How to Manage Chronic Pain in Cold Weather

Cold and flu aren’t the only things to watch out for as winter approaches. From your mood to your blood pressure, cold weather can affect nearly every part of the body and pose a danger to individuals who have chronic pain conditions. Understanding how cold weather impacts your body, taking proactive steps to protect yourself, and knowing where to go when pain strikes can make all the difference in managing it this winter. 

How can cold weather impact my body? 

When temperatures drop, challenges can arise for individuals living with chronic health conditions such as diabetes, asthma, arthritis, or heart disease. For individuals managing these and other conditions, even mild drops in temperature can trigger symptoms or worsen existing issues like those below. 

Stiffening joints 

Cold weather can cause joints to stiffen, increasing pain and limiting mobility. This is especially true for individuals with arthritis, as the cold can trigger an inflammatory response in the joints. When exposed to the cold, blood vessels constrict and reduce blood flow to the joints. Other factors that can contribute to joint pain in the winter include tight clothing, inactivity, and reduced sunlight exposure.  

Breathing difficulty 

Cold air is drier than warm air. It can cause the airways to become irritated and swollen, which is often how a sore throat begins. In its natural effort to combat this, your body may be stimulated into producing more amounts of thicker and stickier mucus, which is why you may find your nose becoming stuffier than usual. Because the cold air can cause the muscles around the airways to contract, it narrows the airflow passages and makes it harder to breathe.  

Individuals with respiratory conditions such as asthma or COPD are at a higher risk of cold weather complications, as cold air can trigger more severe symptoms and flare-ups. 

Blood pressure 

When temperatures drop, the body's natural response is to constrict blood vessels to conserve heat. This constriction increases blood pressure, and as a result, puts extra strain on the heart as it works harder to maintain body heat. Because of this already increased heart rate, high-impact activities like snow shoveling can be even more dangerous and raise the risk of a heart attack.  

For people with Diabetes, it's important to remember that the low temperatures can cause blood vessels to constrict, raising blood pressure and making it harder to keep blood sugar levels steady. Monitor your glucose levels closely and maintain regular meals and activity. 

How can I manage my symptoms? 

Individuals with chronic conditions should take great care during and before the worst of the winter season. Fortunately, there are many different things you can do to manage and monitor your symptoms: 

Be proactive by being active 

Keep your joints moving. While you may need to limit outdoor activities that raise your heart rate and blood pressure, you can implement indoor stretches and gentle, low-impact exercises to maintain flexibility. Movement helps maintain circulation and joint flexibility, even when it’s cold outside. Try indoor workouts, stretching, or short walks when the weather allows. 

When outside, dress warm 

Vitamin D is essential for bone health, and staying inside all day will likely lower your vitamin D levels. Your primary care provider can instruct you on the best way for you to receive vitamin D in a personalized treatment plan that works best for your lifestyle—whether that means going outside for short walks, getting sunlight exposure through the window, or taking any prescribed supplements and medication. 

If you are going outside, be sure to cover your mouth and nose with a scarf outdoors to protect your airways. In addition to a scarf, dress with warm layers. Aside from general comfort and protection from the cold, the warmth will help your body produce fluid to lubricate your joints, as well as keep your blood vessels from constricting. 

Take breaks & stay hydrated 

There are a lot of fun winter activities to do, and it's easy to get carried away! Take it slow, take breaks, and listen to your body—especially when doing activities that can quickly raise blood pressure and heart rate like shoveling snow. 

In addition to taking breaks, remember to gauge how much water you’ve been drinking. It’s easy to forget about hydration in winter, but your body still needs fluids to function properly. Drink plenty of water throughout the day, and even more if you have an increase in activity. Keep up with your medications, track your symptoms, and contact your primary care provider if you notice any major changes in blood pressure throughout the season. 

Frederick Health is here to help 

Staying connected with your healthcare team is key to preventing complications this winter. Choosing the right level of care based on your symptoms can help you save time, save money, and feel better faster. 

Primary Care Provider 

Your primary care provider is your first stop for personalized advice and medication management. By seeing your primary care provider on a regular basis, they will have your complete health history and an understanding of any underlying conditions you may have that are especially affected during this time of year.  

Your Primary Care Provider can also enroll you into Frederick Health’s Chronic Care Management Program (CCMP). This program is free of charge for anyone needing to better manage their health and achieve the best quality of life possible. There are no age, income, or insurance requirements.  

Make an appointment with your primary care provider if you have symptoms of a regular illness or need a regular check-up this season. 

Urgent Care and Virtual Visit 

If your condition worsens or you have an illness or injury that can’t wait and your primary care provider is not available, visit one of our convenient Frederick Health Urgent Care centers to receive immediate care. Frederick Health also offers Virtual Visit for patient convenience—you can schedule a Virtual Visit and learn more about Urgent Care by visiting www.frederickhealth.org/UrgentCare.  

Frederick Health Hospital Emergency Department 

The Emergency Department (ED) is open 24 hours a day, 7 days a week, but can get especially crowded this time of year. You should only seek immediate care at the emergency room if you are experiencing symptoms such as severe difficulty breathing, chest pain, or other urgent symptoms listed at www.frederickhealth.org/EmergencyCare.  

To view our primary care locations and schedule a call with your primary care provider, visit www.frederickhealth.org/PrimaryCare. Stay safe, stay warm, and take care of yourself this winter season.