Functional Medicine Strategies for Managing Joint Pain in Cold Weather

The cold weather is here in many parts of the United States. With this can come increased symptoms, especially in those who experience joint pain. Experts chime in as to why this may be, with causative theories of atmospheric pressure changes, a decrease in blood flow, and a decrease in exercise. While some of these have stood up in research, there is more information that is needed on this topic. 

Functional medicine is an excellent avenue in helping to close the gap and get individuals out of pain. The majority of reports of exacerbated pain from cold weather come from those suffering from chronic joint pain conditions like rheumatoid arthritis and osteoarthritis. Treating conditions like these requires understanding the root of their cause, functional medicine testing and integrative care can provide an effective means to getting you through the winter with less pain, or possibly even pain-free. 

[signup]

Understanding Joint Pain in Cold Weather 

During the winter months, there are more reports of joint pain among adults. While the reserach is out on how weather explicitly causes these symptoms, there are some theories as to what the main culprits are. These various reasons include physiological responses to cold temperatures, barometric pressure changes, decreased activity levels, and an exacerbation of arthritic conditions. 

Blood Vessel Constriction

Your vascular system has an intelligent design to help regulate body temperature. When exposed to cold temperatures, your blood vessels constrict, which will help direct blood flow to vital organs like the lungs, heart, and brain while reducing blood flow to your extremities. This constriction of blood flow can be why some may feel aches and pains in their joints during cold exposure. Staying bundled up in the winter months can help conserve body heat, which will prevent this physiological process to some degree. 

Barometric pressure

Gravity’s force on the Earth creates atmospheric or barometric pressure. Fluctuations in atmospheric pressure lead to weather changes, which can cause physiological responses in some individuals. When pressure drops, those with already predisposing joint discomfort can feel an exacerbation of symptoms. This is due to decreased pressure on joints, which can lead to an inflammatory response such as swelling joint spaces. Others have increased pain with the rise of barometric pressure due to increased pressure on joints. One study found those with osteoarthritis in their knee had an increase in knee pain when pressures increased. 

Physical Activity

Movement is critical to maintaining health and, more so, in supporting joint mobility and function. When you don’t move for long periods of time, the ligaments, tendons, and muscles surrounding your joints tighten up. If you have ever experienced those moments where you get up, and things start to crackle, pop, or feel tight, it may result from a prolonged sedentary state. During cold months, this tends to happen more as people are less likely to do outdoor activities and engage in optimal exercise. Those with low back pain and arthritic joints could reduce their chances of weather-induced pain by implementing a regular exercise routine. 

Arthritis

There is mixed scientific evidence that weather changes can influence pain in those with arthritic conditions. Clinically, though, many doctors' offices have patients reporting increased aches and pains when the weather gets colder. Particularly for those with osteoarthritis or rheumatoid Arthritis (RA), there is an uptick in joint stiffness and discomfort when an influx of cold weather or humidity changes occurs. 

One study found that the effects of humidity caused increased pain in cold weather conditions. A study out of Southern Europe found that some individuals with osteoarthritis may be more weather-sensitive than others. The results revealed that weather sensitivity pain responses were more present in anxious individuals and women. There are many variables to consider in these situations and ongoing research is helpful to pinpoint what the exact correlation is.

Functional Medicine Lab Testing for Joint Pain 

Functional medicine laboratory assessment can help pinpoint the underlying root causes of joint pain. Here are some lab tests to consider if you are experiencing cold weather-induced joint pain or arthritic-like symptoms. 

Inflammatory Markers

Environmental changes can exacerbate systemic inflammation that is affecting the joints. Running inflammatory markers such as C-reactive protein (CRP) and Sedimentation Rate (ESR) are two labs by Access Medical Laboratories that can screen for inflammatory processes occurring in the body. An elevated CRP can indicate infection, autoimmunity, arthritis, and gut inflammation. 

Rheumatoid Arthritis Testing 

Specific antibody tests can be run to evaluate for rheumatoid arthritis. The Rheumatoid Arthritis Panel by Access Medical Laboratories includes three biomarkers- ANA, Anti-CCP IgG, and RF IgM, which are autoimmunity markers specific to this condition. If you are not already diagnosed with RA, this test is helpful for treatment purposes in supporting your joints during cold winter months. 

Micronutrients

Chronic nutrient deficiencies can lead to musculoskeletal pain. A deficiency in vitamin D during the winter months is commonly seen. A magnesium deficiency can impact muscles and bones, which are joint-supporting structures. Lastly, in terms of rheumatoid arthritis, evidence suggests that a deficiency in zinc, selenium, calcium, and vitamin D has a correlation to RA. Utilizing a comprehensive test like SpectraCell Laboratories Micronutrient Test can help evaluate what nutrients you are deficient in. This test is a great way to identify and target nutraceutical therapy that could support chronic weather-induced joint pain.

[signup]

Functional Medicine Approach to Joint Pain 

Joint pain worsened by cold weather is a red flag to dig deeper and take a holistic approach to one's health. Nutrition, lifestyle modifications, natural remedies, and complementary therapies are all avenues to consider when supporting you in an integrative medicine approach. Specific to rheumatoid arthritis, a functional medicine approach to joint pain has proven effective at providing pain relief.

Nutritional Strategies to Alleviate Joint Pain 

Diet and nutrition are integral in supporting joint health and reducing systemic inflammatory processes. Chronic inflammation may lead to joint pain or exacerbate conditions like RA. Inflammatory foods include overly processed foods, fast foods, added sugar, fried foods, and packaged items. An effective diet for joint pain relief is the Mediterranean Diet, which has been shown to reduce inflammation and assist those suffering from rheumatoid arthritis joint pains.  

Examples of foods that are included in a Mediterranean nutrition plan include antioxidant-abundant fruits and vegetables, legumes and beans, healthy fats like olive oil, fresh fish, seeds, and nuts, along with moderate poultry, eggs, and minimal dairy products. Studies have specifically been done on omega-3 fatty acids and how they decrease inflammation and reduce chronic pain. If you cannot get adequate omega-3s, supplementing with a quality Omega-3 product is recommended at 300-2000mg daily. Before implementing fatty acid products, it’s advised to consult your healthcare provider. 

Lifestyle Modifications for Joint Health

Implementing lifestyle changes for joint pain can improve your quality of life. As previously mentioned, movement is vital in improving joint pain. Living a sedentary life during the cold months can lead to stiffness, weight gain, and fluid retention. A regular exercise regimen can significantly reduce your pain and improve mobility. 

Specific movement and exercise routines for joint pain and arthritis include stretching, light resistance training, strength training at least twice a week, and aerobic exercise for at least 150 minutes per week. Some options for aerobic exercise that are low impact on joints but provide a therapeutic benefit are yoga, swimming, walking or cycling. 

In addition to moving your body, staying warm can reduce the ensue of cold induced pain. Drinking warm beverages like hot tea, warm water with lemon, soups, or broths can help warm you up from the inside. Before heading outdoors, bundle up in layers, plus wear a scarf, hat, and gloves. Taking baths or warm showers to start or end your day helps alleviate the pain and warm you up. 

Reducing joint stress by managing weight may be another avenue to work on. In the case of osteoarthritis, excess body weight can cause pain in the spine, hips, knees, and ankle joints. One study found that losing 10 lbs, along with an exercise routine, could significantly reduce the pressure placed on joints and decrease discomfort. 

Natural and Complementary Therapies for Joint Pain

Integrative medicine has a variety of complementary therapies for joint pain, which can eliminate or reduce cold weather-induced symptoms. Herbal remedies, chiropractic care, acupuncture, massage therapy, hydrotherapy, and heat therapy, such as infrared sauna, are the options discussed here.  

Herbal Medicine

Natural medicine remedies can offer relief by decreasing inflammation and pain associated with joint-related conditions. Commonly used evidence-based herbs to treat joint-associated pain include ginger, boswellia, turmeric, quercetin, and white willow bark extract. These herbs can be taken as preventative measures or in acute exacerbation under the guidance of a practitioner trained in herbal medicine. Among chiropractors and naturopathic doctors, a combination product of BCQ (Boswellia, curcumin (extract of turmeric), and quercetin) is often used to treat musculoskeletal discomfort. 

Chiropractic

Seeing a chiropractor for joint pain can help alleviate your symptoms while supporting your overall musculoskeletal system. Joint pain can be a side effect of misaligned joints, muscle tension, or chronic wear and tear. Some chiropractors also utilize therapeutic ultrasound, low-level laser, heat and cold therapy, stretching, and massage to address joint pain. A study on manual therapy for osteoarthritis of the hip found that in conjunction with patient education, a 6-week treatment protocol resulted in a significant reduction in pain.

Acupuncture

Acupuncture is a noninvasive therapy that is highly effective in treating chronic pain. The use of tiny needles at specific points on the body is used to help address blocks in the flow of “Qi,” known as the life force of the body. A meta-analysis revealed that acupuncture can improve chronic pain and function. Incorporating acupuncture as part of a rheumatoid arthritis treatment protocol can decrease inflammation and oxidative stress and regulate the immune system, improving joint function. 

Massage Therapy

Relaxation and pain relief are two benefits of massage therapy for joint pain. The muscles, tendons, and ligaments surrounding a joint all play a role in joint function. If inflammation occurs in these anatomical structures, it can increase pain, stiffness, and overall function. A treatment investigation of massage therapy to treat knee osteoarthritis found it to be an effective treatment option for reducing pain and stiffness and improving mobility. 

Hydrotherapy

Utilizing hydrotherapy in the form of aquatic exercise can improve joint pain. Being in the water helps reduce weight bearing on large joints like the knees, hips, and ankles. If done in warm water, this can also offset swelling and induce muscle relaxation. Aquatic exercise treatment programs at 30-minute sessions once per week for 6 weeks have shown to be more beneficial than land exercise programs for RA patients. 

Infrared Sauna 

The use of infrared sauna as a therapeutic treat has been making headlines, and for good reason. Near, far, and full-spectrum infrared wavelengths are therapeutic in treating joint pain. While more studies need to be carried out regarding using infrared saunas for specific conditions, there is some promising information on the therapeutic benefits of rheumatoid arthritis. In this 4 week study, pain and stiffness decreased in RA patients using infrared sauna sessions. 

Managing Mental and Emotional Well-being 

Supporting your mental and emotional health through mindset, stress reduction, and leaning on support can assist you in getting through the painful winter months. Your mind is a powerful tool that can make bad days worse or be used to find joy even in unfortunate circumstances. Not all people will experience pain the same, as this is a subjective symptom of a complex interaction between your physical, mental, and environmental states. 

During the cold months, it's essential to prepare your mind for how you may feel. Managing the emotional aspects of joint pain could include a meditation practice leading up to and during these months, implementing a yoga practice, or incorporating breathwork. Some individuals could also benefit from cognitive behavioral therapy or biofeedback to manage pain and stress associated with it. 

[signup]

Cold Weather Joint Pain: Final Thoughts

Functional medicine offers an investigative approach to determining root causes and provides a variety of complementary therapies to address joint pain impacted by cold weather. If you are experiencing a new onset of joint pain this winter or you have been suffering from chronic pain, I highly encourage you to seek integrative medical care. This approach can provide you with solutions you may have not yet been offered. Holistic management of joint pain for cold weather may include functional medicine testing and follow-up care of natural herbal medicine, nutritional recommendations, acupuncture, lifestyle modifications, or a variation of other natural therapies. With all these options available, don’t let this winter leave you pain-stricken by the cold.