More accurate than weather forecast? When it gets cold or rainy, my joints ache! Rehabilitation doctors teach 7 ways to improve
As the weather gradually turns colder, many people are prone to joint pain caused by weather changes, which is commonly known as “weather pain”. Dr. Xu Ziheng, the attending physician of the Rehabilitation Department of Shuang Ho Hospital of Taiwan Ministry of Health and Welfare, said in an exclusive interview that weather pain may be related to changes in temperature and humidity, as well as autonomic nervous system disorders and psychological changes. If obvious joint pain occurs, in addition to seeking medical attention as soon as possible, people can also take the following measures in daily life to help relieve joint discomfort:
1. Moderate weight loss
Dr. Xu Ziheng said that cold weather means that the human body needs more calories, which also increases the appetite and often leads to obesity due to excessive intake of calories. Obesity can easily increase the burden on joints, so it is more important to maintain good eating habits during autumn and winter. Obese people should lose weight appropriately to reduce the symptoms of arthritis.
2. Stay physically active
When the weather is cold, patients may be less willing to move, and their joints may become stiff and have poor mobility. It is recommended to maintain moderate activity to maintain peripheral blood circulation and help reduce joint pain. When doing winter sports, you can choose a warmer place indoors, and you should also warm up outdoors to avoid injuries.
3. Keep your body warm
Dr. Xu Ziheng called on us to keep warm during the alternation of autumn and winter, with a large temperature difference between morning and evening. This can relax tight muscles and promote blood circulation. It is recommended to bring an extra piece of warm clothing when going out. When you return home, you can take a hot bath to help relax your whole body.
4. Control the temperature in your home
Dr. Xu Ziheng suggests that the temperature at home can be set at around 20°C, which is not only more comfortable, but also helps the body dissipate excess heat. If the room temperature exceeds 25°C, the human body begins to absorb heat from the outside world, causing a feeling of hot discomfort; if it is lower than 18°C, the body begins to dissipate heat, making it difficult for people to fall asleep. Generally speaking, indoor temperature adjustment between 19-24℃ is a more comfortable state.
5. Adjust ambient humidity
In terms of humidity, it is recommended to control the humidity at 40-60%, which can not only significantly reduce joint pain problems, but also reduce the breeding of mold and dust mites.
6. Develop exercise habits
In the past, it was always believed that strenuous activities such as running and strength training would wear out the joints and cause degeneration. However, the focus is not on exercise, but on “excessive exercise”. Dr. Xu Ziheng said that appropriate aerobic exercise and muscle strength training in parallel can enhance the protection of joints and reduce degeneration. In addition, research from the American College of Sports Medicine in 2019 also showed that exercise can reduce pain and improve physical function in patients with knee arthritis and hip arthritis.
“If you don’t exercise for a long time, in addition to not being able to obtain additional muscle strength to protect the joints, the weight may also increase simultaneously, which will increase the burden on the joints and cause greater harm!”
7. Apply heat appropriately
Dr. Xu Ziheng pointed out that hot compresses can help increase blood circulation and metabolism, and promote muscle relaxation to achieve the effect of “removing acid and relieving pain.” However, it should be noted that if the joint is acutely inflamed, hot compress may accelerate the spread of inflammation, so it is not suitable for use in the acute stage.
To sum up the above, Dr. Xu Ziheng said that the above methods are all helpful in relieving joint pain or weather pain. However, if the pain is unbearable and has affected your life, it is recommended to go to a rehabilitation department as soon as possible and receive diagnosis and treatment from a professional doctor. Do not delay diagnosis and treatment, causing symptoms to worsen and thereby damaging joint health.
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