When winter arrives, the body goes through small changes that can trigger or make inflammation worse. People with chronic health problems may feel more discomfort or face higher risks during this time.
Knowing how winter affects the body can help you stay healthy in the colder months.
How Winter Triggers Inflammation
Inflammation is a normal part of the immune system, but if it stays in the body at low levels, it can cause long-term harm. “In winter, blood vessels narrow to keep the body warm, which reduces blood flow. This can make joints feel stiffer and increase pain from inflammation, especially for people with arthritis,” explains Dr Gangi Reddy T K, Senior Consultant – Interventional Pulmonology, Lung Transplantation & Sleep Medicine, KIMS Hospitals, Bengaluru.
Sunlight exposure also decreases in winter, leading to lower vitamin D levels. This can impair immune balance and raise inflammation. The rise in respiratory infections during colder months further activates inflammatory pathways, placing additional stress on people with conditions like heart disease, diabetes, and asthma.
Signs and Symptoms to Watch
Early signs of winter-linked inflammation may include:
● Persistent joint or muscle pain
● Unusual fatigue or malaise
● Worsening of respiratory symptoms
● Cold-induced stiffness
● Slower recovery from illness
● Elevated blood pressure in sensitive individuals
These signs usually appear slowly, so it’s important to pay attention to any changes.
How to Reduce Inflammation in Winter
- Stay Warm and Active: Wear layers and keep your hands and feet warm. Gentle indoor activities like walking, stretching, or yoga can help your blood flow and reduce stiffness.
- Maintain Hydration and Diet: Dry indoor air and reduced thirst can lead to dehydration. Staying hydrated and consuming anti-inflammatory foods such as leafy greens, berries, fatty fish, turmeric, and ginger can help in fighting inflammation and keep the immune response balanced.
- Support Vitamin D and Immunity: With less sunlight, you might need to take vitamin D supplements, but check with your doctor first. Vitamin D is important for controlling inflammation.
- Protect Against Respiratory Irritants: Wearing a scarf or mask outside can help warm and moisten the air you breathe. If you have breathing or heart problems, make sure to follow your treatment plan closely in winter.
When to Seek Help
Dr Gangi Reddy says, “If you have symptoms such as shortness of breath, swollen joints, extreme tiredness, or high blood pressure, see a doctor as soon as possible. Addressing these early can prevent complications.” Winter can quietly increase inflammation, but taking care of yourself and making healthy changes can help you manage chronic conditions.
