Have you noticed that there is stiffness and pain in the joints in the morning in cold weather? It may be less for some and more for others. Joint pain is quite common in winter.

There are many reasons why joint pain and stiffness increase this season. Due to low temperatures in cold weather, blood vessels constrict. As a result, blood flow decreases and pain is felt more. This can also happen due to less physical activity in winter and a change in mood.

In such a situation, for those suffering from arthritis, their difficulties further increase this season. According to the World Health Organization (WHO), 528 million people worldwide suffer from osteoarthritis. Around 1 crore 76 lakh people worldwide suffer from rheumatoid arthritis.

All these people have swelling in their joints, which gets worse in winter. As a result, the pain also increases. Sometimes it even becomes difficult for them to walk in winter. Now the question is how to deal with this pain.

That’s why today in “Sehatnama” we will talk about joint pain in winter. You will also learn that-

Why does joint pain increase when the cold increases? What should be done to fix it?

Joint pain increases in winter: According to a study published in the National Library of Medicine in March 2014, arthritis symptoms increase in winter. 67.2% of people with osteoarthritis included in this study complained that the swelling and pain in their joints increased as the cold increased.

Why does the pain increase when the cold increases? When the cold increases, our brain sends a message to the body that the body’s major organs need heat to stay alive. As soon as the message is received, the body increases blood flow to the most important organs. We shiver from the cold because the body tries to maintain heat by activating the muscles.

To keep blood flowing to the body’s central organs, blood vessels tighten and contract. Its disadvantage is that blood flow in the hands and legs decreases. The heat in the hands and feet also decreases. As a result, the fluid in the joints becomes thick. This condition causes stiffness and pain in the joints.

What are the other reasons that joint pain increases as the temperature decreases in winter? See the graph below:

Orthopedics Dr. Yogesh says mood changes due to cold can also be a major cause of joint pain. Generally, people are not aware of it. In fact, increased cold increases anxiety and depression.

According to a study published in the National Library of Medicine in September 2018, if a person feels emotionally depressed, they feel more pain than others.

How to avoid joint stiffness and pain: Dr. Yogesh says we can treat joint pain by making some small changes to our lifestyle.

Do not leave the house in the morning and evening to avoid direct exposure to the cold. Try to do all work outside the house during the day. Wear warm clothing and shoes to maintain body heat. Exercising indoors for a while will reduce most people’s fluid intake. This can cause dehydration. This can cause joint stiffness and fluid loss. It causes pain. It is therefore important to keep the body hydrated. Due to increased physical and mental stress, pain is felt more than normal. Stress management is therefore very important. In case of joint pain, doctors first advise controlling your weight. Being overweight puts increased pressure on the joints, leading to worsening symptoms. Weight management is therefore very important.

Apart from this, what other methods can help treat joint pain, see the chart:

Follow an anti-inflammatory diet

Dr. Yogesh says inflammation is the main cause of joint pain. In winter, the body’s immune response increases to protect itself from the cold. As a result, inflammation increases and joint pain also increases. To deal with pain, it is important to follow an anti-inflammatory diet. To do this, you can follow these tips:

Can include fruits and vegetables of all colors in the diet. May include oats, rye, millet, quinoa and brown rice. May include all legumes, black beans and kidney beans. Be more careful about oil in food. prepared. May include olive oil. May include almonds, walnuts, chia seeds and flax seeds. May include ginger, garlic, turmeric, cardamom, black pepper and cinnamon. ultra-processed foods, refined carbohydrates and sugar in the diet.

Eat seasonal fruits and vegetables

The body faces different challenges each season. To cope with this, nature grows fruits and vegetables according to the season.

Amla, guava and orange are winter fruits and are anti-inflammatory. Cauliflower, cabbage, broccoli and carrots are winter vegetables and they are anti-inflammatory. Inclusion of these fruits and vegetables in the diet helps improve joints. pain.

Get enough sleep and avoid smoking

Inflammation may increase due to lack of sleep. Joint fluid may decrease. There may be stiffness in the joints and pain may increase. Therefore, get enough sleep for 7 hours a day.

Smoking can cause inflammation and weaken bones. So avoid smoking. …………….. from Sehatnama Sehatnama – 34 crore people worldwide suffer from arthritis: WHO warning – it will further increase

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