Feeling Stiffer In Winter? Experts Explain What’s Happening Inside Your Body

Feeling Stiffer In Winter? Experts Explain What’s Happening Inside Your Body

As the temperatures drop and the air turns crisp, many people notice a familiar discomfort creeping in – aching joints, stiffness in the morning, or flare-ups of chronic pain. It's not just in your head. Cold weather has a very real effect on the body, especially when it comes to inflammation. From constricted blood vessels to reduced vitamin D levels, winter creates a perfect storm that can worsen stiffness, pain, and fatigue.

“When temperatures fall, the body constricts its blood vessels to conserve heat. This reduces blood flow to the joints and muscles, slowing the delivery of oxygen and nutrients. As a result, waste products and pro-inflammatory chemicals linger longer, aggravating pain and inflammation," explains Dr. Shalini Suralkar, Director – Internal Medicine and Rheumatology, Dr L H Hiranandani Hospital, Powai, Mumbai.

Dr. Rituja Ugalmugle, Consultant – Internal Medicine, Wockhardt Hospitals, Mumbai Central, agrees that reduced circulation plays a major role. “In people with conditions like arthritis or fibromyalgia, limited blood flow can intensify inflammation and make the joints feel stiff and painful," she notes.

Cold weather also affects how we move, or don't. “Reduced activity during winter decreases lubrication in the joints and reduces muscle flexibility," adds Dr. Suralkar. This inactivity can create a vicious cycle, where stiffness discourages movement and inflammation only worsens.

Beyond blood flow, winter influences inflammation in more subtle ways. “Our immune system becomes more reactive during winter as it defends against seasonal infections. This heightened immune activity can sometimes trigger low-grade inflammation, worsening autoimmune or inflammatory disorders," says Dr. Suralkar.

At the same time, shorter days and limited sunlight mean our vitamin D levels drop – a nutrient critical for controlling inflammation. “Vitamin D deficiency is very common in winter. Since it regulates immune function, low levels can make the body more prone to inflammatory responses," adds Dr. Ugalmugle.

Both doctors emphasise that small, consistent habits can make a big difference. “Regular exercise, even gentle activities like yoga, stretching, or walking, helps improve blood flow and joint mobility," says Dr. Ugalmugle.

Dr. Suralkar adds, “Keeping warm, staying hydrated, and including anti-inflammatory foods like fruits, vegetables, nuts, dairy products, and omega-3-rich ingredients in your diet can reduce flare-ups."

Heat therapy, such as warm compresses, baths, or heating pads, can also ease stiffness by boosting circulation. And while it's easy to forget in the cold, maintaining good hydration levels helps keep joints lubricated.

Vitamin D supplements, when prescribed by a doctor, can help counter the seasonal dip. Layering clothing and ensuring steady indoor warmth can further protect against cold-induced discomfort.

Winter may not be kind to aching joints, but it doesn't have to derail your comfort or activity levels. Understanding how the body reacts to the cold and taking simple preventive steps can help you stay flexible, energised, and pain-free all season long. With mindful movement, warmth, and nutrition, you can keep inflammation under control and make peace with the chill.

Source: News18
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