We all know the feeling when the days get shorter, the cool weather sets in and we start feeling sore. There have been numerous studies attempting to link the relationship between weather, pressure systems, humidity, sunlight, and pain flares, however the actual information paints a more complex picture.
So, Does the Weather Actually Increase Pain?
The answer to this long-asked question has no clear answer. There have been defined links between flares of gout and hot/humid weather, as well as neuromuscular conditions such as MS being worse in warmer months, however for typical day-to-day arthritis there are still debates. Possible causes for worsening pain in winter include:
- Reduced blood flow due to vessels constricting
- Reduced vitamin D from reduced sunlight
- Increased risks for mental health concerns relating to reduced light (seasonal affective disorder)
- The primary link is likely: reduced physical activity
How Can I Manage My Pain in the Winter Months?
1. Exercise: It honestly doesn’t matter whether it’s pilates, aquatic exercise, running, cycling, or planned sports — our bodies were not designed to be sedentary. Incorporate activity into your life. It can be as simple as a few walks around the block or some home-based banded exercises, but just get moving.
2. Vitamin D: Chat with your pharmacist or GP about vitamin D. It is a building block for bone integrity and strength, assists with muscle endurance, and has been linked with mood disorders and immune function. You can get it from sunlight (aim for 10–30 minutes of midday sun exposure several times a week), foods rich in vitamin D such as fatty fish (salmon, mackerel), fortified dairy products, and egg yolks, or supplements if your GP recommends them.
3. Heat Packs: The classic wheat bags or gel packs that can be warmed in the microwave work well. You can also use adhesive heat packs (Hottezze and many other brands) that stick inside a scarf or onto a woolly jumper — handy if you know you’ll be somewhere cold like the MCG.
4. Keep Eating Well: Ensure you have adequate hydration (yes, you still need water in winter), as well as proper nutrition including protein, carbohydrates, and fats. Winter is a great time for nutrient-dense foods such as oranges, carrots, sweet potatoes, broccoli, and root vegetables.
5. Enjoy the Slower Pace: Rug up and still go outside. There’s no such thing as bad weather, only bad clothing choices!
If you’re looking for any extra tips, feel free to book in or reach out to us!
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