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Arthritis: Easy lifestyle changes to prevent joint pain during winters | Health

Arthritis: Simple lifestyle adjustments to stop joint ache throughout winters | health

Whereas winters don’t trigger arthritis, the chilly climate is understood to worsen aches and pains related to the autoimmune illness. Consultants say there are number of components that make winter season tough for individuals affected by arthritis. From adjustments in barometric stress to blood vessels round joints turning stiffer, there are some extra challenges round arthritis in chilly season that may be simply overcome with few lifestyle adjustments. Staying lively, doing common workout routines, sustaining a great posture, avoiding high-impact actions are a few of the issues that may assist you cope with the debilitating illness when the mercury drops. (Additionally learn: Arthritis: 5 lifestyle adjustments to assist relieve ache and swelling)


“Arthritis is a leading cause of pain and disability worldwide. There are many theories for increased pain during winters, most common one is that people suffering from arthritis and other joint issues may be sensitive to changes in barometric pressure. This could be due to the worn-out cartilage that cushions the bones inside a joint, which would cause nerves in the exposed bones to pick up on the changes in pressure. Another theory is that in winters our body starts to conserve heat and send a larger amount of blood to the organs located at the core. In such circumstances, the blood vessels present in the arms, legs, shoulders, knee joints become stiff, leading to pain and discomfort,” says Dr R A Purnachandra Tejaswi, Marketing consultant Orthopaedic Surgeon with Particular Curiosity in Sports activities Drugs, Reconstructive Arthroscopy and Joint Preservation Surgical procedure, Yashoda Hospitals Hyderabad.


Dr. Manoj Kumar Gudluru, Senior Marketing consultant, Orthopaedic & Joint Alternative Surgeon, CARE Hospitals, Banjara Hills, Hyderabad says individuals with sedentary jobs are more likely to face extra points with arthritis throughout winter season as in comparison with those that are bodily extra lively.

“Throughout winter, muscle, tendon, and synovium stiffness happen as a result of the synovial fluid current within the kneecap thickens in fewer temperatures. This intends the tight muscle tissue across the knee create friction when there may be motion and creates flakes on the floor. The lesser launch of synovial fluid leads to osteomalacia adjustments. These contact the nerves which enhance ache in sufferers affected by arthritis. Labourers and day by day wage employees usually don’t face these points as they’re vulnerable to steady bodily actions. This produces warmth within the joints in flip releasing synovial fluid. Alternatively, individuals with sedentary jobs or desk jobs should not uncovered to daylight or bodily actions frequently which makes them victims of osteoarthritis, rheumatoid arthritis, and osteoporosis in the long term. We come throughout such instances amongst kids aged between 18 to 40 years,” says Dr Gudluru.


Dr Narayan Hulse, Director – Department of Orthopedics, Bone & Joint Surgery, Fortis Hospital, Bannerghatta Road says cold can reduce threshold for pain, cause muscle spasms and reduce blood circulation.

“Regardless that arthritis is neither induced nor worsened structurally by chilly climate, many individuals expertise elevated ache and stiffness of joints throughout winter. lifestyle adjustments will help keep away from arthritis ache in winter,” says Dr Hulse.


Dr Hulse suggests the following lifestyle changes for people with arthritis during winters:

• Equipping yourself with winter clothes, home-heating etc to keep yourself warm.

• Exercises like brisk walking in the sun or gym activities not only increase your metabolic heat but also help to improve joint function. Also indulging in some sports activities may help your body and mind.

• Consumption of healthy foods especially fruits, vegetables, fish, nuts, and seeds.

• Vitamin D supplements are proven to be beneficial.

• Warm baths, warm pool swimming, or warm pool exercises help in maintaining body heat.

Dr R A Purnachandra Tejaswi says paying attention to your joints whether sitting, standing or engaging in activity is important.

“Maintain your joints transferring. Do day by day, mild stretches that transfer your joints by means of their full vary of movement. When you may have arthritis, motion can lower your ache and stiffness, enhance your vary of movement, strengthen your muscle tissue, and enhance your endurance. Use good posture. A bodily therapist can present you the way to sit, stand and transfer appropriately. Handle weight as being obese can enhance issues of arthritis and contribute to arthritis ache. Making incremental, everlasting lifestyle adjustments leading to gradual weight reduction is commonly the simplest methodology of weight administration,” says Dr Tejaswi, adding, “Know your limits. Steadiness exercise and relaxation, and don’t overdo.”

Dr Tejaswi says the following things must be avoided by arthritis patients:

– Avoid activities that involve high impact and repetitive motion, such as running, jumping, high-impact aerobics, repeating the same movement, such as a tennis serve, again and again.

– Quit smoking. Smoking causes stress on connective tissues, which can increase arthritis pain.

Need for healthy lifestyle

“A wholesome lifestyle may be very essential at any stage of life. It is very important begin early to deal with your physique. It’s steered to do joint strengthening and suppleness workout routines. Moreover, they need to preserve themselves heat and calm down the muscle tissue across the joints,” says Dr Gudluru.

He suggests the following tips for arthritis patients during winters:

– Protecting the skin around the joint area is very important because when the skin becomes dry, it causes a burning sensation over the joints.

– Moisturisers containing vitamins A and E will ease the pain.

– Enough exposure to the sun (Vitamin D) will help in building and improving the bones.

– People with rheumatoid arthritis should take warm tub baths to ease the pain.

– Exercise helps the knees release adequate amounts of synovial fluid for better movements.

– A balanced diet with a rich amount of Vitamin D, and Vitamin C, Omega 3 fatty acids, ginger, soya bean, fatty fish, green vegetables, nuts and seeds, plenty of water, and other collagen supplements will be helpful in joints and bone care during winter.

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Editorial staff
Editorial staff
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