Christmas is just around the corner, and soon a new year will dawn. While there is plenty to cheer about and celebrate, the season may not be as joyful for those dealing with arthritis in their joints. The drop in temperatures during winter can lead to the constriction of blood vessels, reducing blood flow to the extremities and causing stiffness in the soft tissues around the joints. Cold weather tends to slow down muscle activity, making one feel lazy and sluggish.
As a result, arthritic joints may experience more pain, and muscles may cramp more frequently in the winter months. Let’s bid farewell to stiff joints and muscle cramps this winter with these tips from Dr Thadi Mohan, Consultant, Department of Orthopaedics, Amrita Hospital, Kochi.
- Start a regular workout.Download a walking app (step counter or pedometer) on your mobile device and walk at least 5,000 steps a day. Aim to reach 10,000 steps eventually.Any physical activity done consistently is good for the body. It helps in the production of synovial fluid, the natural lubrication for our joints. Walking or jogging for 30 minutes every day (or 4-6 times a week) is a wonderful way to stay fit. The ideal speed for walking or jogging should be the speed at which one can hold a conversation.
If the weather is not conducive to going outside, choose a 10-meter stretch of clear space indoors to walk up and down several times and make up the steps for the day.
- Hydration:Contrary to widespread belief, drinking 2-3 liters of water is as important in the cold months as sipping water throughout the day. If your urine appears dark and not light yellow, you are probably not drinking enough and need to drink more. Ensure that your mouth does not go dry by taking a sip of water from your bedside bottle during the night. Good hydration and staying warm will prevent muscle cramps during stretching in bed.
- Diet:Maintaining a well-balanced diet that includes ample green vegetables is essential for overall health. It is advisable to steer clear of artificially sweetened drinks. Additionally, reducing the intake of excessively oily and salty foods is recommended for a healthier lifestyle.
- Stretching exercises:Incorporating regular stretching exercises into your daily routine, performed at least three times a day, can significantly contribute to maintaining joint flexibility and reducing discomfort. Stretching helps enhance the range of motion, promotes blood circulation to the muscles and joints, and may contribute to an overall sense of well-being. Consider including a variety of stretches that target different muscle groups to achieve comprehensive joint mobility and ensure a more pain-free experience.
- Stay warm:Wearing socks can help keep your feet snug and your body warm during winter nights. Additionally, donning a pair of comfortable slippers indoors will not only maintain warmth for your feet but also provide added comfort when walking on cold ceramic floors.
- A hot bath:The benefits of a bedtime bath are manifold. The heat causes the dilatation of blood vessels and increases the blood supply to all parts of the body, especially the hands and feet. One can wash away the tiredness and stresses of the day and get into bed feeling warm and fresh. It helps with a good sleep. This helps reduce night cramps too.
- Sleep:Prioritizing consistent and restorative sleep, averaging between 6 to 8 hours per night, plays a pivotal role in supporting the body’s natural healing and repair mechanisms. Quality sleep is linked to improved cognitive function, immune system resilience, and overall well-being. Establishing a regular sleep routine, creating a comfortable sleep environment, and practicing relaxation techniques before bedtime can enhance the quality of your sleep.
Wishing you a winter ahead filled with good health and freedom from pain.