Winter Arthritis: How to manage joint pain and stiffness in the cold weather.

Whether you have osteoarthritis, rheumatoid arthritis, or another type of arthritis, the cold weather can lead to an increase in joint pain, stiffness and swelling. Fortunately, there are simple and effective ways to help manage these symptoms.

Why is arthritis worse in the winter months?

• Cold temps. A drop in temperature can cause synovial fluid in the joints to become thicker, which decreases the lubrication and cushioning effects on the joints, causing joint discomfort. A drop in barometric pressure which often goes along with colder temps also causes joint pain. Reduced blood flow in colder weather can also lead to worsening of arthritic symptoms.

• Reduced physical activity. Less exercise in the winter months due to colder and shorter days can deter people from their regular physical activity. This in turn can lead to an increase in joint stiffness and decreased muscle strength.

• Seasonal diet. Less healthy food choices during the holiday season and weight gain can result in extra pressure on the joints leading to an increase in joint pain.

• Low vitamin D. Less sunlight exposure during the shorter days in the winter months results in lower vitamin D levels, which may worsen arthritis symptoms.

Here are a few simple ways to help manage and reduce arthritis flare ups during the winter.

• Keep warm. Dress in layers, use gloves, mittens, warm socks, scarves and hats and keep your core warm.

• Stay active. Maintaining regular exercise helps keep joints mobile and muscles strong. Some indoor activities to consider include swimming, indoor walking, and yoga. In addition to routine exercise, regular stretching can help improve joint flexibility and blood flow.

• Stay hydrated. Drinking plenty of water will help keep joint fluid flowing and help keep joints mobile.

• Eating a healthy diet.  Good food choices will help maintain a healthy weight which will reduce the strain on your joints.

• Use heat. Applying heating pads or taking warm baths can help stiff joints.

• Vitamin D. Talk to your health care provider about having your levels tested. Eating more foods rich in Vitamin D such as salmon, fortified milk and eggs, as well as spending a few extra minutes outdoors in the natural sunlight will all help increase levels.

Although arthritis flare ups during the winter months can be difficult, there are ways to minimize the impact of the cold weather on your joints.

Consult your health care provider if you have an increase in your arthritis symptoms which interferes with your daily activities, or if you have severe pain. You and your provider can discuss potential treatment options including medications, injections and even procedures to help manage your symptoms. Have a safe and healthy holiday season from all of us at Ortho Rhode Island.