As the winter weather really starts to set in between now and February, looking after your bones and joints will become more important, particularly for older people and anyone with a chronic health condition like rheumatoid arthritis, osteoarthritis, fibromyalgia, gout, joint hypermobility syndrome and so on.
Here are some top tips from the Clear Physio team to help you prioritise winter joint care this year. If you need any further help or advice, get in touch to discuss your concerns.
1. Keep moving
If you’re in discomfort, it can be tempting to rest up and take it easy, but you’ll actually help your joints more if you engage in gentle low-impact exercises like swimming, yoga and walking. This will keep your muscles strong and your joints well lubricated throughout the year.
2. Layer up
By wearing more layers at this time of year, you can trap body heat and keep joints warm, while thickening the synovial fluid for efficient lubrication, as well as improving circulation and stopping your muscles from tightening up, reducing any pain and stiffness you might experience.
3. Stay hydrated
Thirst cues aren’t as strong in winter as they are in summer, so it’s easy to forget about drinking enough water each day. Focusing on hydration will flush out toxins, support joint lubrication, keep cartilage supple and reduce inflammation, all of which will help you physically.
4. Eat anti-inflammatory foods
Preventing inflammation is key for looking after your joints and research shows that diet has a big role to play.
Eating produce high in vitamin K (such as broccoli, cabbage, kale and spinach) can all help reduce inflammatory markers in the blood. Other food to put on your plate includes citrus fruits, berries, olive oil, brown rice, tomatoes, red peppers, potatoes and aubergine.
