Cold temperature can significantly affect bone and joint health. The body can detect changes in the atmospheric pressure, which causes the fluids in our joints to expand and soft tissue to swell up. This can irritate the nerves around the joints and cause pain and discomfort. For those with arthritis, winters can be particularly challenging, as cold temperatures can aggravate the symptoms.

Why does the joint pain flare up in winters?

A drop in atmospheric pressure causes joint pain. Increase in sensitivity to pain receptors. Reduced blood circulation in fingers and toes. Muscle spasms and inactivity in winters can worsen joint pain and stiffness. Drop in vitamin D levels due to less sunlight.

The effective ways to protect the joints from cold weather.

Stay physically active with stretching, yoga, Pilates, or gym workouts to maintain muscle and bone strength, keep the joints flexible, and reduce stiffness.

Vitamin D is essential for bone health, especially in winters. Get some sunlight or consider joint-friendly supplements after consulting the doctors.

Warm up your diet. Bone-strengthening foods like milk, spinach, almonds, green leafy vegetables, and calcium-rich foods must be included in the diet. Proper nutrition can promote joint health and defend against winter-related discomforts. Antioxidant-rich fruits and vegetables can prevent joint degeneration. Omega-3-rich fatty fish, garlic, berries, turmeric, broccoli, grapes, nuts and seeds, citrus fruits, olive oil, green tea, oats, and eggs are winter foods to ease joint pains. Sugary food, processed meat, refined carbs, snacks, eggplant, trans transfats, excessive alcohol should be avoided.

• Keep the body weight under check
• Get enough sleep for tissue repair.
• Wear proper layers and footwear for maintaining consistent body heat and protecting the joints.
• Stay hydrated.

According to Ayurveda, one of the reasons for the increase in bone- and joint-related pain during winter climates is the imbalance in vata dosha. The cold and dry weather aggravates the vata dosha, causing the imbalance. This leads to dryness, stiffness, pain, and inflammation within the joints.

Ayurveda recommends diet and lifestyle practices, herbal medications, and therapeutic practices like abhyanga (oil massage), herbal poultice treatment, steam therapy (swedana), local herbal applications, and joint-specific yoga poses to support bone and joint health during the winter season. For personalized advice and specialized therapies, consult an Ayurvedic physician.