A fresh covering of snow has fallen here in Wisconsin. As much as I love this time of year, it does present some additional challenges managing my Lupus. Many people with chronic pain conditions, including arthritis, fibromyalgia, and various autoimmune disorders, often experience flare-ups during colder weather. Today I wanted to discuss the science behind weather and pain as well as share some of tips I use to help manage my pain throughout the winter months.
I did some research to dig into the science behind how weather affects chronic pain. While the root cause of this correlation is unknown, several possible explanations exist. According to the Arthritis Foundation, "weather changes could affect joint pain through various mechanisms, such as altering barometric pressure, temperature, humidity and air quality. Alternatively, people may experience increased pain due to being more sedentary, changes in mood and energy levels all influence pain perceptions". For me temperature fluctuations increase the intensity of my joint pain. My joints tend to have increased stiffness and discomfort correlating with the chiller temperatures. According to Dr. Eric Fanaee " This phenomenon is primarily due to changes in the viscosity of the joint fluid. Colder temperatures can thicken the synovial fluid that lubricates the joints, making movement more difficult and painful." Additionally extreme cold can cause the muscles and tissues around the joints to tighten, leading to increased pain. Changes in barometric pressure can cause tissues and fluids in the body to expand or contract, which can put pressure on the joints and increase pain. As we can see their are many weather factors that impact chronic pain. Fortunately, proactive pain management can help!
So what can we do to help with this cold-related pain?
1. MOVEMENT! One of the best things you can do for your joints is to keep them moving. Now I know that staying active during the winter months can feel like a challenge. However, physical activity is absolutely essential for managing chronic pain. The key is to find activities that you enjoy doing! Explore some options that allow you to get moving from the comfort of your own home. Each week I post a low-impact workout on my Facebook page. These are easy to follow along to, as well a great way to keep those joints active! Engaging in functional movement exercises can keep your joints flexible and strong thereby naturally reducing pain. As an added bonus, exercise helps release endorphins, which are natural painkillers produced by the body.
2. Maintain a healthy diet. Eating a balanced diet high in nutrients can help reduce inflammation in the body, leading to a reduction in pain levels. I try my best to avoid processed foods and aim to consume fruits and vegetables that are high in antioxidants. Omega-3 fatty acids present in fatty fish, walnuts and chia seeds are anti-inflammatory and can help manage chronic pain, so great additions to your nutrition. I have found that eating smaller meals and having healthy snacks in between, works for me during the colder weather. This helps keep my metabolism active and helps regulate my body temperature. Keep an eye out on Lion's Den Facebook page for delicious, easy to make anti-inflammatory meals!
3. Mindfulness and Meditation. This can help reduce the perception of pain by reducing overall stress and anxiety. Stress can trigger the release of stress hormones in the body, which can increase inflammation and pain in the joints and muscles. By practicing mindfulness, relaxation, and breathing techniques, you can reduce stress and in turn improve pain.
4. Dress warmly and in layers. Layering cloths traps in warmth and can help regulate your body temperatures, which can help reduce pain levels. I still enjoy getting outdoors for a trail run, or sledding with my children and grandchildren. I wear wool socks, thermal underwear, hat and gloves and always have the hand warmers in my pockets for help keep my extremities warm. This helps maintain my joint temperature and reduces stiffness in my joints.
5. Use Heat therapy. Adding heat to painful areas can help soothe aches and pains, especially during winter. Heat therapy relaxes muscles, joints, and tissues, which can reduce pain. I enjoy soaking in a warm bath and enjoy hot tea drinks!
The winter months can present some additional challenges when it comes to pain management and chronic conditions. I hope this blog was able to shed some light on the reason why and give some helpful tips on how to manage pain in the months ahead. Thank you for visiting Lion's Den Health and Wellness today!
Please share in the comments any tips or tricks that you have found that work for you to help stay active throughout the winter months!
Be well,
Katie RN, CPT
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The content on this website lionsdenhealthandwellness.org is presented as is and is for educational purposes only. The content is not intended as a substitute for the diagnosis, treatment, or advice of a medical physician. Always speak with your healthcare professional before starting an exercise program or using any treatment for a health problem.
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