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Simple Tips to Reduce Joint Pain in Winter

Do your joints hurt in winter? While the exact nature of cold-induced joint pain is unknown, as is common with some people, we have noticed that symptoms are often exacerbated.

Muscles, ligaments and joints can become stiff at low temperatures because the body stores more heat and circulates more blood to the heart and lungs. muscle and Blood vessels in the arms, shoulders, knees, and other joints constrict, causing pain.flat Muscles lose range of motion.

Causes of winter joint pain

  • During winter, pain receptors become more sensitive.
  • The decrease in atmospheric pressure causes joint tissue to swell, increasing tension between the joints and causing pain.
  • Cold temperatures also make joint pain and stiffness worse when muscle spasms increase.
  • The cold constricts or constricts the fine capillaries in joints such as fingers and toes and extremities, aggravating pain.
  • Lack of sunlight during the winter months can lower your vitamin D levels and weaken your bones and joints.


  1. dress warmly: Keeps your body, especially your feet warm. Wear 2-3 thin layers instead of 1 thick warm layer to keep you warm.
  2. stay active: Exercise is another way to relieve winter joint and muscle stiffness without overdoing it. This is because it improves blood circulation to the extremities and provides the micronutrients needed for warmth and pain relief.
  3. localized heating: When resting or sleeping, warm your body with an electric heating pad, hot water bottle, electric blanket, etc.
  4. warm bath: Swimming in the heated pool is highly effective and relaxes joints. You can also relax from the lukewarm water or steam bath. Avoid hot water pipes.
  5. Vitamin D: Essential for bone health. A lack of it can cause physical discomfort. This deficiency may be due to lack of exposure to sunlight. Spending time in the sun is a great way to replenish your vitamin D and get rid of joint pain. Food sources of vitamin D include fatty fish and cheese, Egg yolks, milk, nuts and seeds, soy products, legumes. To enable Absorption of vitamin D from food or sunlight includes magnesium-rich foods such as whole green leafy vegetables (rich in winter), pumpkin seeds, sunflower seeds, almonds, walnuts, avocados, and bananas.
  6. omega 3 fatty acids: It has anti-inflammatory properties and is very beneficial in reducing joint inflammation. Include avocados, flaxseeds, walnuts, and fish in your diet. Flax seeds, walnuts, chia seeds, pumpkin seeds, and sunflower seeds also contain good omega-3s.

simple home remedies

A mixture of turmeric, fenugreek/methi seeds and ginger has a positive impact in reducing joint pain and arthritis due to its anti-inflammatory properties.


  • Ginger powder – 20 gm
  • Metisedo – 50 gm
  • Turmeric powder – 50 gm

how to hold: Take half or one tablespoon in the morning, preferably on an empty stomach.

For winter joint pain, follow the above points and enjoy winter. If you have extreme joint discomfort, talk to your doctor about bone and joint health.

Read more about winter tips and tricks here sane reading Or, sign up for personalized health coaching here and ask your GOQii coach.

#BeTheForce Simple Tips to Reduce Joint Pain in Winter

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