Healthy+5Winterspring2024spreadsfinal - Flipbook - Page 17
“For many people with various forms of arthritis, cold weather and joint
pain go hand in hand. From dropping temperatures that cause the fluid
in our joints to thicken, making joints stiff and sensitive, to changes in
barometric pressure that can cause the muscles and tendons joints to
expand putting even more pressure on already tender joints.”
–Matthew Stainshewski, DO, SVMC Rheumatology
Relief is within reach
Short of heading to a warmer climate for the winter
months, there are other measures you can take to find relief
from winter arthritis flare ups. Here’s what Stainshewski
recommends:
1: Get moving: Arthritis doctors are fond of the phrase
‘motion is lotion,’ and with good reason. Exercise is the
single best thing you can do to prevent arthritis pain at any
time of year. Stationary biking, Tai Chi, Yoga, and swimming
are all great winter options. Be sure to include a 5-minute
warm up to ready your joints, tendons, and muscles for the
workout ahead.
2: Keep warm: Whether you’re indoors or outside, do
what’s necessary to keep yourself warm. Heat works to
loosen up muscles and tendons and helps to ‘thin’ the fluid
in your joints so that movement comes easier. If you’re
staying inside, use heating pads, electric blankets, and
warm baths to keep warm. When venturing out, bundle
up—and not just your hands. By keeping your core warm,
you’ll keep the blood that goes to your arthritic joints warm
and more comfortable. For extended stretches of time
outdoors, consider investing in hand warmers.
3: Stay loose: While it’s tempting to stay tucked under a
blanket all day, be sure to stretch and move all the parts of
your body throughout the day to keep from getting stiff.
Wrist and ankle rolls, toe touches, and knee and side bends
are all easy and effective ways to keep yourself loose and
comfortable.
4: Eat smart: Research suggests that certain foods can
help fight inflammation throughout the body. If you’re diet
doesn’t already include these foods, consider adding them:
Fish
Nuts & seeds
Olive oil
Beans
Whole grains
Turmeric
Fruits and vegetables, especially blueberries, cherries,
spinach, kale, and broccoli
5: Remedy: In the short term, pain relieving over the
counter medications can be a source of relief to people
with arthritis. Be sure to speak to your doctor about taking
any new medication, especially if you’re taking other drugs
for arthritis or other conditions.
If your joint pain is interfering with your normal activities,
talk with your health care provider about additional painrelieving strategies. ■
Tune in and take control
Live Yes! With Arthritis is a podcast by people with
arthritis for people arthritis. A service of The Arthritis
Foundation, the free podcast covers topics ranging
from:
Pain management
Nutrition
Physical activity
Emotional wellbeing and relationships
Access to medical care
Medication
Juvenile arthritis
Available free on: Apple Podcasts, Google Podcasts,
Spotify, iHeart, Stitcher, TuneIn, and Amazon Music.
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