Q: This weather has been so hard on my joint pain. What can I do to help myself feel better in the cold?
A: Many people believe they can predict the weather based on how their joints feel. There is some real research to support this idea, although there are many factors.
Weather conditions do appear to be associated with osteoarthritis pain. More specifically, the change in barometric pressure in the atmosphere can trigger pain sensations in your joints. There is less air pressure around the body which can cause muscles and tissues to expand, thus putting pressure on the joints.
However, it is also common that when the weather is bad we spend more time sitting and less time moving and using our joints. You may stay inside, sit on the couch, and watch more TV than usual, and not do your normal exercise routine. This can make your joints feel stiffer, which leads to discomfort.
To help yourself on these days when you feel more joint pain, keep moving. Take time to stretch and stay limber. Even if you cannot go outside, you can walk laps in your home. You can march in place or even stretch while watching TV.
Bad weather can also lower your mood. It may increase sad feelings or depressed mood. All of that will no doubt make your body feel sore or exacerbate any pain you are experiencing.
As with most chronic conditions, focusing on maintaining healthy habits can make a big difference in how you feel. Keep your body and joints warm by wearing layers. Maintain a regular exercise regimen no matter the weather. This will reduce pressure on the joints and make you less prone to injury.
Look at nutrition as part of your joint care. Some foods are known to reduce inflammation such as those with omega-3 fatty acids like salmon and nuts. Vitamin K helps to strengthen bones and is found in leafy dark greens. Vitamin C rich foods like oranges and tomatoes help to slow cartilage loss. Check with your physician before adding any new supplements to your diet.
Consider using a heating pad, if needed, to relax your tense muscles. And of course, keep moving! Inactivity leads to more inactivity. Find exercises and stretches that work well for your body.
Also, do not underestimate the power of distraction. If you are bored at home your mind will focus more on the discomfort you feel. Try and find ways to stay busy and focus your mind on something else.
If your symptoms are new or different, or prohibit you from doing your usual activities, contact a doctor. You always want to rule out any new medical conditions or medical needs.
You can ask if your doctor recommends braces or sleeves to help with your joint pain. They are commonly used as a pain-controlling treatment to support joints. They also add an extra layer of warmth in the cold weather.
Joint pain can get in the way of enjoying your day and doing the things that bring you joy. Do not ignore the effect it can have, or let it stop your activities. Instead, try and get ahead of it and know that things you do every day can help set you up for success. While you may not be able to totally avoid it, hopefully you can find ways to manage it and not let it stop you from doing what you want with your day.
Martha Shapiro can be reached at Senior Concerns at 805-497-0189 or by email at mshapiro@seniorconcerns.org.
