Sore and stiff joints in Winter? Here are some tips for ensuring you keep moving in the Winter Months

Joints feeling less mobile and painful in the Winter?? Read on...

We all know the feeling when the days get shorter, the cool weather sets in and we start feeling sore. There have been numerous studies attempting to link the relationship between weather/ pressure systems/ humidity/ sunlight and everything relating to the weather to flares of pain, however the actual information paints a more complex picture.

So, does the weather actually increase pain?

The answer to this long asked question has no clear answer. There have been defined links between flares of gout and hot/humid weather as well as neuromuscular conditions such as MS being worse in warmer months, however for the typical day-to-day arthritis - there are still debates. However, regardless therre are some possible causes:

• Reduced blood flow due to vessels constrictng

• Reduced vitamin D from reduced sunlight

• Increased risks for mental health concerns - relating to reduced light (seasonal affectiveness disoreder)

• The primary links are likely relating to : reduced physical activity

  
  

How can I manage my pain in the Winter months?

1. EXERCISE: it honestly doesn't matter whether its pilates/ aquatic exercise/ running/ cycling or planned sports - our bodies were not designed to be sedentary. So incorporate activity into your life, it can be as simple as doing a few walks around the block or some home based banded exercises or body weight exercise - but just get moving

2. Chat with your pharmacist/ GP about VITAMIN D : Vitamin D is a building block for building bone integrity and strength, it assist with muscle endurance, has been linked with mood disorders and immune function. Now it can be supplemented (chat with Pharmacist/ GP) or you can get it simply from the light. Where we can get it?

   1. Sunlight: Aim for 10–30 minutes of midday sun exposure several times a week, depending on skin sensitivity and local climate

   2. Foods rich in vitamin D, such as fatty fish (e.g., salmon, mackerel), fortified dairy products, and egg yolks.

   3. If all else fails dicuss with your GP and see whether supplements may be suitable.

3. HEAT PACKS: So we all know the typical wheat bags or gel packs which can be popped in the microwave - however you can also have heat packs which have adhesive (Hottezze or many other brands) - which you can pop into a scarf or onto a woolen jumper when you know you will be somewhere likely to be cold (thinking the MCG).

4. Ensure you are still eating well! Never underestimate the power of diet, so ensuring you have having adequate hydration (yes you still need water in the winter), nutrition as well as protein/carb and fat intake is importance to ensuring you can keep healthy and luckily there is a lot of healthy foods readily available in the Winter - such as your oranges, carrots, sweet potatoes, brocolli or root veggies.

5. Enjoy the slower pace and simply rug up and still go outside.

   
   
   
   

   Now if you were looking for any extra tips please feel free to book in or reach out!