Winter can be a challenging time for those living with lupus, an autoimmune disease that causes the immune system to attack its own tissues. For many, cold temperatures and shorter days can intensify symptoms like joint pain, fatigue, and Raynaud’s phenomenon (poor blood circulation to extremities). But with planning, self-care, and speaking with your doctor, navigating the winter months becomes second nature.
I write a post about lupus and winter weather every year and I wanted to go ahead and get this one posted while I was on a roll with weather-related posts! If you haven’t checked out our other Lupus-related blog posts I will link them below!
Winter weather affects the body in various ways that can aggravate lupus symptoms. Here’s how:
- Joint Pain and Stiffness: Cold weather can make muscles tighten and joints feel stiff, making it difficult for those already dealing with lupus-related joint pain.
- Raynaud’s Phenomenon: Many people with lupus also have Raynaud’s, which causes blood vessels in the fingers, toes, nose, and ears to constrict when exposed to cold or stress. This results in a loss of blood flow to these areas, leading to pain and discoloration.
- Low Sunlight: Sunlight helps the body produce vitamin D, which plays a role in immune health. In winter, shorter days can reduce exposure to sunlight, leading to vitamin D deficiency and worsening fatigue.
- Increased Risk of Infections: Cold weather and indoor heating can dry out mucous membranes, potentially making you more vulnerable to respiratory infections, which can trigger lupus flares.
Tips for Managing Lupus Symptoms During Winter
Learning what does or doesn’t work for you will be a game of trial and error. Below are a few of the basic best practices that can give you a starting place to develop a plan that works for you.
- Dress in Layers: Wear warm layers to protect yourself from the cold and prevent Raynaud’s attacks. Gloves, hats, scarves, and thermal socks are essential to keep extremities warm. Investing in heated gloves or hand warmers can be a game-changer.
- Stay Active Indoors: While outdoor exercise may not always be feasible, try low-impact indoor activities like yoga, stretching, or light aerobic exercises. These can help keep joints flexible and boost circulation, reducing stiffness and improving mood.
- Optimize Your Vitamin D Levels: Since winter sunlight is often limited, talk to your doctor about checking your vitamin D levels and possibly supplementing if needed. This can help maintain immune health and support energy levels.
- Prioritize Rest and Manage Fatigue: Winter often brings additional fatigue, so make sure to pace yourself and prioritize rest. Practicing good sleep hygiene, like maintaining a regular sleep schedule and creating a restful environment, can also support your energy levels.
- Moisturize Regularly: Cold weather and indoor heating can dry out skin, which is especially problematic for those with lupus. Use a gentle, hydrating lotion or cream regularly to help prevent dryness, cracking, and irritation.
- Stay Hydrated: Even though it’s not as warm, staying hydrated is essential in winter. Drinking water throughout the day helps keep your joints lubricated and supports overall health.
- Protect Against Illness: Wash your hands frequently and avoid close contact with sick people. Winter illnesses can exacerbate lupus symptoms, so taking preventive measures can help.
- Plan for Raynaud’s Attacks: If you experience Raynaud’s, try to have warm beverages on hand, and take breaks indoors if you’re outside for extended periods. If symptoms become severe, talk to your doctor about possible medications that can help improve blood flow.
- Seeking Support: Winter can be emotionally challenging, too. If you’re feeling isolated or down, consider reaching out to a lupus support group, whether locally or online. Talking to others who understand your struggles can provide comfort and helpful tips for managing symptoms.
With the right strategies, winter doesn’t have to be a season of discomfort for those with lupus. By staying warm, active, and proactive about your health, you can make the colder months easier to navigate. As always, consult with your healthcare provider to tailor your approach to your unique needs and ensure that your winter wellness plan is safe and effective.
