Does the weather affect your joints? If you believe so, you’re not alone. Around 75% of people living with chronic pain believe that the weather affects how much their joints hurt, but the type of weather varies from person to person. Some people say that cold weather makes their joints hurt and they feel more pain in winter, others blame it on the damp and there are people who feel more joint pain during warm weather.
So is it an old wives’ tale – or is there truth behind the weather making your joints ache?
Cloudy with a chance of rain: the study
Previous attempts to look at how weather affects the joints have been inconclusive, because the sample sizes were too small, the studies were too short and it can be hard to isolate the weather from other factors which might also be impacting pain levels.
To try and get to the truth, researchers from the University of Manchester conducted a 14 month study on 13,000 people living in the UK with some kind of chronic pain, including arthritis. The people taking part in the study would track their pain levels every day using an app and the GPS on their phone would link to the weather they were experiencing at that time.
The researchers discovered that higher humidity was most likely to be associated with an increase in pain, followed by lower pressure, and stronger winds. So how does this work?
The science behind how the weather affects joint pain
While we don’t have the full picture, there are a few theories about how and why the weather can impact your joints. One theory suggests that changes in the weather may affect pressure in the joints, which can lead to more discomfort, whilst another idea proposes that changes in temperature and humidity restricts the flow of synovial fluid, thereby causing a decrease in joint lubrication and leading to stiffness and pain.
Barometric pressure is the measurement of air pressure in the atmosphere. Barometric pressure often drops before a storm, which may cause the tissues in our joints to slightly expand. If you have osteoarthritis, the cartilage (the tough, flexible connective tissue which cushions the area between the bone and joint, stopping them rubbing together) wears away. This may lead to the nerves in the bone being more exposed and so more able to pick up changes in pressure. Changes in barometric pressure may also cause your tendons, ligaments and scar tissue to expand and contract, which may be especially painful if these areas are already inflamed. This may partially explain why stronger winds and lower pressure were associated with increased pain in the study above.
It could also be that when the weather is cold, rainy and miserable we spend more time indoors and are less likely to exercise. It’s really important to keep moving when you have arthritis because inactivity can lead to more stiffness and pain in the long run.
So what can we do about the weather affecting our joints?
Unless you know something we don’t, it’s unlikely that you, or I, or anyone can control the weather. There are, however, several things you can do to manage weather related joint pain.
Exercise
We know we sound like a broken record, but exercise is one of the most effective pain management methods available to people living with arthritis. Exercise strengthens the muscles around the joints, which gives you better support and less pain. Low impact forms of exercise which are gentle on the joints but still offer strengthening and cardio benefits (like swimming, cycling and yoga) are especially recommended for people with arthritis.
Healthy diet
It’s important to make sure you’re eating a diverse diet full of vitamins, minerals, whole grains and lean proteins so your body is getting what it needs to function correctly. Omega 3 is particularly important for people with arthritis due to its potentially anti-inflammatory properties. While Omega 3 is typically found in fatty fish, it can also be found in nuts, seeds and vegan supplements. Making sure you’re drinking enough water is also essential, as dehydration can lead to stiffness and joint pain. Eating a healthy diet and maintaining a regular exercise regime can also help you lose weight and maintain a healthy weight, which is really important if you have arthritis as excess weight can put more pressure on the joints.
What climate is best for people with arthritis?
Looking to get away this autumn? We don’t blame you. It’s not like you need an excuse, but getting away to a different climate could actually be beneficial for your joint pain. While the study above did not find that the temperature itself had a significant effect on joint pain (while humidity, air pressure and wind did), smaller studies have found an association between colder weather and joint pain for people with osteoarthritis and rheumatoid arthritis, whereas warmer weather may actually make symptoms worse for people with gout and lupus.
Why might this be the case? Lower temperatures may thicken the synovial fluid that lubricates your joints, which may make them sore and stiff. Cold and rainy weather can also have an adverse effect on our mood, which can lead to feelings of stress, depression and lack of energy – which may mean you’re less likely to get outside and exercise, giving yourself fewer distractions so that you’re more aware of and focused on your pain.
You might find that a warmer, drier climate is better for your arthritis – or you may not. Everyone is different and how much the weather compared to other factors actually affects you is still up for debate. We’re not telling you to pack up your life and move to the desert – but maybe a holiday somewhere warm, dry and relaxing won’t hurt!
If you can’t escape the cold, there are things you may be able to do to mitigate some of the adverse effects if you do feel that winter makes your joints flare up. Dressing in loose, comfortable, warm clothes, making sure you have safe and appropriate footwear, experimenting with heat therapy and warm baths and talking to your doctor or physiotherapist about how to keep moving in the winter can all be good places to start.
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