Managing Chronic Conditions in Cold Weather

The winter chill can be more than just uncomfortable for those who suffer from some chronic medical conditions – it can intensify symptoms. By learning to better manage certain chronic conditions in cold weather, you can temper some of the symptoms and make the winter chill more bearable.

Medical conditions impacted by cold temperatures include diseases and disorders that affect the joints and muscles like rheumatoid arthritis, fibromyalgia, myositis, hypothyroidism, post-viral inflammatory syndrome, and chronic pain from other conditions.

Cold, dry air in winter can affect breathing, and exacerbate conditions such as asthma and COPD.

Frigid temperatures can also intensify heart disease, skin conditions like eczema or psoriasis, Raynaud’s syndrome, and mental health conditions. Seasonal affective disorder, for example, is a type of depression caused by reduced sunlight and its effect on the body’s circadian rhythms.

How cold weather affects joint-related conditions

Targeted strategies can make you or your loved one more comfortable in winter if they suffer from some medical conditions that cause joint and muscle pain. Here’s an overview of these conditions and how their symptoms may worsen during the winter months.

Arthritis – Cold weather can impact both osteoarthritis, resulting from a breakdown in cartilage, and rheumatoid arthritis, systematic inflammation of muscles. For rheumatoid arthritis sufferers, the cold and damp of winter can increase muscle stiffness and discomfort, while those with osteoarthritis may experience worsening joint pain, swelling, and stiffness.
Polymyalgia rheumatica – PMR is an inflammatory disorder that can cause severe muscle pain and stiffness in the neck, shoulders, and hips. Cold weather can intensify the pain and stiffness, making it difficult to stay active.
Fibromyalgia – Causing widespread musculoskeletal pain, this chronic condition is believed to be caused by abnormal processing of pain signals by the nervous system. The result is widespread muscle pain, stiffness, and fatigue that are often worsened by cold weather.
Hypothyroidism – This condition, usually treated with regular medication, slows the metabolism, resulting in muscle stiffness, joint pain, fatigue, and cold intolerance.
Post-viral inflammatory syndrome – This chronic condition occurs following a viral illness, when a person suffers from sustained inflammation for an extended period of time. Long-COVID is an example. Symptoms may include diffuse muscle and joint pain, stiffness, weakness, and fatigue, which can be aggravated by the weather.
Myositis – Including polymyositis, dermatomyositis, and inclusion body myositis, this is a group of inflammatory muscle diseases that attack healthy muscle tissue. Symptoms include aching, stiffness, and weakness, often causing difficulty lifting objects or climbing stairs. These often worsen in winter due to cold-induced muscle stiffness, increased risk of Raynaud’s, which causes numb or discolored fingers, and a higher incidence of infections, which can result in flare-ups.

Tips for managing chronic conditions in cold weather

Even though these conditions differ greatly, the strategies for reducing the pain and discomfort they cause are surprisingly similar. If you or a loved one suffers from one of these conditions, here are some tips to consider.

Stay warm

Dress in layers of clothing to trap body heat.
Warm up before movement or exercise using a heating pad or electric blanket, or by taking a warm shower or hot bath.
Drink warm beverages like tea, coffee, or soup.

Incorporate gentle but regular movement into your day

Exercise by taking daily walks, practicing yoga, stretching, or swimming if you have access to a pool, preferably with warm water.
Move shoulders, hips, and neck through slow, easy movements several times a day to maintain flexibility.
Avoid long periods of inactivity.
Listen to your body and don’t overdo it.

Maintain hydration

Aim to drink 8-10 glasses (64-80 ounces) of water each day.
Incorporate foods with high water content into your diet – cucumbers, watermelon, lettuce, and orange, for example.
Limit the consumption of alcohol and caffeine.

Eat a healthy, anti-inflammatory diet

Focus on fatty fish such as salmon or sardines, olive oil, nuts, leafy greens, berries, and whole grains.
Cut down on sugar, refined carbs, and ultra-processed foods, which promote inflammation.

Create a comfortable environment

Avoid cold drafts and big temperature swings.
Use electric blankets or heated mattress pads to reduce morning stiffness.
When sitting for long periods, use a lap blanket or a space heater to stay warm.

Manage stress and get plenty of sleep

Take warm baths, practice breathing exercises, or meditate to calm muscles and reduce stress.
Sit near a window or use a light therapy lamp to improve light exposure, which can affect both energy and mood.
Aim for getting seven to nine hours of sleep at night.

While these tips can help you manage chronic conditions in cold weather, they do not replace professional medical care. Pay attention to your symptoms and energy patterns. You may even want to keep a journal to track daily patterns. Most importantly, follow up with your health care provider if you notice any unusual changes in discomfort, pain, or energy level.

And take heart – spring will come!