Cold Weather Can be a Pain

By Cassie Johnson

The cool air and plummeting temperatures of the season are nipping at our noses. Many are grateful for relief from scorching summertime heat, but for others, cold weather brings back an age-old nemesis - aches, pains, and arthritis!

According to cdc.gov, an estimated 58.5 million people have arthritis. One in four adults suffers from a painful inflammation of joints causing discomfort and stiffness. It not only worsens with age but also when cold weather arrives. Numerous studies show a connection between barometric pressure and arthritis pain. Other studies show cold weather slows blood circulation resulting in spasms that aggravate our joints. Whatever the reason, wintertime can literally be a pain.

Keep Moving!

A simple solution to try and ease those aches is exercise. Many tend to skip or reduce exercise in the winter. It’s hard to be motivated to go for a walk or bike ride in the cold, rain, or snow. Exercise for stiffness doesn’t have to be elaborate or intense, just regular movement. Start by setting a timer to get up and stretch for five minutes every hour. There are endless possibilities for exercising indoors. Besides YouTube, apps such as FitOn, Nike Training Club, and Daily Workouts - Home Trainer offer free workouts for all fitness levels.

Check Your Diet

As the old saying goes, “you are what you eat”. Our diet plays a major role in how we feel. Unfortunately, foods that cause inflammation are some of our yummy, deep-fried southern favorites. DeAnna Leonard, RN, BSN, LDE with the Purchase District Health Department offers helpful advice for food choices.

“Foods that increase inflammation include those high in saturated fats such as red meat, full-fat dairy, and pasta. Trans fat, which is found in cakes and convenient frozen meals is also something to watch for. Look out for refined carbs like white flour, potatoes, French fries, and rice. The Omega 6 fatty acids in corn, mayonnaise, and many of the salad dressings we enjoy can hurt our joints more than they help our body.”

“Healthier choices are not hard to find. Use extra virgin olive oil, eat more citrus fruits and increase your servings of whole grains. Garlic and onions add flavor to many savory dishes, and they help reduce inflammation. Low-fat dairy, heart-healthy soybeans, nuts, and broccoli are all beneficial in decreasing inflammation.”

Visit arthritis.org for more information on foods and inflammation. Fooducate is a free app that can help you navigate nutritional information. Talk with your doctor about a referral to a Registered Dietitian that can give specific information about your nutritional needs.

Quality of Life

No matter how preventative you are, arthritis pain may worsen. There might be an underlying cause for the inflammation such as rheumatoid arthritis or an autoimmune disease. Don’t wait until it’s too late. When pain affects several daily tasks or lowers your quality of life, your doctor may refer you to a specialist. A rheumatologist specializes in joints, muscles, bones, and immune system diseases. “When you feel confined and isolated, your physical and mental health tends to slip,” says Dr. Phillips with Paducah Rheumatology. For this reason, taking a proactive approach to your healthcare management is critical during the winter to minimize your symptoms and help you feel your best. There are many different treatment options for a multitude of conditions. Finding the right one for you could drastically improve your overall well-being.”

“Some autoimmune and arthritic conditions can cause significant joint or organ damage, disability, or even death. With effective treatment, these complications can be minimized or prevented in many cases. The earlier an accurate diagnosis and treatment, the better the long-term prognosis.”

Soothing Supplements

The natural approach is always worth a try. Omega-3 fatty acids and curcumin or turmeric have anti-inflammatory properties to help combat arthritis pain. Glucosamine and chondroitin sulfate are naturally found in human cartilage. A supplement containing those properties may provide relief by helping to rebuild worn-out cartilage in your arthritic joints. Check with your doctor before taking any supplements and check the labels for allergy information.

“Another simple remedy to try is adding a probiotic to improve your gut health,” Dr. Phillips advises. “A probiotic contains live microorganisms that provide beneficial bacteria to your body.”

There are more than 100 types of arthritis! Odds are, many of us will be affected by at least one type in our lifetime. If you already suffer from arthritis, take care of yourself. Add an extra layer and bundle up to protect your joints from getting too cold. Try these tips and consult your physician if your symptoms worsen. 