How to reduce joint pain in cold weather?

I have severe joint pain when it gets cold even though I wear warm clothes. How can I improve this condition? (Ngoc Huyen, 51 years old, Hanoi )

Reply:

Joint pain occurs year-round, but many people experience more pain in cold weather. Some theorize that cold temperatures reduce blood circulation to the joints, causing muscles and tendons to contract, putting pressure on the joints and nerves, increasing stiffness.

Cold weather can disrupt the production of collagen type 2, a protein that helps rebuild healthy cartilage. Aging of the cartilage surface and osteoporosis promote increased pain levels. Lack of activity, lying down or sitting for too long on cold days can also cause stiffness and worsen pain.

You can refer to the following ways to improve this condition in the cold season.

Keep your body warm : Wear many layers of clothing when going out, pay attention to covering joints that are prone to pain outbreaks such as knees, hips, neck, shoulders, fingers...

While indoors, keep warm by wearing slippers, socks, a warm blanket, and taking a warm bath. Warm water can soothe sore joints and surrounding muscles.

Socks help protect against cold and keep small joints in the feet warmer. Photo: Freepik

Stay active : Regular exercise strengthens muscles and bones, which helps protect and maintain flexibility. Inactivity leads to reduced range of motion and more joint pain. You can swim in a warm indoor pool, stretch with yoga, do Pilates, take a brisk walk, or lift weights.

Heat : When joint pain flares up, applying heat can help relax muscles and ease the pain. You can also take pain relievers or nonsteroidal anti-inflammatory drugs (NSAIDs) to relieve symptoms.

Maintain weight : During cold winter days, people tend to eat more than usual. Just gaining about 2 kg puts extra pressure on already aching joints.

You need to maintain a balanced diet with lots of fruits, vegetables, and lean proteins to control your weight and improve your joint health. Prioritize foods with natural anti-inflammatory properties such as avocados, nuts, berries, garlic, and fatty fish. Avoid unhealthy choices such as processed foods, salty foods, sweets, etc., as they can cause inflammation.

Drink enough water : During the winter months, many people mistakenly believe that not being hot and not sweating means not being dehydrated. Dry air can cause moisture loss through the skin and breathing. Dehydration can increase sensitivity to pain, reduce joint fluid and lubrication, and lead to cramps. You should drink plenty of fluids every day, including water, fruit juice, broth, and soup.

Foods that are good for joints help reduce pain in the cold season. Photo: Freepik

People with arthritis, rheumatoid arthritis, lupus, osteoarthritis or fibromyalgia are most susceptible to changes in the weather. You can supplement with natural nutrients such as undenatured collagen type 2, hydrolyzed collagen peptide, chondroitin sulfate, turmeric extract, eggshell membrane... to help regulate immunity, contribute to inhibiting the production of inflammatory substances, and prevent inflammation from progressing.

These nutrients also help reduce pain, regenerate cartilage and subchondral bone, and maintain joint structure and function.

If joint pain is more severe and lasts longer during the cold season, you should go to a hospital with a musculoskeletal specialist for treatment.

Doctor Hoang Quyet Tien
Medical Information Center, Tam Anh General Hospital, Ho Chi Minh City

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