Winter can be tough for people with bone and joint problems. Cold weather can wreak havoc on bone health, and people with arthritis especially experience joint pain, stiffness, and swelling. Although a direct link between joint pain and winter has not been proven, a variety of lifestyle and environmental factors can cause joint discomfort. However, some studies have shown that cold temperatures can make muscles tense and reduce joint mobility and flexibility. Research also shows that joint pain may also be related to changes in air pressure. (See photo: 8 natural ways to manage winter joint pain and arthritis)
Dr Uma Kumar, Professor and Head of Rheumatology, AIIMS, in an interview with HT Digital said that from weight gain, lack of sunlight, decreased activity, viral infections to air pollution, many factors are behind winter joint pain. We shed light on unknown factors.
How does eating more affect your joints?
Dr. Kumar says the most important factor to keep in mind is to adjust your diet, as people tend to eat more during the cold season and gain weight, which can put pressure on the joints. Masu.
“What happens during winters is that people tend to eat a lot because of the variety of foods available. If you eat parathas, chikis, and all the other high-calorie foods, you end up gaining weight. “Even if you gain one kilogram, the weight around you may increase.” “The knee joint increases three times. That's why people's pain perception increases in winter. One of the reasons,” says the eminent AIIMS rheumatologist.
low vitamin D
Dr. Uma Kumar says that during the winter, our intake of vitamin D, an important nutrient for joint health, decreases.
“Due to less sunlight in the winter, people are more likely to develop a vitamin D deficiency in colder climates, which can also lead to joint pain,” she says.
decrease in activity
Although they eat more in the winter, they move less, which can lead to weight gain and joint pain.
“During the winter, there is less activity. People don't move around and stay in blankets and quilts. So they gain weight again,” says Dr. Kumar.
Dim weather and increased pain perception
Mental state can also affect pain perception, and dark winter days may be to blame when some people report increased joint pain when the mercury drops.
“During the winter, there's less sunlight during the day, so our moods tend to be very gloomy, more depressed and negative. There's a lot of research supporting this. That's why they feel more pain. This is another reason,” AIIMS said. Expert.
viral infection
In winter, there are also reports of joint pain caused by viral illnesses that are common during this season.
“Viral infections are also common in winter. People tend to stay indoors and rarely go outside in sub-zero temperatures. Because they stay close to each other, the infection spreads faster,” the expert said. say.
Air pollution
Dr. Kumar says air pollution is common in winter and this can also lead to increased pain. There is evidence that air pollution can lead to increased rheumatoid arthritis activity.
Winter joint pain management
Getting out in the sun, avoiding inflammatory foods, and getting 150 minutes of moderate physical activity a week can support joint health and help manage arthritis symptoms.
exercise
“The cold temperatures of winter cause a drop in air pressure, which can result in some stiffness in the joints. Lack of mobility can stiffen the muscles and structures around the joints. What happens when you're like, “When you exercise and move around, you also improve circulation and redistribute fluids in your body, so inactivity all the chemicals that are byproducts of various metabolic processes build up.'' ” says Dr. Uma Kumar.
Adjust your diet and avoid obesity
“The most important thing is that you need to adjust your diet. If you increase your caloric intake, you also need to increase your physical activity. It is important to do physical activity. You can try yoga or meditation to stabilize your mood,” suggests an expert from AIIMS.
let's go outside in the sun
“Make sure to spend some time in the sun so that vitamin D can be synthesized. If you are deficient in vitamin D, you can take supplements as advised by your doctor,” says Dr. Kumar.
hydration
“Stay hydrated. If someone has a viral infection, you can take all precautions, including wearing a mask, to prevent transmission to older people,” experts say.
avoid inflammatory foods
“There are certain foods that fall into the inflammatory food category, such as red meat. You can choose the foods that are right for you: eat a balanced, nutritious diet and avoid processed foods, salt and refined sugar. “Reducing intake of can be beneficial for joint health,” he concludes. Kumar.
