Every time winter comes, many people find it more difficult to get out of bed in the morning. The annual joints feel stiff, tight and painful, making familiar movements such as standing up, climbing stairs or taking the first steps of the day heavier.
This condition is especially common in the elderly, people who are sedentary or have diseases such as arthritis, diabetes or osteoarthritis.
According to Dr. Sameer Aggarwal, Professor of Orthopedics at PGIMER Chandigarh (India), cold weather directly affects joint function.
When the temperature drops, joint fluid (the substance that helps lubricate joints) becomes thicker, causing joints to not move smoothly.
At the same time, constricted blood vessels reduce blood flow to the hips and surrounding muscles, leading to lack of oxygen and nutrients, causing stiffness and pain.
In addition, the muscles and tendons around the groin tend to contract to retain heat, reducing flexibility. For people with hip degenerative disorders or chronic inflammatory diseases, cold and humid weather can also increase the inflammatory response.
A study published in the international medical journal Annals of Medicine shows that people with osteoarthritis often have more pain and stiffness in the winter.
To reduce coronary artery stiffness and improve mobility, experts recommend applying the following measures:
First, keep your hips warm. Wearing thermal clothing, thick pants or using a warm belt helps limit the impact of cold air. Taking a warm bath or warm compress in your hips in the morning also helps your joints warm up better.
Second, move gently as soon as you wake up. Before getting out of bed, rotate your hips slowly, stretch your knees and stretch your muscles gently to warm the joints.
Third, avoid sitting for too long. Sitting for long periods of time causes the hip flexors to tighten. Stand up, walk or stretch for a few minutes every 3045 minutes.
Fourth, maintain light exercises. Walking, slow cycling, yoga or physical exercises help lubricate joints and maintain range of motion, without overloading the hips.
Fifth, eat anti-inflammatory foods. Fatty fish, nuts, and leafy greens are rich in omega-3, which help control inflammation. Limit processed foods and refined sugar.
Sixth, add turmeric and ginger. These two spices have natural anti-inflammatory properties and can be added to warm dishes or drinks.
Seventh, maintain a reasonable weight. Excess weight puts pressure on the coronary artery joints and promotes an inflammatory response.
Eighth, pay attention to vitamin D. Low exposure to winter sunlight can cause vitamin D deficiency, which is associated with joint pain and muscle weakness.
Finally, drink enough water. Even if you feel less thirsty, your body still needs enough water to maintain joint smoothness. Warm water or herbal tea is a suitable choice.
(The article is for reference only, not a replacement for professional advice. Always consult a doctor or medical professional if you have any questions).
