What’s behind joint pains this winter? Orthos and nutritionists tell you how to keep moving despite them | Health and Wellness News

Exposure to cold causes the blood vessels to constrict so that they can conserve heat, so blood flow to the limbs is reduced, causing stiffness and pain. Cold also increases the thickness of the synovial fluid, a lubricant for the joints, and this can cause joint tissues to rub against each other more, leading to pain.

Dr Ajay Bhambri, director, Orthopedics and Joint Replacement, Max Hospital, Mohali, says changes in the weather, especially during a drop in temperature, as well as an increase in the humidity, raise the density of fluid in the joint space. “Cold weather decreases the flow to the limbs and joints to keep the internal vital organs warm. Healthy joints behave normally even during this weather variation but arthritic joints become stiff. Joint health can be maintained by regular muscle strengthening exercises and a balanced nutritional diet rich in calcium and minerals. In older age, when the pain in the joints starts, posture hygiene like avoiding sitting cross-legged and squatting to maintain knee joint health is paramount,” he explains.

Dr Rajeev Verma, chairman, Manipal Institute of Bone & Joints, New Delhi, says cold weather causes a decrease in barometric pressure, which can cause tissues around the joints to expand, leading to increased discomfort. Also decreased circulation in cold weather makes joints feel stiff and achy.

Besides, pain receptors become more sensitive in winter, according to Dr Manit Arora, senior consultant in Orthopedics and Sports Medicine at Fortis Hospital, Mohali.

How to exercise without pain?

Dr Bhambri says opt for gentle exercises, walks, yoga and dress up warm to avoid exposure. Room temperature is the best air temperature for working out, and according to the American Council on Exercise, exercising when your body temperature peaks — in the late afternoon hours, for most people — produces optimal workouts. In general, a temperature between 15-21°C is often considered ideal for most people as it allows for comfortable exertion without overheating.

Diet for bone health

“Safeguard joints by layering your clothing to maintain body heat. Always begin your workout with proper warm-up to prepare your joints for activity. Try indoor exercises like yoga, Pilates or gym workouts to maintain muscle and bone strength,” says Dr Verma.

Dehydration increases sensitivity to aches and pain, reduces joint fluid lubrication and causes muscle cramping. “So, keep yourself hydrated for exercise sessions. Maintaining a healthy weight is crucial, especially for weight-bearing joints like the knee, hip and lower back,” adds Dr Verma.

Spend 15-20 minutes outdoors for sunlight exposure that aids in Vitamin D absorption and manage stress, as the latter increases muscle tension and worsens joint pain, according to Dr Verma.

Why can young people have joint pain too?

Dr Apoorva Dua, consultant, orthopedics, Indian Spinal Injuries Centre, Delhi, says young people experience stiffness and pain because of micronutrient deficiency like calcium and Vitamin D, decreased physical activity, sedentary lifestyle, anxiety and depression. “Consumption of excessive alcohol and caffeine interferes with calcium absorption, so one should limit its intake for good bone health,” recommends Dr Dua.

What is the role of diet in protecting our joints?

Diet, feels Dr Sonia Gandhi, HOD, Clinical Nutrition and Dietetics, Fortis, Mohali, can influence inflammation, cartilage maintenance and overall joint function. She recommends the following:

Omega-3 Fatty Acids (Fish Oil): Omega-3 fatty acids, found in fatty fish such as salmon, mackerel, sardines and fish oil supplements have strong anti-inflammatory and lubricant effects in joints.

Protein: Animal-based proteins like lean meats, poultry, eggs, and fish provide essential amino acids needed for tissue repair and collagen formation. They stabilise and protect the joints from excessive wear and tear.

Collagen: It provides structure to cartilage, essential for joint health. So have bone broth and gelatin, or even collagen supplements to prevent cartilage breakdown. Some studies suggest that collagen supplementation can improve joint pain and mobility.

Anti-inflammatory Foods: Diets rich in fruits and vegetables, especially those high in antioxidants like Vitamin C and E, can reduce inflammation. Berries, citrus fruits, leafy greens, and cruciferous vegetables like broccoli and kale are particularly beneficial.

Micronutrients: Calcium and vitamin D are vital for bone density and joint health. Dairy products, leafy greens, and fortified foods provide calcium, while vitamin D can be obtained from sunlight or fortified foods. Ginger and turmeric, which contain gingerol and curcumin, are anti-inflammatory compounds.

Supplements: Glucosamine and chondroitin are often taken together to support cartilage health. Some studies show moderate improvement in joint pain and function with long-term use, but the effects can vary from person to person. Supplements should be seen as complementary to a healthy diet, not replacements.