How we all know arthritis is a inflammatory joint disease if the range of motion of the affected joint is restricted as a result of joint inflammation and depending on the type and stage of the arthritis, the development of symptoms can be rapid or insidious. Arthritic sufferers find winter far from a wintry wonderland as it is much more difficult to manage arthritis symptoms in winter.

The joints swell as a result of the abrupt drop in barometric pressure caused by the drop in ambient temperature, and this discomfort exacerbates the discomfort caused by numerous arthritic conditions. In an interview with HT Lifestyle, Dr. Rahul Grover, Orthopedic Specialist, Founder and Director of Glyra Orthopedics in New Delhi, said: “Yes, people with arthritis are hit harder by these cold waves. When the temperature drops, the capillaries constrict, leading to stiffness, joint swelling, and fatigue. Also, their joints are responding to a buildup of pro-inflammatory chemicals, which complicates the situation.”

Why is this happening?

according to dr Rahul Grover, there are a few causes of winter arthritis flare-ups:

· The winter time increases the sensitivity of the pain receptors.

· Joint problems result from the drop in air pressure. When the pressure drops, the tissues swell, causing tension between the joints and discomfort.

· Colder temperatures cause more muscle spasms, which worsen joint pain and stiffness.

· The cold reduces blood flow to the hands and feet and increases arthritic symptoms.

· Vitamin D levels drop during the winter months due to reduced sun exposure, which also leads to weakening of bones and joints.

He suggested some helpful tips to help you ease the pain of winter:

1. The key to relieving joint pain is to stay warm

It is obvious that staying in an environment with proper temperature control is the best way to stay ahead of the cold. However, layering warm clothing made from quick-drying fabrics like wool is one of the best strategies for avoiding cold-weather aches and pains when you have to go outside. Wearing long underwear can also help keep your lower extremities warm if you have arthritis in your hips or knees. Keep your feet and hands warm too! Extra warm socks and a nice pair of insulated gloves can help. You can also spend some time in a warm bath when you come home from the cold with joint pain.

2. Stay active and preferably indoors

One of the best things you can do to prevent the symptoms of arthritis is exercise. Additionally, it’s a fantastic approach to improving your overall well-being. Regular exercise helps increase muscle strength, flexibility, and energy levels, which can help reduce joint discomfort. Your joints take the least stress from low-impact exercises. Excellent options include:

Yoga

· Elliptical trainers or indoor cycling machines

Aerobics

· Strength training

· Walk or run on treadmills or indoor cushioned tracks

If you have never exercised before, Dr. Rahul Grover, start slowly. Start by exercising for about 2 to 10 minutes, twice a day. Rest well between training sessions. You can lengthen and intensify your training as you adjust to your new activities.

3. Put on compression equipment

Compression clothing such as arm warmers, gloves and socks have been helping with joint pain for years. These things help to increase blood flow, which has been shown to reduce arthritis symptoms. Compression clothing can retain heat and act as an extra layer to keep your hands and legs warm during the harsh winter months.

4. Omega-3 fatty acids and vitamin D can reduce arthritis pain

Stronger bones are promoted through vitamin D’s increased calcium absorption efficiency. As a result, low vitamin D levels can make people more susceptible to the symptoms of arthritis. Normally, our foods provide our bodies with enough vitamin D. The UV light we receive from sunlight helps our bodies make vitamin D. Cold weather can cause increased cloud cover and a desire to stay indoors.

according to dr Rahul Grover “Adults should consume between 20 and 50 ng/mL of vitamin D daily. Consume meals high in omega-3 fatty acids that are rich in vitamin D, such as salmon or mackerel. There are several items on the market that are fortified with omega-3 fatty acids and vitamin D, such as milk and grains. To increase your consumption, you can also take fish oil and vitamin D pills. In fact, one teaspoon of cod liver oil can cover all of your daily vitamin D needs.”

5. Maintain a healthy weight

You are likely to feel more pain the more stress you put on your joints. Your joints will feel less pain because you’re maintaining your healthy weight because it puts less stress on them. According to studies, brown adipose tissue, which secretes pro-inflammatory chemicals that could damage joints, is more common in those with high body mass indices (BMIs). In addition, autoimmune diseases such as rheumatoid and psoriatic arthritis can be caused by inflammation. Obesity has been linked to an increase in knee arthritis cases. The best strategies for maintaining a healthy weight are a nutritious diet and an active lifestyle.