Does the cold weather make your joint pain even more intense? If so, you are not alone. Many people report that their joint pain gets worse when the temperatures drop.

The exact reason joint pain flares up in the winter is unknown. However, some theories suggest that cold temperatures can heighten pain sensitivity, while others believe lower atmospheric pressure is the culprit. 

Thankfully, if your joint pain feels worse in the colder months, you can do plenty of things to help. Follow these helpful tips for relieving joint pain to stay healthy and happy this winter.

Keep warm 

One of the best ways to fight joint pain and stiffness is to keep warm and cozy in the cold weather. Heat boosts blood flow to help flush out pain-producing chemicals. It also relaxes muscles to decrease spasms and reduce stiffness

Tips for staying warm in winter: 

• Opt for multiple light layers over thicker clothes
• Wear a hat and gloves
• Keep your home heated
• Repair drafts in your home
• Take a warm bath or shower before bed
• Use an electric blanket 

Stay active

Although it can be tempting to curl up on the sofa and watch TV when it’s cold out, it’s important to keep active if you suffer from aching joints. Exercise improves circulation and helps lubricate joints to prevent pain.

Outdoor runs and walks may no longer be an option, so find ways to work out indoors. Why not try doing an online yoga or aerobics class or investing in a treadmill or exercise bike? 

Staying active also helps you manage your weight; being overweight increases strain on weight-bearing joints such as your knees, hips and ankles.

Eat a healthy diet

A well-balanced diet is another important way to manage joint pain. Some foods have anti-inflammatory properties that can help reduce symptoms, while others, like processed or fried foods, can increase pain.

To relieve joint pain during the winter, opt for the following foods: 

• Root vegetables and garlic
• Whole grains
• Olive oil 
• Beans and lentils
• Fruit
• Coldwater fish
• Seeds & nuts
• Cruciferous vegetables (brussels sprouts, cauliflower, broccoli, etc.)
• Dark chocolate 

It’s particularly important to ensure your vitamin D levels stay normal in the winter. Vitamin D deficiency increases fatigue and muscle pains. Ask your doctor to recommend an appropriate supplement. 

Drink plenty of water

Staying hydrated is just as important in the winter months as it is in the summer. The dry air in colder weather can leave you dehydrated, tired, and achy. 

If you find it difficult to drink cold water in winter, why not try a hot cup of herbal tea or a vegetable broth? Not only will they keep you hydrated, but they’ll warm you up. 

Prioritize sleep 

Not getting enough sleep can cause inflammation in the body, often resulting in increased muscle and joint pains. Furthermore, the body’s healing processes are most active during sleep. This means that if you are recovering from an injury, getting 7-8 hours of sleep a night should be a priority. 

How to get a good night’s sleep:

• Stick to a consistent sleep schedule 
• Limit daytime naps
• Avoid alcohol and caffeine 
• Create a relaxing environment 
• Don’t use technology close to bedtime

So, those are our top tips for joint pain relief during the winter months. If you would like some further guidance in looking after your bone and joint health, we’d love to help. 

Dr. Philip Crane and Dr. Gillian Crane, along with the rest of the team of professionals here at Sentinel Health and Wellness offer top-of-the-range chiropractic care to help improve your mobility and reduce joint pain. 

Get in touch to book an appointment at the clinic today.