Many people find that cold weather triggers joint pain and stiffness – so winter is rarely welcomed by those living with arthritis.
Luckily, there are things you can do to help you stay safe, well, and comfortable when the cold weather hits.
With that said, here are seven tips for coping with arthritis in winter.
The link between weather and arthritis – what does research say?
Many people with arthritis find that their symptoms are affected by weather – specifically, that cold weather exacerbates joint pain and stiffness. But what does the research say?
While the effects of weather on arthritis have long troubled people with the condition, the connection between temperature and joint pain isn’t entirely understood. That said, various studies offer important insights.
For example, this study, where participants recorded their symptoms over 15 months, identified a significant correlation between pain and weather components like air pressure, relative humidity, and wind speed.
Another study of people with osteoarthritis of the knee, hand, and/or hip, also found that humidity and temperature significantly impacted joint pain – with the worst effects caused by cold weather. Other research has identified similar effects in people with rheumatoid arthritis (RA). Take this study, which found that patients aged 50 to 65 with lower mean temperatures were 16% more likely to experience RA flare-ups.
According to experts, there are several possible explanations for the connection between weather and arthritis. One theory is that lower temperatures may cause synovial fluid (which lubricates joints) to thicken, causing joint pain and stiffness. Another is that bones and connective tissue becoming naturally smaller or larger in different temperatures may affect pressure on joints.
In some cases, it’s also possible that the link between winter and arthritis could be explained by the simple fact that cold weather can affect people’s daily habits – including how hydrated they are and how much they exercise.
That said, it’s important to note that the link between weather and joint health may not be universal for all types of arthritis. For example, there’s evidence that warmer temperatures may intensify gout and lupus symptoms. One study even found that higher temperatures were linked with an almost 40% greater risk of gout attack, compared with moderate temperatures.
As a result, further research is needed to confirm the link between weather and arthritis.
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7 tips for coping with arthritis and joint pain in winter
If you find that your arthritis symptoms are heightened during winter, there are several things you can do to help. We’ll cover some of these below.
1. Take steps to keep warm and consider using heat therapy
First things first, when it comes to minimising the effect of cold temperatures, it’s important to do what you can to keep warm.
The NHS advises heating your home to at least 18℃ and avoiding opening windows on winter nights. Wall insulation, drought-proofing, and double-glazed windows can also be useful for keeping your home warm without spiking heating bills.
Stocking up on warm winter clothing, such as thick coats, scarves, and gloves, can be helpful, too, as can heat therapy. For example, you could try taking warm baths and using devices such as hand warmers and heated blankets.
Paraffin wax baths are a type of therapeutic treatment that involves applying heat from molten paraffin wax to the hands or feet. Intended to help relieve pain, improve mobility, and promote relaxation, many people find it to be a useful treatment for arthritis.
In this study, paraffin wax baths were found to help ease pain and maintain muscle strength in people with hand osteoarthritis. They’re also popular for their ability to leave skin feeling soft and moisturised. Paraffin wax baths are available to buy on Boots and Amazon.
2. Make sure you’re getting enough vitamin D
Our bodies need vitamin D to absorb and store calcium, which is the building block of bones. Without it, bones are more prone to becoming thin and brittle, which can increase your risk of developing arthritis or exacerbate existing symptoms.
For example, studies have found that vitamin D deficiency may increase your risk of developing rheumatoid arthritis and cause arthritis to progress more quickly. Other research has linked a lack of vitamin D with more severe joint pain.
Vitamin D also plays a key role in immune health. Our bodies rely on it to help fight off various diseases, which autoimmune conditions like RA, can put us at greater risk of.
Staying on top of your vitamin D intake is particularly important during winter. Vitamin D is often called the ‘sunshine vitamin’ because our skin produces it when we come into contact with the sun’s UV rays. According to the NHS, while most people in the UK can get enough vitamin D from sunlight and diet between April and September, this is trickier during winter.
As a result, the NHS recommends that adults and children over the age of four take a daily vitamin D supplement during autumn and winter. If you’re at greater risk of vitamin D deficiency, you may benefit from taking a daily supplement throughout the year.
For more information on vitamin D and how to make sure you’re getting enough, check out our article: What is vitamin D and why do we need it to stay healthy?
Note: It’s important to speak to your GP before adding any new supplements to your diet.
3. Prioritise healthy eating
It’s natural to want to turn to comfort food during winter – particularly over the festive season when food and alcohol often abound. However, prioritising healthy eating and hydration can make all the difference in managing arthritis symptoms.
Research suggests that ultra-processed foods, which are often high in added sugar, salt, and saturated fat, can exacerbate joint pain.
For example, this study of people with rheumatoid arthritis found that, of 20 different foods, sugar-sweetened drinks and desserts were the most frequently reported as worsening joint-related symptoms like pain and stiffness. Similarly, alcohol has been found to negatively affect joint health and is considered a risk factor for osteoarthritis.
For this reason, it can help to moderate your intake of these foods where possible. Instead, eating a balanced, nutrient-rich diet can help manage arthritis symptoms. Research has even identified several foods that may be particularly beneficial. Check out our article, 7 diet tips for people living with arthritis, for more information.
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4. Stick to a regular exercise and stretching routine
It’s normal to feel less motivated to exercise during the winter. But research shows that staying active is one of the best things you can do to fend off joint pain and stiffness.
Not only do exercise and stretching help by increasing blood flow and lubricating joints, but they also improve flexibility, strengthen surrounding muscles, and support healthy weight management. Exercise can also impact mental wellbeing – making you feel happier and even altering your perception of pain.
If you’re yet to find a form of exercise you enjoy, head over to the fitness and exercise section of our website. Here, you’ll find everything from team sports to simple ways to increase your daily step count. You might also be interested in joining one of the upcoming fitness classes over on Rest Less Events.
5. Take steps to reduce your risk of falls
According to research, people with arthritis are around 2.5 times more likely to report two or more falls and suffer a fall-related injury than those without the condition. This is because, among other things, joint pain can affect people’s gait and cause muscles that help with balance and stability to weaken.
This risk becomes even greater during winter when footpaths can be wet and slippery. Practising caution, using handrails, wearing supportive footwear with good grip, and investing in mobility aids where necessary can all help to reduce your risk.
At home, making sure rooms, walkways, and staircases are well-lit, replacing areas of frayed carpet, and using non-slip mats in the bathroom can all be useful steps to take. Check out our article, 5 tips for fall-proofing a home, for further guidance.
6. Stay hydrated
Considering that our bodies are made up of around 70% water, it’s unsurprising that staying hydrated is important for our health.
This is particularly true when it comes to joint health. According to research, water makes up as much as 80% of cartilage, which reduces friction between the bones that are connected by a joint. Getting enough fluids can also help to flush out toxins from the body – reducing inflammation and preventing or decreasing joint pain.
As a result, experts consider dehydration to be a risk factor for arthritis flare-ups. There’s also evidence that becoming dehydrated may increase people’s perception of pain – making existing pain appear more intense.
Many people find it more difficult to drink enough water during winter when it’s cold – so it’s normal to need to make more of a conscious effort. For help with this, check out our articles: 10 tips for staying hydrated and why it’s important and 9 healthy and hydrating alternatives to water.
7. Get appropriate vaccinations
Flu and pneumonia can occur year-round, but the risk is greater during winter. While catching flu or pneumonia is nasty and potentially dangerous for anybody, it can be especially so for people with forms of inflammatory arthritis, like rheumatoid arthritis, psoriatic arthritis, and lupus.
According to experts, not only do these conditions increase people’s susceptibility to certain illnesses, but they also make complications more likely. So, it’s important to do what you can to protect yourself.
According to the NHS, some people with long-term health conditions like arthritis are encouraged to get an annual flu jab – and, in some cases, a pneumococcal vaccination. You can find more information in our article: Flu and pneumonia – symptoms, causes, and how to reduce your risk.
Final thoughts…
While research into the link between weather and arthritis is ongoing, it’s clear from reports that many people find the cold heightens their joint pain. The good news is that from heat therapy to sticking to a regular exercise routine, there are plenty of things you can do to help manage arthritis symptoms during winter.
For further reading, head over to the bone, joint, and muscle health section of our website. Here, you’ll find information on everything from improving posture to eating for bone health.
Do you struggle with joint pain during the winter? Do you have any other tips that you’d like to share? We’d be interested to hear from you in the comments below.
