Staying warm, eating a balanced diet, exercising, organizing household items scientifically, sunbathing, applying heat, and soaking feet can help protect joints during the cold season.
Measures to Protect Joints in Cold Weather
According to Dr. Bui Thi Yen Nhi from the University of Medicine and Pharmacy in Ho Chi Minh City – Facility 3, cold weather can exacerbate symptoms of arthritis and joint pain because affected individuals are more physically sensitive to changes in temperature, air pressure, and humidity compared to others.
Therefore, to ensure joint health during the cold season, it is important to adhere to several principles in daily life as follows:
Stay Warm
In cold weather, blood vessels tend to constrict, reducing blood circulation to the joints (especially those far from the body), which can intensify existing joint pain. Therefore, it is advisable to wear long-sleeved clothing, use knee pads, wear socks, and employ heating pads or warming patches to stay warm. Avoid exposing joints to cold water as much as possible.
Eat a Balanced Diet
Consume warm foods, incorporate nuts and carrots into your diet, and avoid raw or cold foods, ice water, or cold beverages.
Eating a balanced diet can promote blood circulation.
Including spicy foods such as chili and pepper can enhance blood circulation. Prioritize foods with natural “anti-inflammatory” properties like almonds, walnuts, strawberries, oranges, tomatoes, olive oil, dark leafy greens, mackerel, and salmon.
Avoid overeating, as excessive weight can put additional stress on joints, increasing pain levels.
Exercise
The benefits of exercise include improved blood circulation and metabolism, increased endurance, improved and restored joint movement functions, prevention of osteoporosis and muscle atrophy, reduced joint stiffness, and prevention of joint deformities.
Prioritize exercising at home to avoid the outdoors when temperatures are too low. If participating in outdoor activities, the best times are between 9-11 AM and 3-5 PM.
During workouts, ensure proper warm-up to prevent injuries and protect joints; exercise gradually, avoid high-intensity workouts, and prevent joints from bearing excessive weight during movement.
Organize Household Items Scientifically
Store lightweight and rarely used items in high places; frequently used items should be within easy reach; bulky and seldom-used items should be kept under cabinets. This aims to reduce bending, climbing, squatting, and stretching movements that could affect joint health.
Sunbathe
When the weather is nice, increase sun exposure to promote vitamin D synthesis and improve calcium absorption, which is essential for maintaining bone quality in the body.
Apply Heat
This activity can dilate blood vessels, improve local blood circulation, and enhance local metabolic processes. Applying heat can also reduce muscle spasms, relax nerves, and improve tendon flexibility.
Both dry and moist heat applications can be effective.
Soak Hands and Feet in Warm Water
Soaking feet in warm water is beneficial for preventing joint diseases.
During cold seasons, it is best to soak feet in warm water after coming indoors, as this not only boosts the body’s immune system but can also prevent joint diseases caused by humid environments.
When soaking, ensure the water covers up to the ankle for about 20 minutes to promote blood circulation in the lower extremities.
