Wintertime Pain Relief

Most people with chronic pain can accurately predict the coming weather – they know when it is going to rain or snow because they “feel it in their bones.” More specifically, wintertime pain is felt in the joints, even when the temp-erature drops by just 10 degrees. Arthritis flares up, back pain feels deeper and lingers longer, sciatica is aggravated, joints feel tight and inflamed, and hands and feet can feel uncharacteristically painful. During cold weather, the body will conserve heat by sending more blood to the heart, lungs and digestive organs, and less blood to the lower extremities, making your legs, knees and feet more vulnerable to the cold and increasing pain and stiffness in the joints. Nerve endings in the skin are more sensitive and pain receptors are more easily triggered. Those with rheumatologic and chronic conditions are most affected by the rigors of the colder wintertime weather, but everyone with pain is affected to some degree.

What is it that causes this phenomenon? Medical experts agree that increased pain experienced during the cold wintertime months is due to several interlinked factors. First, when barometric pressure drops, the colder weather causes muscle joints, tendons and tissue to swell and expand while the body itself remains static, causing pain and inflammation. Second, the synovial fluid within the joints thickens (much like the oil in your car) which causes less lubrication of the joints, which become stiffer and less flexible. Third, dry air causes dehydration, which further makes the pain sufferer feel tired and achy. Joint cartilage naturally contains water, which the body will pull from the joints to distribute throughout the body, leading to decreased mobility. Finally, the cold, grey days of winter have a negative physical and psychological effect on many people, and the distress of being painfully aware of every muscle ache and pain can distort the brain’s perception of the pain and amplify it.

Fortunately, there are many ‘life hacks’ that can help you through the colder months and reduce or even eliminate your pain. None of these remedies require much planning or expense, and will definitely improve your quality of life during wintertime. Doctors and specialists agree that even one approach or your own customized combination of these tips and techniques will lessen pain and inflammation throughout the body. Let’s delve into some of them here.

Keep moving! Of course it is much easier to go for walks, exercise and work out in the gym when the sun is shining and the weather is warm, but staying active in wintertime is essential. While the latest Netflix offerings and your cozy couch are much more attractive at this time of year, try to include at least thirty minutes of gentle exercise in your daily activities. This can be as simple as bundling up in your warm clothes and taking a slow amble around your neighborhood, breathing in fresh oxygen and feeling the exhilarating chill of the cool, crisp winter air. If you have access to a facility with warm water indoor pools, swimming is an ideal wintertime activity. Indoor activities can include gentle stretching, stationary biking, simple yoga moves, exercises on a Swiss ball, or any appealing light workout session you find online --- the Internet offers a multitude of choices in every department which you can follow along in the warmth and comfort of your home. Staying active ensures that your joints and muscles don’t stiffen up and cause worse problems later on.

Watch out for seasonal weight gain. What with Thanksgiving, Christmas and the round of parties and celebrations with family and friends, it is challenging to keep from over-indulging and gaining weight during the winter season. The gloomy grey days and long, cold nights, together with the beckoning of the comfy sofa and our tendency to stock up on alcohol and sugary, rich comfort foods and snacks at this time of year constitute an annual hazard. Indulge a little, but not a lot! Even a small amount of weight gain places extra stress on hips, knees and other vulnerable joints. If New Year’s resolutions are for you, now is the time to make them! Alternately, that brief brisk walk or gentle indoor stretching or aerobic session every day should go a long way to defraying any damage caused by careless eating and inactivity.

Dress for the weather. Don’t let the frigid weather further aggravate any painful conditions by not dressing warmly enough when going out, leading to respiratory ailments, colds and flu. Always dress with plenty of layers in warm natural fibers like cotton and wool. If you live in a snowy climate, a good pair of warm boots is essential. Keep an extra pair of socks, gloves and a scarf or hat in your car in case you need them. Also consider vests that have heated zones that can be controlled with a battery-activated device sewn into the vest. Gloves and hats are available with the same technology. These are invaluable during chilly winter nights, even in more temperate zones. If your feet get wet from rainy or slushy conditions, change into warm, dry socks and shoes as soon as possible --- lack of blood to the extremities during cold weather exacerbates the problem and can cause painful foot conditions. The same applies to your fingers and hands.

Control indoor temperature. It is equally important to keep warm indoors during times when the weather is frigid outside. Set your thermostat to a comfortable temperature and adjust it as needed. Make sure every winter to stop drafts by repairing any leaks or gaps in your doors or windows. Bed mattresses, armchairs and lounge-type reclining armchairs should be well-padded and comfortable, and for those who experience extreme cold, consider investing in mattresses and chairs that have electrical heating ‘zones’ built in. If you have a fireplace, now is the time to utilize it. Thick wool blankets and down comforters provide cocooning warmth and a sense of security in addition to keeping you warm in your living room or bedroom. If you are extremely sensitive to cold, keep a heating pad or hot water bottle nearby to fight off the chills.

Stay hydrated. Drinking water in the summer is important to beat the heat, but don’t overlook the importance of drinking water during the winter months. Water assists the body in removing toxins and waste build-up that occurs as one’s metabolism naturally slows down in the cold season. Dry air also causes dehydration which may not be immediately noticeable, so making sure you are getting enough water is essential. Alkaline water (pH of 8 or more) is very helpful in de-acidifying the body at this time of year. High pH water re-alkalinizes the cells of the body, removes impurities, builds immunity and reenergizes the entire body. In addition to water, consider other clear liquid beverages which are especially beneficial in winter. Green, black and white teas are rich in polyphenolic compounds, which provide anti-inflammatory benefits. Herbal teas such as peppermint and ginger are invigorating and help to ward off digestive and respiratory ailments, while lavender, chamomile and lemon balm teas soothe the nervous system and diminish pain. Hot lemon drinks, made with just the juice of one or two lemons, with or without honey, will alkalinize the body’s cells, actively fight bacteria, flush out toxins and cleanse the body. Bone broth, chicken broth, beef broth and vegetable broth can be made at home and are excellent sources of nutrition for easing pain and inflammation, and building the immune system.

Stick with a healthy, well-balanced diet. While sugary, fatty, rich foods are much more prevalent during the holiday season, try to avoid over-indulgence in these and concentrate instead on good quality lean protein sources like salmon, grass-fed beef, organic chicken and eggs, and prepare simple, fresh meals with these ingredients. Dark leafy greens and deep-colored fruits and vegetables are important health protectors due to their high content of naturally-occurring anthocyanins, polyphenols and flavonoids. It’s easy to whip up smoothies containing colorful berries, leafy greens and orange juice, all brimming with Vitamin C, vital for wintertime health and pain-relieving benefits. Vitamin B complex is important during the winter to strengthen the nervous system and build up the resilience to effectively tolerate cold and damp weather. Vitamin D is also more important in the wintertime, when our skin is wrapped up in warm clothing, daily hours of sunshine are minimal, and the sun’s UV-B rays are weaker. Because of these factors, we are less able to synthesize Vitamin D from sunlight exposure alone, so supplementing with Vitamin D3 is a great option. Curcumin from turmeric is an excellent addition to your wintertime diet to address pain issues. Nutritional oils such as coconut, avocado and Omega-3 fish oils will also boost your immune system and help fight pain and inflammation.

Defeat the “winter blues” with self-care. Depression, anxiety and stress are a wintertime struggle for many. The lack of daylight and the dreary, grey days negatively affect many people with SAD --- seasonal affective disorder. In addition to the physical limitations imposed by winter, the psychological effects of SAD can be aggravated by holiday stresses, creating a mind/body disconnect that not only causes emotional pain but also distorts the way in which our brains perceive the intensity of pain. Self-care during these times is critical. Reaching out to trusted friends can provide comfort; just talking through your stress- and anxiety-provoking emotions can be enormously gratifying and can put everything into perspective for you. Playing board games, writing in a journal, taking photos, spending time knitting or sewing, or just curling up with a good book are all activities which allow our minds to wander and forget about our depression, anxiety and aches and pains. Many people find the winter holidays to be a great time to cultivate new skills or adopt a new hobby or novel leisure activity, which can also act to relieve loneliness or boredom.

Soothe your stressed-out senses. Wintertime is a time of quiet serenity and self-reflection, so it’s a great time to treat all your senses and prepare for the lighter, more active seasons ahead. Start with your eyes: if you have trouble sleeping, buy a silk eye mask with a filling of lavender flowers, which will calm your nervous system and lessen pain as your body relaxes. Compresses made with warm or cool herbal teas and placed over the forehead also soothe the eyes, brighten vision, and are helpful for lessening the pain of headaches, tight shoulders and neck muscles. Hearing is another of our senses that can be soothed and provide us with inspiration and healing. Whether your taste in music leans to the classic music of the Nutcracker or the dreamy instrumental sounds of New Age, Christmas is a great time to create a playlist of your favorite music genres or discover new music that moves you. Taste is a sense that can be dulled during wintertime, but it needn’t be. Many of the foods we taste during holiday festivities have special meaning for us, and warm memories release brain endorphins that neutralize pain. Try surprising your taste buds with something unexpected: a bowl of bright, fresh berries, nuts roasted with herbs and spices, or pears poached with cinnamon and honey --- healthy twists on foods of the season. The sense of touch is vital to soothing your mind and body this season. Get a professional massage or reflexology session, or give yourself a healing treatment at home with fragrant, muscle-relieving lotions and balms. If you have access to a jacuzzi, steam bath, sauna or a mineral springs resort nearby, indulge and feel the heat penetrating your muscles and joints, bringing pain relief. Soaking in a warm bath with Epsom salts or aromatherapy oils will ease pain and soothe your soul. Finally, some ideas for treating your sense of smell at home: give yourself a facial steam with rejuvenating herbs, and deeply inhale their healing aromas. Purchase an ultrasonic diffuser and get creative --- add essential oils of the season like cinnamon, clove, orange, cedar or spruce. Bergamot essential oil counteracts anxiety, and chamomile and lavender oils will help you rest peacefully. Create your own wintertime ritual by burning an aromatic candle, inhaling fragrant essential oils, writing in a journal, taking walks outdoors and finding New Year inspiration in new affirmations and visualizations.

Try out some of these ideas and move your body away from pain and into a harmonious, balanced and healthy state so you can thoroughly enjoy the months ahead. Above all, relax and enjoy the season!