Arthritis symptoms can worsen in the winter as the cold temperatures heighten pain sensitivity.
Across the UK millions of people are living with arthritis and other joint problems. Depending on your specific condition, it can cause issues such as pain, inflammation, joint stiffness and even difficulty moving.
And in the winter these symptoms can be exacerbated as cold temperatures can heighten pain sensitivity, slow blood circulation and even cause muscle spasms. While there is no cure for arthritis, there are ways to reduce pain and ease other symptoms.
As is the case with many medical conditions, focusing on what you eat is one such way to minimise the impact of arthritis. With this in mind nutritionist Trevor Roberts, from Nutra Ingredients, recommended incorporating four anti-inflammatory breakfasts that could help reduce joint pain and improve overall health.
Oatmeal
According to Trevor, oatmeal topped with almonds and nut butter is a “smart choice” for breakfast. He said: “Oats are rich in magnesium, which is vital for activating vitamin D to assist with calcium absorption. Oats are an excellent choice for breakfast as their high fibre content helps regulate blood sugar levels, which can prevent spikes in inflammation and reduce arthritis pain.”
Smoothie bowl
Made correctly, smoothie bowls can be both versatile and nutrient-dense. He continued: “Including dairy products provides calcium, a critical component for bone health, while berries, nuts and seeds are rich in antioxidants that can help lower inflammation and oxidative stress in the joints.
“Berries, such as blueberries, strawberries, and raspberries, are packed with antioxidants and anti-inflammatory compounds. Regularly consuming these fruits can combat chronic inflammation, a major contributor to arthritis symptoms.
“Greek yoghurt is beneficial for breakfast due to its rich protein and probiotic content. A healthy gut microbiome can positively influence inflammation levels, potentially easing the pain associated with arthritis.
“Nuts and seeds, including almonds and flaxseeds, offer powerful antioxidants and anti-inflammatory properties. Including them in your morning breakfast can help neutralise free radicals, protecting your joints from damage.”
Egg and spinach
Trevor advised combining egg and spinach for a tasty breakfast wrap that can minimise arthritis symptoms. “Eggs are a natural source of vitamin D, which is crucial for calcium absorption, while spinach provides vitamin K, calcium, and magnesium—all essential for bone strength and joint function,” he said.
“Leafy greens like spinach and kale are often overlooked at breakfast, yet they are rich in vitamins and minerals essential for joint health. Their high fibre content also supports stable blood sugar levels, helping to minimise inflammation.”
Salmon and avocado toast
Salmon and avocado on whole-grain toast is not only delicious but also packed with health benefits. He added: “The omega-3 fatty acids in salmon have powerful anti-inflammatory properties that can help alleviate joint pain, while whole-grain bread contributes to reducing inflammation overall.
Trevor also warned of foods and drinks to avoid this winter if you have arthritis or joint issues:
- Processed foods – they often contain unhealthy fats and additives that can trigger inflammation in your body, worsening arthritis symptoms
- Foods made with refined carbs – white bread and pastries can cause spikes in blood sugar levels, which may increase inflammation and lead to more joint pain
- Red meat – this is high in saturated fats, which can worsen inflammation and increase the risk of chronic diseases that affect your joints
- Processed meats – processed meats like sausages often contain preservatives and additives that can trigger inflammatory responses, leading to increased joint pain
- Foods high in sodium – these can cause fluid retention and increased blood pressure, which may worsen joint pain and discomfort.
- Coffee – drinking too much coffee might exacerbate symptoms for some people by triggering inflammation.
- Sugary drinks – drinks like soda and sweetened juices contain high levels of sugar, which can promote inflammation and contribute to weight gain, putting extra stress on your joints.
According to the NHS, common symptoms of arthritis include:
- Joint pain, tenderness and stiffness
- Inflammation in and around the joints
- Restricted movement of the joints
- Warm red skin over the affected joint
- Weakness and muscle wasting.
If you experience any symptoms of arthritis you should speak to your GP.
