How to take care of your joints in the cold winter time?
Winter can be a big challenge for the joints. Cold temperatures, slippery roads and shorter days can affect our mobility and put more stress on our joints. Fortunately, there are many ways to keep your joints healthy and mobile during the winter months.
Effects of cold weather on joints
Cold weather can have a negative effect on the joints. It has been found that cold temperatures can cause joint stiffness, reduce joint fluid supply and therefore increase pain and discomfort. For those with pre-existing joint problems such as osteoarthritis or rheumatoid arthritis it can be a particular problem. Cold causes blood vessels to constrict, reducing blood flow to joints and tissues, which can cause muscle tension and stiffness. There is also evidence that cold can increase the level of inflammation in the joints, which in turn worsens pain.
The right outfit
One of the most important steps to protect your joints from the cold is choosing the right clothing. Warm and layered clothes help keep body temperature stable and prevent joints from freezing. It is recommended to wear compression socks or finger and wrist supports, which keep the joint areas warm and help improve blood circulation.
When choosing clothes, prefer fleece or wool material layers that retain heat even in humid conditions.
If you engage in active outdoor activities such as skiing, cycling or snow work, invest in special sports clothing that keeps you warm and prevents from cold sweat affecting your body temperature.
Regular physical activity and stretching
Physical activity is an important part of joint health, even in winter, because it improves blood flow. Although the cold weather can sometimes make us less active, it's important to keep our joints moving. Movement stimulates the synovial membrane, which produces the fluid needed by the joints. So exercise is important not only for strengthening muscles, but also for joint health.
Simple movement exercises, such as walking, stretching or light weight training, help keep joints moving and reduce joint inflammation.
Some recommended activities in winter include:
- • Walking in the fresh air - even in the winter period, outdoor exercise is beneficial. It is recommended to take light walks for 20-30 minutes a day to keep the joints moving.
- • Stretching – Daily stretching helps reduce muscle tension and muscle stiffness. It is especially important to focus on the hips, knees and back to reduce the effects of the cold.
- • Yoga and Pilates – These exercises are great because they help keep the body flexible, strengthen muscles and reduce stress on joints.
Proper nutrition
A diet that supports joint health is especially important in winter. Research has shown that the following are particularly important for preventing joint problems and alleviating symptoms:
Omega-3 fatty acids: These fatty acids are found in fatty fish (such as salmon, trout), flaxseeds, and chia seeds. Omega-3 fatty acids help reduce inflammation in the joints and may help reduce joint pain.
Glucosamine and chondroitin: These substances are important for cartilage health. Glucosamine supports cartilage regeneration and helps reduce joint pain.
Vitamin C: This vitamin is important for the production of collagen, which is important for the construction of cartilage and connective tissues. Citrus fruits, peppers, broccoli and other colorful vegetables are excellent sources of vitamin C.
Vitamin D: Vitamin D is important for bone and joint health because it helps calcium to be absorbed into the bones. In winter, it is necessary to take a vitamin D supplement.
Everyday tips for joint protection
In winter, when the daylight decreases and the temperature drops, the streets also become slippery and dangerous. To prevent falls and joint injuries, it is important to take the following precautions:
- - Wear suitable shoes: In order to cope with the slippery conditions, it is necessary to use suitable shoes in winter that provide good grip on the ground. Such shoes help prevent falls.
- Use joint strengthening equipment: If joint areas are already weaker or overworked, special support guards or bandages can provide additional protection and support. For example, knee, wrist or elbow protectors can help prevent injury.
The importance of rest
Not only exercise is important for the joints, but also adequate rest. If the joints are overloaded, inflammation and pain can occur. In winter, it can be useful to adjust the training program and do shorter and lower-load exercises to avoid joint fatigue.
Remember that joints need to be given time to recover after intense training or physical exertion. It helps prevent joint fatigue and reduces inflammation.
NutriDream's most purchased food supplement is Joint formula
The fact that one of the most purchased food supplements in the NutriDream e-store in 2024 is Joint Formula proves that problems with joints plague many.
The joint supplement is specially formulated to support joint health, reduce inflammation and relieve joint pain. Comprehensive ingredients like glucosamine sulfate, chondroitin sulfate, MSM, collagen, and ginger extract provide everything your joints need—from repairing cartilage to reducing inflammation. Glucosamine sulfate is one of the main ingredients that helps keep cartilage healthy. It is a natural substance that occurs in the body as a component of cartilage and helps stimulate the growth of new cartilage cells. Glucosamine supports joint mobility and reduces inflammation associated with joints. Various studies have shown that glucosamine sulfate can help relieve the symptoms of osteoarthritis. Methylsulfonylmethane (MSM) is a natural sulfur compound that plays a major role in connective tissue and joint health. Sulfur is important in the production of collagen and elastin, which are needed to strengthen cartilage and ligaments. Studies have shown that MSM can help reduce joint inflammation, improve joint mobility, and relieve pain. MSM also has anti-inflammatory properties that help reduce swelling and stiffness in the joints. The food supplement also contains bioflavonoids, silicon dioxide and magnesium stearate, which support joint mobility and flexibility. By strengthening your joint health with a daily supplement, you help keep your body to be ready for the winter months.
In conclusion
The winter months can be a challenge for joint health, but conscious care and the right habits can help maintain joint health. Proper clothing, regular exercise, healthy diet and joint protection ensure that joint health does not suffer due to cold and slippery conditions. In addition, it is important to listen to your body and adapt your daily activities to your joint health. If joint pain persists or worsens, it is important to consult a doctor to prevent more serious damage and find appropriate treatment options.
Blog author is Diana Zintsenko
