts, and flax seeds to reduce inflammation.
• Minimise processed sugars, dairy, and alcohol, as these can worsen arthritis symptoms.

Maintain a Healthy Weight

• Keeping a healthy body weight reduces stress on your joints, especially the knees and hips, which are impacted by arthritis.
• Regular physical activity combined with a balanced diet helps manage your weight.

Stay Hydrated

• Drinking enough water helps flush out toxins and reduces joint friction, making it easier to move.
• Dehydration can heighten pain sensitivity, so maintaining hydration is crucial.

Regular Stretching and Exercise

• Engaging in light physical activities such as stretching, walking, and joint exercises can help reduce stiffness and improve flexibility.
• Regular movement also keeps your body warm, alleviating the effects of cold weather.

Keep Warm

• Staying warm is essential during colder weather. Layer up with scarves, gloves, and cosy clothing.
• Use room heaters, electric blankets, or warm water bags to relieve joint stiffness and improve blood flow.

Consult Healthcare Providers for Medication

• Seek professional advice to manage your arthritis effectively. Vitamin D supplements can help prevent the worsening of symptoms.
• Early medical intervention with the right treatment can help control inflammatory arthritis.

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Conclusion

Winter can bring extra challenges for those dealing with joint pain and arthritis. Reduced activity, lower temperatures, and less sunlight can increase stiffness and discomfort. However, staying active, managing inflammation, and seeking appropriate treatment can reduce symptoms and maintain a better quality of life.

FAQ

 

What are the various causes of joint pain other than arthritis?

Joint pain can be caused by injuries (sprains, fractures), tendinitis, bursitis, infections (like Lyme disease), overuse, or conditions like gout and fibromyalgia.

Does arthritis pain hurt every day?

Arthritis pain doesn't occur every day. It tends to come and go, with flare-ups triggered by activity, weather, or stress.

What foods are good for arthritis in winter?

Foods rich in Omega-3 (salmon, walnuts) and anti-inflammatory ingredients (turmeric, ginger) are beneficial. Warm soups and vitamin D-rich foods (eggs, fortified milk) also help during the winter.