Surviving winters with Arthritis
Although everyone has their own weather preference, winter is not liked by many, particularly those who have cardiac illness, lung diseases & joint problems. People suffering from arthritis feel that their symptoms are worsening. There is increase in morning stiffness, the movements in the joints become painful. There is difficulty in carrying out activities of daily living. The requirement of pain killers to treat the symptoms increases. So here are some health tips to beat the winter blues for the people suffering from chronic joint problems.
- Stay Warm- It is a well-known fact that keeping oneself warm decreases the pain & stiffness in the joints. So one should add an extra layer of clothes to keep themselves cosy. Don’t step outside if you are not adequately covered with woollens. The painful joints can be covered with knee caps, elbow supports, ankle supports depending upon the joint involved.
- Hot Packs- Nothing soothes the chronically painful joint more than hot packs. One can pour hot water while taking bath or can use hot water bags, gel pads, electric heating pad. But beware of the burns caused by excess heat applications. Usually 15-20 minute session 2-3 times a day is sufficient. Massaging with lotions & essential oils is also good for increasing the blood flow in the joints.
- Exercise- Your instincts in the winters may tell you to stay under the quilt but if you want to feel better, stay active. The exercises should start in the bed itself before getting down to beat the morning stiffness. One should start with toe curls & toe spreads. Then slowly move your knees. Bend them & straighten those 5 times each side. Then move your fingers, wrist & elbows. Then at last do spine stretching. You will feel much better when you get out of bed after this & this whole process does not take more than 3-4 minutes. One should also go out for a walk at least 3 times a week. Try activities which do not strain your joints like yoga, swimming etc. If it is too cold outside one can do stationary bike, light weights, balance ball or resistance bands. Regular joint exercises increase mobility while decreasing stiffness & pain.
- Eat healthily- One of the advantages of winter is that a great variety of fruits & veggies are available in this season. It matters a lot what you are putting in your plate. One should avoid sugar & trans fats as they tend to increase joint pains. They also lead to weight gain which further leads to more stress on joints, decreasing mobility.
- Broccoli, sprouts and cabbage- These vegetables has sulforaphane, which helps slow cartilage damage in joints.
- Fatty fish-Fatty fish like salmon, tuna & trout are rich in omega-3 fatty acids, which help fight inflammation & decrease stiffness.
- Garlic- It contains diallyl disulphide that may help in decreasing symptoms of arthritis.
- Turmeric- Turmeric contains a compound called curcumin, which is beneficial in the management of chronic inflammatory-related joint disease.
- Vitamin C-Antioxidants in vitamin C slow the progression of OA. You can get vitamin C from strawberries, kiwi, pineapple, orange & lemon etc.
- Nuts & raisins-These are rich in omega 3 fatty acids which helps in decreasing inflammation.
- Green Tea- It also provides useful anti-oxidants which are useful in managing weight gain & decrease the symptoms of arthritis.
Last but not the least keep yourself well hydrated by having lots of liquids as there is a tendency to have less water in winters.
Every arthritis patient is different & one has to find out what works for them the best. But the above mentioned tips along with a positive mind set are crucial to fight the pain.
So stay active, stay healthy & stay pain free this winter.