Joint pain and bones related disorders like gout, and arthritis was once considered to be a disease of the elderly. But, today, more and more people below the age of 30 are suffering from joint and muscle-related issues, a trend that can be attributed to the highly sedentary lifestyles of youngsters today. Less physically active, increased screen time and consumption of a diet high in trans fats and sugar increase their risk of obesity and other metabolic diseases at a much earlier age. 

Winter aggravates joint pain

Winter or a dip in temperature aggravates musculoskeletal pains. The change in weather causes a change in the atmospheric pressure, subsequently which causes the diseased joints to swell up and pain. Although cold weather aggravates stiffness by itself. The decreasing temperature contributes to the significant rise in pain. 

The flexibility and compliance of tendons, bones, and ligaments reduce in the winter as they tend to stiffen. Any undue pressure on these stiffened tissues can cause inflammation or internal swelling. The fluid inside the joints responsible for lubrication and smooth movement is also influenced by low temperatures, and it can produce friction and tension on movement. This along with restricted blood flow may cause such pain.

People who are at increased risk

• People who have a history of any type of arthritis or bursitis
• People who have a joint that was operated on before
• People having a history of previous trauma or any deformity of the limb
• Any kind of neuropathy, immunological disorder (autoimmune disease), or fibromyalgia

Tips to prevent joint-related issues in winter

• Dairy products are an excellent source of vitamin D. Broccoli, Kale, and seasonal vegetables are also rich in calcium and vitamin D. Consume more of these.
• Eat foods rich in phytonutrients and bone-friendly micro vitamins like pepper, carrots, and leafy greens.
• Whole fruits and raw vegetables are high in minerals and antioxidants. It decreases the wear and tear of joints.
• Salmon is rich in vitamin D and omega-3 fatty acids that strengthen the skeletal and muscular systems.
• Walnut acts as a shield to protect against this.
• Whole grains contain high levels of fiber, antioxidants, vitamins, and minerals higher than refined grains which is good for joints and muscles.
• Keep yourself hydrated; even mild dehydration will aggravate joint pain.
• Avoid foods that can aggravate inflammation like saturated fat, trans fats, omega-6 fatty acids, refined carbohydrates, and MSG.
• Avoid food that is too cold or too hot. Also, don't bathe in cold water.
• Avoid eating oily food and intake of sweets and sugary products.
• Weight training exercises can help with joint pain management. Initially, you can have a slow start and then increase your intensity gradually.