winter is Coming!!!
Winter Is Coming: Managing Fibromyalgia & painful Flare-Ups
As the cold months approach, many people living with fibromyalgia and other pain conditions brace themselves for extreme increases in pain and discomfort. The changing weather, particularly the drop in temperature, is known to exacerbate symptoms for those with chronic conditions, making the season more challenging. In this blog, we’ll explore why cold weather can worsen symptoms and provide some tips to manage flare-ups effectively, with and without using cannabis-based remedies.
Why Cold Weather Worsens Symptoms
For both fibromyalgia and other chronic pain conditions, cold weather can be a significant trigger for increased pain. This is due to a few key factors:
1. Barometric Pressure Changes: Shifts in atmospheric pressure can cause muscles, tendons, and joints to expand, leading to stiffness and pain. Arthritis patients may feel this pressure change acutely in inflamed joints, while those with fibromyalgia often experience heightened muscle sensitivity.
2. Cold Temperatures: Cold weather constricts blood vessels, limiting blood flow to muscles and joints, contributing to stiffness, muscle cramps, and heightened pain sensitivity.
3. Reduced Activity: Winter months often mean reduced physical activity as people tend to stay indoors and avoid outdoor exercise. Inactivity can worsen symptoms by weakening muscles and increasing stiffness.
4. Psychological Factors: Seasonal changes can lead to mood shifts, with conditions like Seasonal Affective Disorder (SAD) compounding the emotional challenges for those living with chronic pain, potentially making the pain feel more intense. Please see the references below.
Preparing for Winter: Precautions and Tips
Dress Warmly and Layer Up
Keeping warm is essential to avoid cold-induced stiffness. Opt for thermal clothing, heated blankets, and hand warmers. Layering clothing helps trap heat, and keeping extremities—such as hands and feet—warm is necessary, as these areas tend to lose heat quickly. I bought my thermal heated long-sleeved t-shirt from Amazon for under £10!
Stay Active Indoors
Physical activity is crucial in managing both fibromyalgia and arthritis symptoms. While it might be difficult to exercise outside, engaging in indoor activities like yoga, stretching, and low-impact exercises helps keep muscles flexible and joints lubricated. Gentle movement can improve blood circulation, which helps reduce stiffness and pain. I have recently looked into purchasing an exercise bike to stay as active during these winter times as possible. I’ve added the link to the bike, which comes with back support and is under £100. https://www.debenhams.com/product/homcom-2-in-1-upright-exercise-bike-8-level-adjustable-with-pulse-sensor_p-77954fc0-64aa-4b83-af32-b3e7998ce3d9?colour=Pink
Stay Hydrated
Cold weather can make it easy to forget to drink enough water, but staying hydrated is vital. Dehydration can increase muscle cramps and fatigue, both of which are common with fibromyalgia, arthritis and other chronic pain conditions. Warm herbal teas, such as The Highly Flavored Kitchen’s ‘Be Well’ herbal tea or homemade soups and broths, are a great way to stay hydrated and warm at the same time.
Heat Therapy
Heat therapy can help relieve pain and stiffness by improving circulation and relaxing tense muscles. Consider using heating pads, such as those found on Amazon or in Superdrug and most chemists, warm baths, or electric blankets to keep muscles loose. I found arm water therapy or hydrotherapy sessions to be highly beneficial for reducing joint pain.
Dietary Support
A balanced diet rich in anti-inflammatory foods can support overall joint health and reduce flare-ups. Foods like fatty fish (rich in omega-3), ginger, turmeric, leafy greens, and nuts can help decrease inflammation and promote better muscle and joint health. Consider supplementing with vitamin D as sunlight exposure decreases during winter, affecting mood and physical well-being.
Manage Stress and Sleep
Cold weather, combined with holiday stress or seasonal depression such as Seasonal Affective Disorder (SAD), can exacerbate fibromyalgia and other pain conditions symptoms—Prioritise self-care practices such as meditation, mindfulness, and adequate rest. Maintaining a consistent sleep routine, even when the days get shorter, can help keep flare-ups at bay.
Cannabis-Based Suggestions for Relief
For those who choose to incorporate cannabis into their pain management, it can be an effective option during the cold months. Here’s how cannabis may help:
1. Topical Cannabis Creams or Oils: Applying cannabis-infused creams like Ease The Pain directly to sore joints or muscles can provide localised relief without the psychoactive effects. These topicals work by interacting with cannabinoid receptors in the skin to reduce inflammation and pain.
2. Herbal Tea Blends: A warm cup of cannabis-infused herbal tea, such as the new Be Well blend, can offer mental relaxation and physical pain relief. Cannabis can help reduce muscle spasms, stiffness, and anxiety, which are often heightened during flare-ups.
3. Edibles or Tinctures: Edibles or tinctures may be helpful for full-body relief. Cannabis is known to interact with the body’s endocannabinoid system, which regulates pain, inflammation, and mood. Ingesting cannabis in these forms can offer sustained relief, making it easier to manage chronic pain throughout the day. The Highly Flavored Kitchen provides a range of edible products. Please get in touch with us for further information.
4. CBD Products: For those who prefer to avoid THC, CBD (cannabidiol) is a non-psychoactive option that can help with inflammation and pain. CBD oils, capsules, and gummies are popular choices for individuals with arthritis or fibromyalgia who want relief without feeling “high.”
Non-Cannabis Alternatives
While cannabis can be a powerful tool in managing chronic pain, several non-cannabis approaches are worth considering:
1. Over-the-counter Pain Relievers: NSAIDs like ibuprofen or acetaminophen can help manage occasional flare-ups. However, long-term use should be discussed with a healthcare provider due to potential side effects.
2. Physical Therapy: Even at home, physical therapy can help keep joints flexible and improve mobility. Therapists can recommend exercises tailored to your specific condition to reduce pain and stiffness.
3. Supplements: Omega-3 fatty acids, turmeric, and glucosamine supplements are widely used for joint health and inflammation reduction. Always consult with a healthcare professional before starting any new supplement regimen.
4. Mind-Body Techniques: Techniques such as biofeedback, acupuncture, or mindfulness meditation can help manage pain by altering how the brain perceives discomfort. These practices are particularly beneficial for fibromyalgia patients who experience pain amplification.
Conclusion
While winter can be a difficult time for people with fibromyalgia and other chronic pain conditions, proactive preparation and self-care can make a significant difference in managing symptoms. By staying warm, maintaining physical activity, and exploring various pain relief options—whether natural, cannabis-based, or over-the-counter—it’s possible to mitigate flare-ups and improve quality of life during the colder months. Always consult your healthcare provider before making changes to your pain management routine, especially if you’re considering cannabis-based treatments or supplements.
Staying warm, active, and mindful of your body’s needs can help you not just survive but thrive through the winter season.
References for section: Why Cold Weather Worsens Symptoms
1. **Barometric Pressure Changes:**
- Nair, A. (2015). "The Influence of Weather on Rheumatoid Arthritis Symptoms." *Journal of Rheumatology*.
2. **Cold Temperatures:**
- King, C. R., et al. (2008). "Cold weather and fibromyalgia: an alternative explanation for exacerbation?" *Clinical Rheumatology*.
- Cohen, S. P., et al. (2006). "Physiology of cold-induced pain." *Pain Medicine*.
3. **Reduced Activity:**
- Devoogdt, N., et al. (2011). "Impact of weather and seasonality on physical activity in patients with fibromyalgia." *BMC Musculoskeletal Disorders*.
- Bittar, C., et al. (2010). "Sedentary behaviour: A potential risk factor in chronic pain populations." *Pain Pract*.
4. **Psychological Factors:**
- Ransford, H. E., et al. (1991). "The relationship between seasonal affective disorder and chronic pain." *Journal of Consulting and Clinical Psychology*.
- Goetz, M., et al. (2012). "The effects of mood on pain perception and function in patients with fibromyalgia." *Pain Medicine*.