Winter Aches? These Simple Tricks Can Keep You Pain-Free All Season Long
From sore joints to dry eyes, these simple winter wellness hacks will help you feel your best this season
No need to let winter aches slow you down. These easy tricks will keep you pain-free all through spring.
Erase shoulder soreness with milk or grab a tennis ball
Icy temperatures can tighten muscles, leaving you sore. But 10 minutes of stretching daily—search “full body stretches” on YouTube.com—reduces aches by keeping muscles limber. And for even better results, get more vitamin D from food (like fortified milk and salmon) or daily supplements (600 IU if you’re 50 to 70; 800 IU if you’re 71 or over). Half of us are low in the “sunshine” vitamin in winter. And research shows combining stretches with vitamin D reduces muscle pain significantly more than stretching alone. The nutrient acts like an anti-inflammatory, easing discomfort.
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Grab a tennis ball then gently roll it against tender areas for 30 seconds, pausing for 15 seconds before repeating twice more. South Korean research shows this loosens tense muscles.
Relieve jaw pain with sweet potatoes or say ‘ah’
If you have temporomandibular joint disorder (TMJ), you may have noticed that the pain, clicking and locking in your jaw tend to worsen when temperatures fall. That’s because cold air can inflame lower facial muscles. The surprising news? You can reverse symptoms by eating more vegetables (like baked sweet potatoes and roasted butternut squash), fruit (such as oranges and kiwis), fish and olive oil. These are staples of the Mediterranean diet, which a new Greek study found decreases swelling and pain in jaw muscles, thanks to antioxidants and anti-inflammatory compounds.
Slowly opening your mouth as far as you comfortably can, then holding it open for 10 seconds four times a day reduces jaw pain and increases flexibility, say Japanese scientists. This move stretches and lengthens muscles and joint structures, helping them work better.
Bee ‘glue’ alleviates tooth sensitivity
To ease sensitive tooth discomfort, switch to a toothpaste with propolis—a natural resin-like substance bees use to seal their hives. A new Brazilian study found propolis forms a protective layer over tiny hollow channels in your teeth, preventing nerve irritation. Try: Red Seal Propolis Herbal & Mineral Natural Toothpaste.
Soothe joint aches by curling your toes or take resveratrol
Does your osteoarthritis (OA) flare up this time of year? When you wake up, do 10 minutes of progressive muscle relaxation—where you tense then relax each muscle group from your head to your toes. Then do it for another 10 minutes before bed. A Purdue University study shows this increases blood flow and reduces tension, which lowers pain sensitivity and improves mobility.
Australian research found that taking 75 mg of trans-resveratrol (a compound found in red and purple grape skins) twice a day significantly eases OA pain by keeping cartilage between joints healthy.
Dodge knee ouches with a snug bra or dance
You know sturdy shoes curb your risk of knee strains. Surprisingly, slipping on a sports bra or adjusting the straps on your current bra for a snugger fit also helps. A new University of Memphis study found a well-fitting bra improves stability by encouraging good posture and reducing sway in your upper body. This shifts your weight to your hips rather than your ankles, easing stress on knees.
Groove to your favorite tunes at home or join a class at your local community center. Japanese scientists say regularly dancing boosts leg stability and keeps knees limber so you stay injury-free.
Moisten dry eyes by sleeping in or window-shop
Low humidity can make eyes irritated. But hitting snooze helps. Research in Experimental & Molecular Medicine found clocking fewer than 7 hours of sleep a night reduces the amount of protective tears your eyes produce, increasing sensitivity. But sleeping longer than 7 hours boosts tear production, keeping eyes moist.
Walking briskly around your local mall for 30 minutes three times a week keeps your eyes moist. Spanjsh scientists say aerobic exercise instantly increases tear production. And when done regularly, it makes tears evaporate less quickly so eyes stay hydrated.
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