We ask this commonly asked question around arthritis & winter & explore tips to help you manage the pain during the colder months
What is arthritis?
Arthritis is a common condition that causes pain, inflammation and stiffness in one or more joints. It affects millions of people across the UK of all ages, including children. However, some forms of arthritis are more common in older people.
Although there’s currently no cure for arthritis, there are a range of treatments and approaches to help manage symptoms, dependant on the type of arthritis. The two most common forms of arthritis are osteoarthritis and rheumatoid arthritis.
Osteoarthritis is the most common type of arthritis in the UK and occurs more in females and people with a family history of the condition. It often develops in people in their mid-40s and above or at any age as a result of injury or other joint-related conditions. It can cause pain, swelling, tenderness and a grating or crackling sound when moving the affected joints. While the exact cause is unknown, it’s thought to occur when the protective cartilage on the end of your bones breaks down.
Rheumatoid arthritis (RA) is less common than osteoarthritis and is a long-term autoimmune condition that causes joint pain, swelling and stiffness, more commonly in the wrists, hands and feet. This happens when the immune system doesn’t work properly and attacks the cells that line the joints.
If you think you might have arthritis, it’s important to see your GP quickly, as early diagnosis and treatment enables many people to have months or years between flare-ups.
Find out more about the treatment and management of arthritis.
Does the colder weather affect arthritis?
When the temperature drops, many people with arthritis may notice their joints feel stiffer, but the reason for this is still unknown.
Despite this, there are a couple of reasons why people may find their condition to be worse in the cold weather. Some theories suggest that reduced activity levels during the winter months and lower atmospheric pressure are the cause, while others believe there’s a link to increased sensitivity of nerves and pain receptors in the cold weather, all of which may lead to more stiffness and pain.
It’s important to bear in mind that everyone’s experience of arthritis pain is different and while there’s no evidence to show that colder weather makes arthritis worse, the good news is that there are ways to help reduce symptoms, which we’ll get into next.
Our top tips for managing arthritis pain
1. Stay warm to keep joints warm
Some people may find that keeping joints warm can help alleviate symptoms, as warmth relaxes muscles and reduces stiffness. With this in mind, it’s a good idea to wrap up, investing in base thermal layers, gloves and leggings, for example. You may also want to consider trying heat pads, hot water bottles or having a warm bath or shower before bed.
If you’re able to, it can be beneficial to keep your house warm too. The NHS recommends heating your home to a temperature that’s comfortable for you, which is usually around 18°C in the rooms you regularly use. This is particularly important if you have a medical condition, like arthritis, or you’re more vulnerable to the effects of the cold weather, including those over 65.
2. Eat a healthy, balanced diet
While there’s no miracle food or special diet to follow that will alleviate arthritis symptoms, it’s recommended that people with arthritis follow a well-balanced diet and maintain a healthy weight as these can both help manage symptoms and also reduce the risk of other diseases such as type 2 diabetes and cardiovascular disease.
Try to eat a balanced diet consisting of:
• At least five portions of fruit and vegetables per day
• High fibre, starchy foods such as wholewheat pasta and potatoes with the skin on
• Dairy or dairy alternatives such as soya
• Beans, pulses, fish, eggs, meat and other proteins
• Unsaturated oils and spreads in small amounts
While this advice generally applies to the umbrella term of arthritis, there are some additional tips that you may find beneficial dependant on the type of arthritis you have.
Osteoarthritis
If you have osteoarthritis, consider:
• Eating more oily fish (ideally one to two portions per week) as this is rich in omega-3 which may help. Alternatively, consider taking a fish oil supplement, if suitable for you
• Maintaining a good intake of dietary fibre as this helps support gut health. Aim to do this by eating a range of fruits, vegetables, beans, pulses, nuts, seeds and wholegrains
• Reducing foods high in saturated fats such as butter and coconut oil, and swapping them out for mono-unsaturated fats like olive oil and reduced-fat butter
Rheumatoid arthritis
If you have rheumatoid arthritis, consider:
• Trying a Mediterranean-style diet which is high in antioxidants (these help protect cells from damage). The diet consists of poultry, fish and small quantities of lean red meat as well as vegetables, fresh fruit and olive oil, all of which help keep saturated fats reduced while replacing them with omega-3 fats
• Eating plenty of iron-and-calcium-rich foods. Iron helps to reduce tiredness and fatigue, which are common symptoms of rheumatoid arthritis, so consuming iron-rich foods such as red meat and nuts may be beneficial. Calcium supports the maintenance of normal bones so opt for yoghurts and green leafy vegetables
It’s important to remember that each person is different, so what works for one person may not work for another. It’s about maintaining a healthy lifestyle and doing what’s best for you.
3. Ensure you’re getting enough vitamin C & D
Most people get all the vitamins they need, such as vitamins A, C, E and B vitamins, as well as calcium and iron, by eating a balanced diet. However, there may be some instances where you may need a little extra help in the form of a vitamin supplement.*
When it comes to people with osteoarthritis, vitamin D may be considered an important nutrient as this contributes to the maintenance of normal bones. However, it’s not always possible to get enough vitamin D through your diet alone, especially if you rarely get outdoors (as vitamin D is made by your body during exposure to sunlight). Government advice is that everyone, including adults and children over the age of four, should consider taking a daily 10mcg vitamin D supplement during the autumn and winter months when the sun isn’t strong enough for your body to make enough vitamin D. People who aren’t often exposed to the sun should take a daily 10mcg supplement of vitamin D all year round.
Alongside vitamin D, a study shows that vitamin C may help support those with early osteoarthritis. Vitamin C contributes to normal collagen formation for the normal function of cartilage and bones, though there’s no real evidence to support this helps with arthritis symptoms.
Nevertheless, maintaining a healthy level of both vitamin C and D is advised for everyone to help contribute to a healthy lifestyle.
You can find more information on vitamin D here.
4. Keep active
Doing physical activity is beneficial for everyone, no matter your age or level of fitness. While some people with arthritis may feel like exercise can make symptoms worse, it’s actually one of the most important treatments for people with arthritis.
Regular physical activity such as walking, aqua aerobics, yoga and swimming can help relieve daily stresses, help keep your joints mobile, strengthen the muscles supporting your joints while also improving your overall fitness. These can all help improve symptoms such as pain and stiffness.
It’s important to find a balance between rest and exercise as rest can make inflamed joints feel more comfortable, but without movement, your joints can stiffen and your muscles can become weaker.
If you’re considering exercising and you haven’t exercised for some time or have a medical condition, speak to your GP first. Your GP, or possibly a physiotherapist, may create a tailored exercise programme for you to follow at home.
Read more about how to find an exercise routine that works for you.
5. Try to reduce everyday stress
While it’s completely normal to feel a little stressed from time to time, people with arthritis may find living with arthritis both physically and mentally challenging. The impact of symptoms on day-to-day life can sometimes become a viscous cycle of everyday stress. When you’re stressed, the body releases chemicals that can trigger inflammation and pain. While this is more manageable short-term, chronic or long-term stress can cause increased tension in your muscles and set off the immune system’s inflammatory response which can make the pain worse.
But the good news is, there are things you can do help manage everyday stress which include:
• Trying out some relaxation methods such as meditation
• Keeping a journal of any stress triggers and avoiding or minimising these if possible
• Trying gentle exercise
• Avoiding unhealthy habits, such as drinking excess alcohol
If stress is affecting your daily life or you're struggling to cope with stress, speak to your GP.
6. Consider your footwear
While everyone’s experience of arthritis is different, it’s still important to look after your feet. These weight-bearing joints need extra care, so wearing supportive footwear that fits properly is key. They can help improve your balance and posture, as well as reducing the strain on other major joints.
Your footwear needs to support the whole of your foot. Not sure where to start? Good footwear should:
• Not press or dig into any part of your foot
• Gently hold your foot in a secure position
• Be firm but comfortable around the heel
• Have a 1cm gap between the end of your longest toe and front of the shoe
• Have a round front, deep enough for your toes to move
• Have a broad heel, no higher than 3cm on average
• Have a thick, lightweight rubber or non-slip sole
Your GP or foot specialist should be able to advise you on the best type and shape of footwear for your needs.
For extra support
You’ll probably be under the care of a GP or specialist if you have arthritis as it’s a long term condition.
You can also take a look at our Arthritis and Joint Pain Health Hub for more information.
