Winter has arrived and with the plummeting temperature, there is an increased need to protect your body from various ailments doing the rounds this time of year. Besides common cold, cough and viral infections, the cold weather is also known to worsen any pre-existing joint pain. Research suggests that this may be due to sudden changes in air pressure or changes in fluids between the joints.

Here are a few tips you can follow to manage joint pain during winter.

1. Exercise Regularly
The chilly, damp weather may deter you from going for your regular run or outdoor exercise routine, but this can add to the pain as lack of physical activity makes joints stiff. Regular exercise will not only help you lose weight, but also increase blood flow to your muscles and joints which in turn can reduce stiffness. Try indoor exercises (yoga, aerobics, pilates) if it is too chilly outside. You can also go up and down the stairs in your house or office to keep active.

2. Stay Warm
While this is something that you anyway do during winter, you can dress smarter by using these tips:

a) Wear two or three layers of thin warm clothing, instead of just one heavy sweater or jacket.
b) Pad your legs with tights, leggings or thermals.
c) Always keep your feet warm.
d) Keep your knees warm by wearing a neoprene sleeve or knee cap.

3. Healthy Eating
A nutritious diet can help you keep warm and increase blood circulation during winter. Vitamin C-rich foods like oranges, tomatoes and lemons help curtail the loss of cartilage, which can lead to arthritis. Spinach, kale and cabbage, which are rich in vitamin K, help soothe the joints. Herbs and spices like garlic, ginger, cinnamon and turmeric reduce inflammation and should be included into your diet.

Keep yourself sufficiently hydrated during winter by drinking warm water. Hot soups and herbal teas will also keep you warm by maintaining normal body temperature. Omega-3 rich foods like fish, walnuts, beans, and winter squash are also known to curb inflammation.

4. Get Some Sun
You may not see a lot of it during extreme winter days, but don’t forgo the chance to bask in some sunlight on a bright day. The sun supplies you with vitamin D, which plays an essential role in strengthening bones and improving blood circulation.

5. Try Supplements
Supplements such as glucosamine sulfate and chondroitin can relieve knee and joint pain and can be bought from here.

These simple tips will provide relief and help manage your joint pains during winter. However, if the pain shows no signs of improvement, we suggest you see a doctor.