Stephanie Lueras: Winter guide to easing joint pain

I woke up this morning and could not bend my fingers around the handle of a coffee mug completely. This is nothing new for me, and thankfully at this point in my life it’s intermittent, but I experience joint pain due to another condition. I know I’m not alone in this—according to the CDC, 21.2% (53.2 million) Americans experience chronic joint pain.

As the chilly winds of winter sweep in (relatively speaking, it is Lake Havasu after all), so does this not-so-welcome companion for many of us—joint pain. If you’re like me and the cold weather seems to have a direct line to your joints, fear not! I’ve gathered some tips to help us navigate through the cooler months with a little less ache and a lot more comfort.

Just like a car engine needs time to warm up in the cold, so do our bodies. Before venturing out for the day, indulge in a gentle warm-up routine. Simple stretches, light exercises, or a warm shower can work wonders in preparing your joints for what lies ahead.

Being perpetually cold, I’m all about those cozy layers! Wrapping up in warm, snug clothing is a shield against the cold that can penetrate deep into our joints. Opt for thermal layers, wear gloves, and don’t forget to keep those toes toasty with insulated socks and closed shoes. Remember, the warmer you are, the merrier your joints will be!

It’s easy to forget about hydration when it’s not scorching outside, but staying hydrated is crucial. Water helps lubricate your joints, acting like a natural oil for a creak-free experience. Dehydration complicates more health issues than joints in the winter months when we drink less water—especially if you’re someone who increases their intake of other festive beverages like holiday coffees or cocktails. Getting adequate hydration can’t be overlooked.

Let’s talk about fueling our bodies with the good stuff. A vast and varied diet rich in omega-3 fatty acids, antioxidants, and anti-inflammatory foods can be a game-changer. Think fatty fish, nuts, colorful fruits, and veggies. If you struggle with getting these types of foods in your everyday diet, consult a nutrition professional or medical provider for advice and/or supplementation recommendations.

When the temperatures drop, create a warm haven indoors. Invest in a comfy chair or pillows that provide ample support for your joints. Consider using heating pads or blankets for that extra touch of warmth. I have several blankets placed around the house, several pairs of slippers ready, and even a space heater in the bathroom to combat cold while showering. Heat is a joint’s best friend in the cold. Whether it’s a warm bath, a hot water bottle, or a heating pad, applying heat can provide instant relief.

Exercise is the most important tip to keeping those joints limber, but moderation is the name of the game. Choose activities that are gentle on the joints, like swimming or yoga. Do what feels good for you. Remember, it’s not a race; listen to your body, and don’t push it too hard. While consistent movement is the best prescription for joint pain, honor the importance of rest. If your joints are shouting for a break, listen to them. Curl up with a good book, catch up on your favorite series, and give your body the rest it deserves.

Let’s face the colder season head-on armed with these joint-friendly tips. Here’s to a cozy, pain-free winter and beyond!

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