Have you ever wondered why as soon as the temperature outside begins to drop, your body begins to ache more? As the colder weather settles in, it also moves into our bones and joints. For people suffering from arthritis and other inflammatory conditions, cold weather and lower barometric pressure mean increase in pain, stiffness of joints and a constant feeling of cold. This happens because the inflammation in our joints (hips, knees, hands, feet, elbows and shoulders) can swell, and the swelling irritates the surrounding nerves. Our body also wants to keep us warm and when cold weather strikes, some blood flow is rerouted from our limbs to vital organs, such and our lungs and heart. This takes warmth away from joints and can cause discomfort.
The following are ways to alleviate cold related pain so that you can survive and thrive during winter months.
- Eat a balanced diet to specifically help reduce inflammation. Some foods, such as sugar and dairy, increase the body’s inflammatory response and actually create more pain. Pain will always follow inflammation and by eating an anti-inflammation diet the chance of reducing your pain increases.
- Use warming herbs to increase internal heat and keep the chill out of you. Some warming herbs to incorporate into your diet are ginger, cayenne, cumin, black pepper, cinnamon, cardamom and garlic. Turmeric is also wonderful for decreasing inflammation. Try sipping warm water with lemon throughout the day to keep the chill out of your bones.
- Use heat. Start the day with a warm shower or bath. Use a hot tub, steam room or infra-red sauna to keep the body warm. Hand and feet warmers are also a great way to keep the peripheral joints from stiffing and getting cold. A hot water bottle at night in bed will also help with overall comfort while trying to sleep. A moist heating pad for troubled areas are very effective.
- Get a regular bodywork. Incorporating chiropractic adjustments alleviates joint stiffness and pain. It resets your nervous system and stimulates the body’s natural immune response. Massage therapy helps with muscle tightness and increase blood and lymphatic circulation. Acupuncture helps with deep inflammation and reduces pain.
- Movement is key (indoors). Staying active during the colder months keeps joints from stiffening, increases blood supply to peripheral areas of the body and generates internal heat. Walk on a treadmill, ride a stationary bike or go to the mall and walk inside.
- Stretch regularly. Stretching and yoga help to maintain joint mobility, strengthen muscles and circulate the blood flow.
- Drink plenty of water. Even mild dehydration has an impact on all the cells of your body and may lead to increased pain. It can cause muscle spasms, dry, itchy skin, dizziness and headaches. The body responds best when it has regular and consistent fluid intake. Drinking a half or whole cup of water every hour is a great way to make sure the body stays hydrated.
- Cover up. Minimize the feeling of cold in the body by keeping the body parts that hurt covered. Wear layered clothing, appropriate footwear and always wear gloves to protect your hands and a hat outside.
- Take NSAIDs. Non-steroidal anti-inflammatory drugs, such as ibuprofen, naproxen or aspirin, can reduce inflammation and pain.
- Supplement with vitamin D or fish oil. You naturally get less vitamin D in the winter and being deficient might make your joints hurt more. Omega 3 fatty acid, also known as fish oil, helps decrease inflammation.
- Keep your house warm. Maintaining heat inside and not allowing your body temperature to drop will improve symptoms and minimize pain. The winter season is unavoidable, but it does not need to be looked upon as something to dread. Following these tips can brighten the colder months and help the oncoming pain be more manageable. QCBN
By Amy L. Tarquinio, DC
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