5 ways to prevent bone and joint diseases in cold weather.
Avoid anxiety, stay warm, exercise appropriately, maintain a healthy diet, and take medication as prescribed by your doctor.
Dr. Vo Khac Khoi Nguyen, from the Orthopedics and Traumatology Department, said that when the weather turns cold, many people experience bone and joint pain, especially the elderly.When temperatures drop, the body tends to conserve energy, leading to poorer blood circulation than usual. Cold air penetrating the body through the skin also causes blood vessels in these areas to constrict, reducing the flow of synovial fluid to the joints. Blood flow to the joints is restricted or significantly reduced, resulting in insufficient blood supply to the joints, and irritation of the synovial membranes and cartilage, causing pain.
To prevent bone and joint diseases in cold weather, you should follow these 5 steps:
|
Bone and joint diseases. |
Avoid excessive anxiety.
Changes in ambient air pressure affect the pressure inside the joints. This is why cold weather can cause joint pain.The tissues in the body, especially the outer layers (skin, tendons, muscles), tend to contract, most noticeably manifested as goosebumps when exposed to cold due to the contraction of the arrector pili muscles. This condition can cause acute neck and shoulder pain, and pain in the knees, feet, and hands. Rheumatoid arthritis patients may be unable to stand up or clench their fists due to morning stiffness, leading to anxiety and worry for many.
Keep warm properly.
It's important to dress warmly, using scarves, gloves, and socks. It's crucial to stay warm before going to bed at night, as temperatures tend to drop during the night and early morning. In particular, the joints in your fingers and toes, being small and far from the body, are often the first to get cold compared to larger joints.
Avoid getting your hands and feet wet; dry yourself quickly after rain or contact with water. When joints show signs of pain or stiffness, warm the area around the affected region using a hairdryer or hot compresses, or by soaking in hot water. Soaking in hot water helps to exchange heat locally on the skin and improves internal circulation, effectively warming the body.
Keeping warm properly can be considered the most basic and simplest measure that everyone can take, following the principle of "prevention is better than cure".
Proper exercise
The colder the weather, the less people tend to exercise. The more joint pain they experience, the more afraid they are to move, leading to stiff joints and worsening the condition. Therefore, even in cold weather or when experiencing joint pain, you still need to exercise appropriately.
People with joint pain often experience morning stiffness, especially in smaller joints like those in the hands and feet. Before getting out of bed in the morning, patients should practice stretching their fingers, toes, and larger joints to reduce stiffness. Stretching also helps improve blood circulation to the joints, which have been temporarily immobile after a night's sleep.
Morning exercise routines should still be maintained daily. At least 30 minutes of exercise is recommended each day, and most days of the week. Maintaining exercise, even in cold weather, helps maintain the strength of muscles, tendons, and ligaments. These are the parts that support the joints, contributing to reducing the load on the joint surfaces and preventing joint pain. In addition, on-the-spot exercises during work breaks are also encouraged daily.
If the joint is swollen, hot, red, and painful, it indicates acute inflammation. In this case, you should limit movement and avoid applying oils or rubbing alcohol on the affected area, as this may worsen the inflammation.
Proper nutrition
Patients should eat foods rich in omega-3 fatty acids such as salmon and tuna, as well as vitamins A, E, and C found in soybeans, green vegetables, sprouts, carrots, tomatoes, peppers, and avocados.
Limit alcohol consumption and lavish parties, as these can trigger an acute gout attack (especially in gout patients) and worsen joint pain.
Drink enough water every day. Dehydration can cause blood to thicken, reducing blood flow to the joints, especially those further away (hands, feet). It is recommended to consume warm food and drinks as they provide additional heat to warm the body.
Take the medication as prescribed.
Common pain relievers do not control pain for 1-3 days, and symptoms tend to worsen. It is advisable to consult a specialist for effective treatment.
Cao Kham
