Inflammation is the body's natural response to injury, infection, or harmful stimuli. While inflammation is essential for healing, chronic inflammation can lead to various health issues. Arthritis, respiratory conditions like asthma, inflammatory bowel disease, dermatitis and sinusitis are a few common inflammatory conditions. The winter season can trigger or worsen symptoms of these inflammatory conditions through various physiological responses to cold temperatures and seasonal lifestyle changes. While cold air itself can irritate respiratory passages, the most common inflammatory impact is seen in joint conditions like arthritis as dropping temperatures and barometric pressure changes lead to increased stiffness and pain.
Why winter worsens inflammatory conditions
1. Vasoconstriction
Cold weather causes blood vessels to narrow to preserve core heat, which reduces circulation to joints and extremities. This limits nutrient delivery and allows inflammatory waste products to build up.
2. Barometric pressure drops
A drop in air pressure can cause tissues around joints to expand slightly, increasing pressure on nerves and leading to more pain and stiffness.
3. Thickened synovial fluid
The fluid that lubricates joints can thicken in cold temperatures, triggering stiffness.
4. Cold, dry air
Dry winter air irritates respiratory passages, triggering airway constriction in those with asthma or COPD. Additionally, low humidity during winter can dry out the mucous membranes in the respiratory tract, worsening symptoms.
5. Vitamin D deficiency
Reduced sunlight in winter leads to lower vitamin D levels, which are crucial for immune regulation and controlling inflammation.
6. Increased sensitivity to pain
Cold weather can exacerbate joint pain and stiffness in individuals with arthritis. The drop in temperature may lead to increased sensitivity in the nerves, resulting in heightened pain perception.
7. Limited physical activity
Cold weather may discourage outdoor activities, leading to a more sedentary lifestyle, which can contribute to weight gain and increased inflammation.
8. Viral infections
The prevalence of respiratory infections during winter can worsen asthma and other inflammatory conditions due to increased body stress and inflammation.
How to control inflammation
A few diet and lifestyle changes can help lower inflammation effectively. Some of these include:
1. Anti-inflammatory diet
Incorporate foods that are known to reduce inflammation, including:
- Fatty fish like salmon, mackerel
- Fruits including berries, cherries and oranges
- Vegetables like leafy greens, broccoli and peppers
- Nuts and seeds, particularly almonds and flaxseeds
- Warming spices like turmeric and ginger
- Whole grains like oats and brown rice
2. Stay hydrated
Dehydration can increase pain sensitivity and reduce joint lubrication. Drink plenty of water to help combat dryness and support overall health.
3. Regular exercise
Engage in low-impact activities like walking, yoga, or swimming to maintain joint flexibility and overall fitness without putting excess strain on your body.
4. Maintain a healthy weight
Reducing excess weight can alleviate stress on joints and decrease inflammation levels in the body.
5. Adequate rest and sleep
Aim for 7-9 hours of quality sleep, as poor sleep can lower pain thresholds and increase inflammatory markers
6. Manage stress
Practices such as meditation, deep breathing exercises, or mindfulness can help reduce stress, which may contribute to inflammation.
7. Stay warm
Dress in multiple layers, especially for hands and feet or use heating pads or warm baths to relax tight muscles and improve blood flow.
8. Humidify indoor air
Use a humidifier to keep indoor air moist, which helps prevent dry skin flares and respiratory irritation.
When to see a doctor
It's essential to consult a healthcare professional if you experience the following:
- Persistent or worsening pain that does not improve with home care measures
- Swelling, redness, or warmth in the joints or affected areas
- New or worsening symptoms of asthma or other respiratory conditions
- Significant changes in bowel habits or digestive issues
- Any symptoms of a severe allergic reaction, including swelling of the face, lips, or throat
The winter season can be quite challenging for individuals with inflammatory conditions. However, early intervention can prevent complications and help manage inflammatory conditions effectively.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
