Hydrate to help arthritis pain

“You can’t go through life allowing pain to dictate how you behave.” -Adam Braverman, “Parenthood”

Arthritis and inflammation have been two of the biggest concerns in the health and wellness industry for some time now.  Given so much talk about these challenges, I thought it would be a good idea to break them down in an article.   

It is important for everyone, regardless of who you are, to stay hydrated. We all have heard about the importance of water, and I have written about it in past articles.  What I’d like to look at this month is hydration specific to those experiencing frequent joint pain.  Since water is vital in helping your body function at its best, a lack of it can increase joint inflammation and lessen the amount of fluids that cushion your joints, which in turn can lead to achy joints. 

One way hydration contributes to joint health is through reducing cartilage friction. Cartilage is tissue that covers the ends of your bones and allows them to glide over one another without the bones rubbing. Some studies suggest that 65 to 80% of your cartilage is made of water, which means that when you are properly hydrated, the friction between your bones is reduced.  Think of cartilage like a sponge. When a sponge is hydrated, it’s easy to manipulate since it is soft and wet. However, if a sponge is dry, it becomes stiff and difficult to use. 

Another way hydration contributes to joint health is through improving joint lubrication through synovial fluid, which is made primarily of water. Synovial fluid is important, because it lubricates your joints, reducing friction. When you become dehydrated, your body may struggle to produce this fluid. 

In addition, it is often said that winter and cold weather are culprits for arthritis pain. While cold weather is not the cause of arthritis, it can certainly exacerbate the condition, making winter a difficult time for those who suffer from it. Since our bodies are more sensitive when it gets cold, the arthritis pain you feel becomes greater. The cold temperatures slow blood circulation, which can cause muscle spasms and joint discomfort. Low temperatures can also increase the thickness of the synovial fluid, making the joints stiffer and more susceptible to pain. (Arthritis sufferers don’t necessarily do better in warmer months. A fall in barometric pressure, as before a storm like a hurricane, can cause joints to expand, resulting in immense pain.) 

With that being said, it is important to keep the discomfort at bay by knowing how to manage arthritis pain during wintery months.  Some strategies include:  

Layering up Bundle up with hats, gloves, scarves, boots and heavy coats, even if you don’t think you will be exposed to the cold for that long, because it’s just a quick walk to the car, the parking lot or the like.   

Using a heating pad or electric blanket when sitting at home If you have ever been to a physical therapy clinic, there is a good chance that it uses heat when you first arrive.  The use of heat aids in circulation. As with any electrical device, always follow the instructions. 

Doing any type of movement/physical activity, as it helps increase circulation and distribute oxygen throughout the body There is a reason why a good workout starts with a warm-up. The ability of a body to warm up always make the body feel better and more prepared for the workout.  The same can be said for arthritis.  Performing activities that can get the body warmer, even if just doing some simple stretches, can be helpful.   

Adding sound nutritional choices These help reduce inflammation, strengthen bones and boost the immune system.
Getting your vitamin D levels checked A deficiency in vitamin D can contribute to bone loss and has been linked to increased arthritis pain.
As simple as it sounds, reminding yourself throughout the day to drink a glass of water can help ease the symptoms of joint pain. Furthermore, simple strategies such as keeping warm, being physically active, having a balanced diet and getting enough sunshine are great ways to relieve your pain and inflammation. Always remember that doing something, anything, always trumps a sedentary, nonactive lifestyle.

Reach me at gio@giovanniroselli.com.