Tips to Handle the Heat with Arthritis
Arthritis is the leading cause of joint pain in the United States. Arthritis is a chronic, progressive condition causing inflammation, swelling, pain, and stiffness in joints. Whether you are dealing with osteoarthritis, rheumatoid arthritis, or psoriatic arthritis, summer heat and weather can affect your arthritis and worsen symptoms. Check out our tips to handle the heat and manage arthritis during summer!
Summer’s Impact on Arthritis
The heat and humidity of summer can cause an arthritic flare-up. The hotter the weather, the more your body is susceptible to swelling, which contributes to increased pain. It is thought that the humidity and heat of summer can restrict the fluid lubricating joints and thus cause inflammation and affect the stiffness and laxity of tendons, muscles, and joints.
Changes in barometric pressure outdoors can also impact your arthritis. The pressure changes, particularly the drop in barometric pressure right before a storm, can contribute to your joints being more sensitive to pain. The barometric pressure changes can trigger receptors in joints, causing them to feel tighter and stiff with more swelling and pain.
A 2019 United Kingdom study on the weather’s effect on arthritic and fibromyalgia pain in 13,000 people revealed that damp, windy days with low atmospheric pressure increased the chances of experiencing more pain than normal by 20%, supporting the idea that changes in atmospheric pressure and humidity can negatively impact arthritic pain.
Tips to Manage Arthritis in Summer
Summer is a time for long days of relaxation, family, and a slower pace of life. However, summer heat and weather can negatively impact your arthritis and cause a flare-up. To manage your arthritis this summer, check out our tips to handle the heat and have an enjoyable summer with less pain:
Hydration. Stay hydrated throughout the day. Proper hydration helps keep the cartilage of your bones and joints soft and lubricated as well as promoting healthy blood volume and nutrient delivery throughout the body. Refrain from excessive coffee or alcohol which can dehydrate.
Nutrition. Eat nutrient-dense, anti-inflammatory foods: antioxidant fruits and vegetables like cherries, broccoli, kale, and blueberries; inflammation-fighting omega-3 fatty acids in salmon, chia seeds, and walnuts; heart-healthy fats like olive oil and avocado oil; vitamin-C rich foods like oranges and grapefruits; fiber and mineral-rich kidney and pinto beans; whole grains; and lean proteins.
Sunscreen. Some arthritic medications can increase your sensitivity to the sun. Be sure to wear sunscreen when outdoors and use sunglasses and a sunhat during prolonged time outdoors in the sun.
Clothing & Footwear. Wear loose, breathable natural fiber fabrics like cotton and linen to stay cool. Wear lightweight, comfortable footwear that does not place additional stress on your ankles or feet.
Exercise. Remaining active helps keep your pain levels manageable. Physical movement and stretching daily are critical to keep muscles and joints strong, lubricated, and working properly in arthritic individuals.
Enjoy the Pool. Taking a dip in the cool pool water is ideal not only to manage your body temperature but also because water’s natural buoyancy relieves pressure on your joints. Exercising in water is an ideal low-impact activity for arthritic individuals.
Heat & Humidity Management. Stay indoors in air-conditioning during the hottest part of the day (11 AM to 3 PM). Use a dehumidifier indoors to help manage humidity. Plan outdoor activities in the morning or the early evening to help you manage the impact of heat on your joints. If a flare-up occurs, elevate and ice the painful area.
