As the vibrant hues of summer slowly fade into the golden glow of fall, there’s a unique opportunity to embrace the change in seasons. However, for those living with arthritis, autumn’s cooler temperatures and shifting weather can also mean heightened joint pain and stiffness.
Read on to learn about some practical self-care tips to help manage symptoms and stay active as the leaves begin to fall from the Arthritis Society of Canada.
1. Move Every Day
When the air turns crisp, it might be tempting to cozy up indoors, but movement is crucial for managing arthritis. Staying active can help boost strength, energy, and mood, while also reducing stress and anxiety. On the flip side, avoiding physical activity can lead to worsening joint stiffness, muscle weakness, and pain over time.
To keep moving, opt for low-impact exercises that are easy on your joints, such as swimming, yoga, or biking. For a seasonal twist, try Nordic walking through a park or flat forest trail to soak in the autumn beauty. Staying active doesn’t have to mean strenuous workouts—find joy in simple, daily movements that help you stay mobile and energized.
2. Nourishment Matters
Fall is a season of comfort food, and fortunately, the right meals can provide more than just warmth—they can nourish your body in ways that support joint health. Embrace hearty soups packed with vegetables that are high in vitamins and antioxidants. Think of dishes like butternut squash soup, turmeric-infused beef and barley soup, or a hearty lentil stew. Not only do these meals warm you up, but they also provide essential nutrients like folate, B6, and magnesium, which can help combat inflammation.
3. Recharge with Sleep
As daylight hours shorten, your body may naturally crave more rest. Quality sleep is essential for everyone, but for those with arthritis, it plays a key role in pain management. Try to create a soothing bedtime routine to promote better sleep, such as powering down electronics an hour before bed, reading a book, or enjoying a relaxing bath.
A consistent sleep schedule is also helpful—going to bed and waking up at the same time each day will support your body’s natural rhythm and ensure you’re getting the rest you need to stay energized.
4. Stay Warm
As temperatures drop, it’s important to keep your body warm to help alleviate arthritis pain. Dress in layers and keep a pair of gloves handy, especially during those chilly fall mornings. Heat therapy can also be beneficial—consider using a heating pad or warm compresses to relax stiff muscles and stimulate circulation, which can reduce joint discomfort.
5. Strengthen Social Connections
Fall brings shorter days, which can sometimes lead to feelings of isolation. However, staying socially connected is just as important to your well-being as staying physically active. Whether it’s a walk with a friend, joining a book club, or volunteering, nurturing social connections can brighten your mood and keep loneliness at bay.
Consider combining your social activities with movement—an aqua-fitness class or a stroll through the park with friends offers both physical and emotional benefits. Building strong social bonds will not only help you feel connected but will also improve your overall mental health.
Autumn can be a season of renewal if we approach it mindfully. By staying active, nourishing your body with wholesome foods, getting enough rest, keeping warm, and maintaining social connections, you can manage your arthritis and enjoy everything fall has to offer. As the Arthritis Society of Canada reminds us, self-care is the foundation for thriving, no matter the season.
