The cold winter season is a high-incidence period for arthritis. The pathogenesis of osteoarthritis is very complex. Besides natural physiological degeneration, environmental factors such as dampness and cold are significant causes that induce and exacerbate the progression of osteoarthritis. Therefore, winter is often a high-incidence season for arthritis.
High-incidence period for joint diseases
Many arthritis patients, especially the elderly, often stay at home in the cold winter because they are afraid of the cold. Due to reduced activity, joints can feel stiff, and even slight movement can cause pain. Cold weather can easily cause vasoconstriction in the extremities, reducing blood supply. Many young women like to wear thin, tight pants, boots, and skirts with a long coat over them in the cold season. Although the coat may cover the knees on the surface, cold air can still seep down the legs into the joints, causing leg vascular spasms and reducing blood supply around the knee joint, which decreases the joint's resistance. When young, this might not manifest due to good physical condition, but after middle age, arthritis or other diseases may quietly set in.
Protect your joints even more in winter
Protecting your joints starts with daily life. It is important to develop good living habits, and in the cold winter, pay special attention to the following 4 points.
1. Pay attention to keeping warm.
Pay special attention to keeping the extremities warm. This is because blood circulation in the extremities is poor, and they are sensitive to changes in external temperature. Therefore, when going out in winter, wear gloves, a hat, and warm cotton shoes. Patients with knee arthritis should wear knee pads to prevent the knee joint from getting cold. Sudden changes in temperature can stimulate the nerves around the joint. Therefore, special attention should be paid when moving from a warmer environment to a colder one, such as from a fireplace or a heated indoor area to the cold outdoors; be sure to add more clothing to stay warm.
2. Exercise appropriately.
Many arthritis patients have a misconception that they should rest more and move less to protect the affected knee joint. In fact, this is not beneficial for joint protection. When you have arthritis, you should not only avoid over-exerting the knee joint but also engage in appropriate functional exercises to strengthen the muscles and ligaments and the stability of the knee joint, and to prevent muscle atrophy in the legs. This can not only relieve joint pain but also delay and slow the progression of joint disease. The general principle for arthritis patients is "rest the joint, exercise the muscle." The exercise method should be scientific, the activities should be appropriate, and the intensity should be moderate. Swimming and walking are the best forms of exercise. In the cold winter, you can choose indoor exercises, such as leg lifts in bed, using the thigh to move the leg without bending the knee. The advantage of this exercise is that it is not limited by location. Arthritis patients are not suitable for strenuous activities such as horse stances, squatting and standing up, climbing stairs, or mountaineering, as these activities increase the load on the joints and accelerate joint wear.
3. Have a reasonable diet.
Daily meals must include a proper variety of foods to meet the body's needs for various nutrients. In the cold season, you can eat more foods that are high in protein and calories. Middle-aged and elderly people should pay attention to eating more calcium-rich foods in their diet, such as milk, soy products, dried small shrimp, kelp, walnuts, and potatoes, to increase calcium intake. In addition, eating less spicy and irritating food, as well as raw, cold, and greasy food, and eating more vegetables and fruits is also beneficial for protecting the knee joint.
4. Develop good habits.
Life should be regular to avoid joint injury. Women should not wear high heels for long periods. It is best to wear soft shoes with elastic soles, such as casual wedge-heeled shoes, to reduce the impact of gravity on the joints and minimize wear. If your feet feel tired on the way to work or in the office, you can change to a pair of flat shoes. The elderly should not lift heavy objects, climb high, or carry heavy loads to avoid joint injury.
When symptoms such as recurring knee pain, soreness, pain when going downstairs, or joint discomfort due to weather changes occur, it should be taken seriously, as these are early signs of joint disease. Zhang Yadong says that when typical symptoms of joint disease appear, such as joint pain, swelling, and decreased joint function, one should go to a regular hospital for timely examination and diagnosis. Early-stage joint disease can be treated with symptomatic therapy, protection, and exercise to relieve symptoms, improve function, delay the progression of the disease, and correct deformities.