The cold weather is here in many parts of the United States. With this can come increased symptoms, especially in those who experience joint discomfort. Experts chime in as to why this may be, with theories of atmospheric pressure changes, a decrease in blood flow, and a decrease in exercise. While some of these have been explored in research, more information is needed on this topic.
Functional medicine can be a helpful approach in addressing joint discomfort. Many reports of increased discomfort from cold weather come from those experiencing chronic joint issues like rheumatoid arthritis and osteoarthritis. Understanding the root causes of these conditions, functional medicine testing, and integrative care may provide support in managing discomfort during the winter.
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Understanding Joint Discomfort in Cold Weather
During the winter months, there are more reports of joint discomfort among adults. While research is ongoing about how weather explicitly affects these symptoms, there are some theories about the main factors. These include physiological responses to cold temperatures, barometric pressure changes, decreased activity levels, and an exacerbation of arthritic conditions.
Blood Vessel Constriction
Your vascular system helps regulate body temperature. When exposed to cold temperatures, your blood vessels constrict, directing blood flow to vital organs like the lungs, heart, and brain while reducing blood flow to your extremities. This constriction can be why some may feel aches and discomfort in their joints during cold exposure. Staying bundled up in the winter months can help conserve body heat, which may help manage this physiological process to some degree.
Barometric Pressure
Gravity’s force on the Earth creates atmospheric or barometric pressure. Fluctuations in atmospheric pressure lead to weather changes, which can cause physiological responses in some individuals. When pressure drops, those with predisposing joint discomfort may feel an increase in symptoms. This is due to decreased pressure on joints, which can lead to an inflammatory response such as swelling joint spaces. Others may experience increased discomfort with the rise of barometric pressure due to increased pressure on joints. One study found those with osteoarthritis in their knee had an increase in knee discomfort when pressures increased.
Physical Activity
Movement is important for maintaining health and supporting joint mobility and function. When you don’t move for long periods, the ligaments, tendons, and muscles surrounding your joints can tighten. If you have ever experienced those moments where you get up, and things start to crackle, pop, or feel tight, it may result from a prolonged sedentary state. During cold months, this tends to happen more as people are less likely to do outdoor activities and engage in optimal exercise. Those with low back discomfort and arthritic joints could support their joint health by implementing a regular exercise routine.
Arthritis
There is mixed scientific evidence that weather changes can influence discomfort in those with arthritic conditions. Clinically, though, many doctors' offices have patients reporting increased aches and discomfort when the weather gets colder. Particularly for those with osteoarthritis or rheumatoid arthritis (RA), there is an uptick in joint stiffness and discomfort when an influx of cold weather or humidity changes occurs.
One study found that the effects of humidity caused increased discomfort in cold weather conditions. A study out of Southern Europe found that some individuals with osteoarthritis may be more weather-sensitive than others. The results revealed that weather sensitivity discomfort responses were more present in anxious individuals and women. There are many variables to consider in these situations, and ongoing research is helpful to pinpoint what the exact correlation is.
Functional Medicine Lab Testing for Joint Discomfort
Functional medicine laboratory assessment can help identify potential underlying factors contributing to joint discomfort. Here are some lab tests to consider if you are experiencing cold weather-induced joint discomfort or arthritic-like symptoms.
Inflammatory Markers
Environmental changes can exacerbate systemic inflammation that affects the joints. Running inflammatory markers such as C-reactive protein (CRP) and Sedimentation Rate (ESR) are two labs by Access Medical Laboratories that can screen for inflammatory processes occurring in the body. An elevated CRP can indicate infection, autoimmunity, arthritis, and gut inflammation.
Rheumatoid Arthritis Testing
Specific antibody tests can be run to evaluate for rheumatoid arthritis. The Rheumatoid Arthritis Panel by Access Medical Laboratories includes three biomarkers- ANA, Anti-CCP IgG, and RF IgM, which are autoimmunity markers specific to this condition. If you are not already diagnosed with RA, this test may be helpful for understanding your joint health during cold winter months.
Micronutrients
Chronic nutrient deficiencies can contribute to musculoskeletal discomfort. A deficiency in vitamin D during the winter months is commonly seen. A magnesium deficiency can impact muscles and bones, which are joint-supporting structures. Lastly, in terms of rheumatoid arthritis, evidence suggests that a deficiency in zinc, selenium, calcium, and vitamin D has a correlation to RA. Utilizing a comprehensive test like SpectraCell Laboratories Micronutrient Test can help evaluate what nutrients you may be deficient in. This test is a great way to identify and target nutraceutical therapy that could support chronic weather-induced joint discomfort.
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Functional Medicine Approach to Joint Discomfort
Joint discomfort worsened by cold weather is a signal to explore a holistic approach to one's health. Nutrition, lifestyle modifications, natural remedies, and complementary therapies are all avenues to consider when supporting you in an integrative medicine approach. Specific to rheumatoid arthritis, a functional medicine approach to joint discomfort may provide support in managing symptoms.
Nutritional Strategies to Support Joint Health
Diet and nutrition are integral in supporting joint health and managing systemic inflammatory processes. Chronic inflammation may contribute to joint discomfort or exacerbate conditions like RA. Inflammatory foods include overly processed foods, fast foods, added sugar, fried foods, and packaged items. A diet that may support joint health is the Mediterranean Diet, which has been associated with reduced inflammation and may assist those experiencing rheumatoid arthritis joint discomfort.
Examples of foods that are included in a Mediterranean nutrition plan include antioxidant-abundant fruits and vegetables, legumes and beans, healthy fats like olive oil, fresh fish, seeds, and nuts, along with moderate poultry, eggs, and minimal dairy products. Studies have specifically been done on omega-3 fatty acids and how they may help manage inflammation and reduce chronic discomfort. If you cannot get adequate omega-3s, supplementing with a quality Omega-3 product is suggested at 300-2000mg daily. Before implementing fatty acid products, it’s advised to consult your healthcare provider.
Lifestyle Modifications for Joint Health
Implementing lifestyle changes for joint discomfort can improve your quality of life. As previously mentioned, movement is vital in supporting joint health. Living a sedentary life during the cold months can lead to stiffness, weight gain, and fluid retention. A regular exercise regimen can significantly support your joint health and improve mobility.
Specific movement and exercise routines for joint discomfort and arthritis include stretching, light resistance training, strength training at least twice a week, and aerobic exercise for at least 150 minutes per week. Some options for aerobic exercise that are low impact on joints but provide a therapeutic benefit are yoga, swimming, walking, or cycling.
In addition to moving your body, staying warm can help manage cold-induced discomfort. Drinking warm beverages like hot tea, warm water with lemon, soups, or broths can help warm you up from the inside. Before heading outdoors, bundle up in layers, plus wear a scarf, hat, and gloves. Taking baths or warm showers to start or end your day may help alleviate discomfort and warm you up.
Managing weight may be another avenue to work on. In the case of osteoarthritis, excess body weight can contribute to discomfort in the spine, hips, knees, and ankle joints. One study found that losing 10 lbs, along with an exercise routine, could significantly reduce the pressure placed on joints and decrease discomfort.
Natural and Complementary Therapies for Joint Discomfort
Integrative medicine offers a variety of complementary therapies for joint discomfort, which may help manage cold weather-induced symptoms. Herbal remedies, chiropractic care, acupuncture, massage therapy, hydrotherapy, and heat therapy, such as infrared sauna, are the options discussed here.
Herbal Medicine
Natural medicine remedies may offer support by helping manage inflammation and discomfort associated with joint-related conditions. Commonly used herbs to support joint health include ginger, boswellia, turmeric, quercetin, and white willow bark extract. These herbs can be taken as supportive measures under the guidance of a practitioner trained in herbal medicine. Among chiropractors and naturopathic doctors, a combination product of BCQ (Boswellia, curcumin (extract of turmeric), and quercetin) is often used to support musculoskeletal health.
Chiropractic
Seeing a chiropractor for joint discomfort can help support your overall musculoskeletal system. Joint discomfort can be a side effect of misaligned joints, muscle tension, or chronic wear and tear. Some chiropractors also utilize therapeutic ultrasound, low-level laser, heat and cold therapy, stretching, and massage to address joint discomfort. A study on manual therapy for osteoarthritis of the hip found that in conjunction with patient education, a 6-week treatment protocol resulted in a significant reduction in discomfort.
Acupuncture
Acupuncture is a noninvasive therapy that may be effective in managing chronic discomfort. The use of tiny needles at specific points on the body is used to help address blocks in the flow of “Qi,” known as the life force of the body. A meta-analysis revealed that acupuncture can improve chronic discomfort and function. Incorporating acupuncture as part of a rheumatoid arthritis management protocol may help manage inflammation and oxidative stress and support the immune system, improving joint function.
Massage Therapy
Relaxation and discomfort relief are two benefits of massage therapy for joint discomfort. The muscles, tendons, and ligaments surrounding a joint all play a role in joint function. If inflammation occurs in these anatomical structures, it can increase discomfort, stiffness, and overall function. A treatment investigation of massage therapy to treat knee osteoarthritis found it to be an effective option for reducing discomfort and stiffness and improving mobility.
Hydrotherapy
Utilizing hydrotherapy in the form of aquatic exercise can support joint health. Being in the water helps reduce weight bearing on large joints like the knees, hips, and ankles. If done in warm water, this can also offset swelling and induce muscle relaxation. Aquatic exercise treatment programs at 30-minute sessions once per week for 6 weeks have shown to be more beneficial than land exercise programs for RA patients.
Infrared Sauna
The use of infrared sauna as a therapeutic treat has been making headlines, and for good reason. Near, far, and full-spectrum infrared wavelengths may be therapeutic in supporting joint health. While more studies need to be carried out regarding using infrared saunas for specific conditions, there is some promising information on the potential benefits for rheumatoid arthritis. In this 4 week study, discomfort and stiffness decreased in RA patients using infrared sauna sessions.
Managing Mental and Emotional Well-being
Supporting your mental and emotional health through mindset, stress reduction, and leaning on support can assist you in getting through the winter months. Your mind is a powerful tool that can make bad days worse or be used to find joy even in challenging circumstances. Not all people will experience discomfort the same, as this is a subjective symptom of a complex interaction between your physical, mental, and environmental states.
During the cold months, it's essential to prepare your mind for how you may feel. Managing the emotional aspects of joint discomfort could include a meditation practice leading up to and during these months, implementing a yoga practice, or incorporating breathwork. Some individuals could also benefit from cognitive behavioral therapy or biofeedback to manage discomfort and stress associated with it.
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Cold Weather Joint Discomfort: Final Thoughts
Functional medicine offers an investigative approach to determining potential underlying factors and provides a variety of complementary therapies to address joint discomfort impacted by cold weather. If you are experiencing a new onset of joint discomfort this winter or have been experiencing chronic discomfort, consider seeking integrative medical care. This approach may provide you with solutions you may have not yet been offered. Holistic management of joint discomfort for cold weather may include functional medicine testing and follow-up care of natural herbal medicine, nutritional recommendations, acupuncture, lifestyle modifications, or a variation of other natural therapies. With all these options available, don’t let this winter leave you discomforted by the cold.
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