Not only are those mall walkers taking care of their hearts, but they receive the additional benefit of increasing their overall strength and flexibility in their muscles and joints. So, believe it or not, exercise and activity actually ease arthritis pain. Losing weight is hard enough, especially in the winter because all we want to do is hibernate inside, wrapped in a blanket, drinking hot cocoa and avoiding the cold.
And why are all the good holidays in the winter, anyway? But the reality is the more we weigh, the more weight our joints have to carry and the more pain we experience. Minor changes in your diet combined with regular exercise will help you lose weight and ease the wear and tear on your joints.
If you take an over-the-counter or prescription medication for arthritis pain, make sure to take them about 30 minutes before you begin exercising to give them enough time to kick in.
Stay hydrated. You can sweat as much in the winter as you do any other time of the year, so make sure to drink plenty of water throughout the day. If you have RA and take methotrexate, which is considered a first-line therapy for the disease, be aware that a recent study found that discontinuing the drug for two weeks after getting a flu shot resulted in a significantly stronger immune response — up to 20 percent better — without any increase in the flare rate.
Heat is like a spring thaw for your stiff joints. It boosts blood flow to help flush out pain-producing chemicals and stimulates receptors in your skin that improve your pain tolerance. Warmth also relaxes muscles to decrease spasms and reduce stiffness. There are many ways to reap the benefits of heat therapy : a warm shower or soak in a tub dress warmly afterward to prolong the benefit , heating pads opt for one that delivers moist heat, which penetrates more deeply than dry heat , electric blankets, and single-use hand and feet warmers that you can slip into your gloves, pockets, or shoes.
Even wrapping your hands around a hot cup of coffee or tea and warming up the car before hitting the road can be helpful in your quest to quell joint pain. Getting dressed when your arthritis is flaring can be an exhausting struggle, notes Dr.
Try dressing in layers, which can provide even more warmth than a single heavy item. Opt for a fleece or down vest, which will keep you warm without adding a lot of weight.
When buying outerwear, consider both functionality such as ease of opening and clothing and durability weather protection. Despite keeping you warm and dry, bulky or heavy items can hinder ease of movement and even affect balance. These assistive devices can help make getting dressed easier. You might want to try out a pair of thermal compression gloves. They vary in style and technology, but some will emit or help trap heat to provide a warming sensation as well as provide compression to reduce swelling.
Winter conditions can make it tricky to maintain your footing when you head outdoors, but there are some precautions you can take.
For starters, select footwear that provides stability and traction. Before going out, be sure to bundle up — warm muscles are more relaxed, which can make it easier to keep your balance. Exercise caution on snowy stairs or sloped ground. First, dress warmly and layer up, especially if you are heading outside. Wear moisture-wicking fabrics to keep your muscles and joints from getting a chill.
Be creative in how you will stay active in the cold weather. If you cannot go out, explore exercise and workout activities that you can do in the comfort of your home.
There are a variety of exercises that you can do with very little space or equipment required. Consider keeping a diary to verify whether it is the cold weather that triggers your symptoms or bad habits. If you suffer from arthritis and need help managing your condition, call Movement Orthopedics. They specialize in advanced diagnostics, prevention, and treatment of a variety of orthopedic conditions and injuries including arthritis.
If it gets too warm, you can always peel those layers off one by one. Swimming in a heated pool or soaking in a hot tub can also provide relief from the discomfort of cold weather. Overindulging in rich and sweet food during the holidays could cause some people with rheumatoid arthritis to have a flare-up.
Holidays are especially suspect because of all the desserts, rich gravy, processed meats and more. In addition to arthritis pain, bad food choices also increase the risk for other health issues like osteoporosis and cardiovascular disease. While no studies confirm that stress irritates arthritis, it can cause people to overtax their bodies.
Running around, shopping, frantic cooking and mental stress all take their toll on the body, which could cause pain in your joints to increase. Practice deep breathing, meditation, yoga or other ways to relax and slow down. Exercise is one of the most helpful ways to deal with arthritis. Physical activity helps increase strength and flexibility, boosts energy and helps ease the pain. The Arthritis Foundation recommends adults with arthritis with no other severe health conditions engage in at least minutes of moderate-intensity aerobic activity a week and two strength-training sessions a week.
Read our blog about navigating the gym with arthritis pain.
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