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Cold weather can exacerbate the aches and pains of arthritis. According to the Arthritis Foundation, frigid temperatures can heighten pain sensitivity, slow blood circulation and cause muscle spasms. Adding to these challenges, our joints can detect and respond to changes in barometric pressure (the amount of air pressure in the atmosphere), further intensifying stiffness and aches. In addition, colder weather can lead to inactivity or less activity, which can decrease joint range of motion and muscle strength, which in turn can cause more pain, further contributing to inactivity and weight gain.

Things you can do to support your joints when the weather is cold:

  1. Stay warm.  Layer up with hats, gloves and scarves, and add extra protection to your hands when spending time outdoors. Use an electric heating pad or an electric blanket to keep yourself warm. You might even consider soaking in a hot bath to help loosen stiff joints.

  2. Stay active. Physical activity is one of the best ways to manage your arthritis and joint pain.  It helps boost energy and increase strength and flexibility.  With shorter days and poor weather conditions, being physically active in the colder weather can be challenging. Explore indoor options for staying physically active such as mall walking or joining a gym. The Arthritis Foundation encourages all patients who struggle with the condition to engage in approximately 150 minutes per week of low-intensity aerobic activities. Adults, including those with arthritis, should try to get at least 150 min (2.5 hours) each week of moderate physical activity, such as fast walking, water aerobics or cycling.  It is recommended to start slow with short periods of activity and build up gradually. If you've been sedentary, talk to your doctor before starting a new exercise program. 

  3. Keep a healthy diet.  Making changes to your diet may help reduce inflammation, strengthen bones and boost your immune system. Foods that are rich in omega-3 fatty acids, such as fatty fish, nuts and seeds, may help fight inflammation. Just try to limit sugar and other refined carbohydrates.

  4. Maintain a healthy weight. Maintaining a healthy weight can help reduce pain and stiffness. After all, the more weight you carry around, the more pressure you'll place on your bones and tissues.

  5. Check and get your vitamin D. During winter months we are exposed to less natural sunlight, which can lead to low vitamin D levels. Vitamin D deficiency is also linked with an increase in arthritis pain. Vitamin D deficiency can contribute to bone loss, the weakening of bones and potentially lead make a person more susceptible to fractures over time. Along with a healthy diet, certain supplements can help reduce arthritis pain. Add vitamin D to your diet through foods like salmon, sardines or fortified cereal, or by taking a supplement. Learn more about making sure you’re getting enough vitamin D here (Osteoporosis Canada).

 Physiotherapists Brett (left) and Hussein (right)

References:

  • Cedar Sinai Blog- Article “Why is Arthritis Worse in the Winter”, Amy Paturel, Jan 11, 2022 

https://www.cedars-sinai.org/blog/arthritis-worse-in-winter-winter.html#:~:text=According%20to%20the%20Arthritis%20Foundation,air%20pressure%20in%20the%20atmosphere).

  • Arthritis and Osteoporosis Treatment Center:

https://arthritisjax.com/blog/does-cold-weather-affect-arthritis/

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