How does cold weather affect our joints?

You don't have to travel to Siberia to feel the consequences of cold weather. With the arrival of winter, many of us catch colds. This is the moment to get vaccinated against the flu and dig out that warm hat that covers our ears well as we try to avoid annoying chilblains

Cold temperatures have other effects on our bodies that we often overlook. Freezing weather can be especially painful for people with degenerative joint conditions such as arthritis. Luckily, there are ways to protect yourself from the cold and its consequences.

The effects of cold weather on our joints

Exposure to cold temperatures has a direct impact on our joints and the muscles and tendons that surround them. When we are cold, this is how our body reacts:

• Muscles contract as a defence mechanism to maintain an optimal body temperature.
• The arteries are constricted and blood flow is reduced, so less blood reaches the muscles.
• Muscle tension increases, leading to heightened perception of pain.
• The joints are stiffer and weaker.
• The synovial fluid in the joints becomes thicker, causing a loss of joint mobility.
• Production of collagen decreases. Collagen is a key protein in the support and regeneration of tissues.
• The increased sedentarism typical of the winter months worsens the condition of the joints, which become stiffer.

In addition to the cold, the lower atmospheric pressure and higher humidity are other typical winter weather conditions that can have a direct effect on joint pain. When barometric pressure decreases, the muscles and tendons around the joints expand, causing pain in the inflamed areas in people with joint diseases.

How the cold weather affects people with arthritis

Although there is no robust scientific evidence explaining why, seasonal changes can trigger flare-ups in people with arthritis and other conditions that affect the joints. With the arrival of winter, it is common for patients to notice that their symptoms become worse.

Cold decreases joint mobility, brings about swelling and causes muscle stiffness. Low temperatures are also to blame for reduced blood circulation and an increase in the volume of soft tissues. Furthermore, in winter, physical activity is usually reduced. All this leads to greater pain.

How to protect yourself from the cold

To avoid suffering the consequences of the cold weather on our body and our health, some steps can be taken:

• Wear warm clothes and avoid temperature changes.
• Hydrate regularly to lubricate your joints.
• Enjoy hot beverages (broths, herbal teas...) to maintain an optimal body temperature.
• Take vitamin D, particularly in areas with limited sunlight.
• Maintain a healthy, balanced, diet with plenty of antioxidants, collagen, and anti-inflammatory foods.
• Pursue moderate physical activity but avoid high-impact exercise outdoors.
• Avoid stressful situations and practice relaxation exercises.
• Rest and sleep well.
• Apply heat to areas with joint pain.